1 / 10

Training Variations

Training Variations. Sports med 2. Periodization Cycles. Macrocycle Entire training year Mesocycle Several weeks to several months Depends on the goal of the athlete Microcycle 1 week long could last longer. Periodization Periods. Variation in a macrocycle is imparative

willf
Download Presentation

Training Variations

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Training Variations Sports med 2

  2. Periodization Cycles • Macrocycle • Entire training year • Mesocycle • Several weeks to several months • Depends on the goal of the athlete • Microcycle • 1 week long • could last longer

  3. Periodization Periods • Variation in a macrocycle is imparative • The variation usually shows most in the intensity and volume • Periodization involves • Shifting training priorities from non sport specific activities of high volume and low intensity • To: Sport specific low volume & high intensity • This must take place over a period of time to prevent over training and optimize peak performance

  4. Periodization Periods • Therefore: • High Volume & Low Intensity to Low Volume & High Intensity • Equals no overtraining but optimal performance • Model shows increase V, decrease I. Notice that they increase gradually and over a period of time.

  5. Sports Seasons • Periodization involves manipulating training I and V according to the different seasons • These variations are important so their isn’t any staleness or monotony • The annual schedule usually consists of these mesocycles; • Offseason • Pre-season • In-season • Post-season

  6. Sports seasons • Off Season • Period between the last contest and 6 weeks prior to the first contest of the next year • Includes most of the prepatory period • Develop base of cardio fitness by long duration, low intensity • Pre-Season • Should focus on increase Intensity • Incorporate all types of training • Frequency of training should be determined by the strengths and weaknesses of the individual athlete • Leads up to first contest

  7. Sports Seasons • In-Season (competition) • high intensity and short duration • Goal- improving weakness and maintaining strengths of athlete • Usually multiple microcylces because sport seasons last 12-16 weeks • Divide competitive period into multiple 3-4 weeks microcycles • Post-Season (active rest) • Recovery from sport • Low intensity maintain sufficient level of cardio fitness and muscular strength

  8. Division of Training • Prepatory • Longest, no competitions, limited practices & games • Establishing a base level of conditioning • Allows the athlete to increase the intensity • Ex: long distance running at slow pace • Decrease I increase V, not much technique training • Phase comes to an end microcycles are introduced to gradually increase resistance training, & sport technique training • 1st Transition • A break to switch from high V and high I

  9. Division of Training • Competition • Goal- peak at strength & power by increasing I and decreasing training V • Practice & skill training increases • Lasts about 1-3 weeks or many months = many microcycles • 2nd Transition (active rest) • Lasts 1-4 weeks • Usually unstructured, non sport specific, recreational activities • Important to allow time for recovery and rehab, rest physically and mentally

More Related