PERIODISATION

LEARNING OUTCOMES To demonstrate understanding of altitude training. To apply knowledge of thermoregulation. To demonstrate understanding of the basic terminology of periodisation.

HOMEWORK 1. Construct periodisation year for Andrew Willis. 2. Answer exam Question 1. Performers have to develop their physical fitness and skill levels for competition. (a) Explain how an athlete can use periodisation to optimise their performance. (6 marks) 3. Write a four mark exam question and marking scheme for each of the following three topics Altitude Training, thermoregulation and periodisation.

ALTITUDE TRAINING Pick three questions suited to your target grade to demonstrate your knowledge and understanding of altitude training. Extension – try one from the level above or write your own question and answer.

THERMOREGULATION 1.Each pair takes it in turns to explain the word without using the word on the sheet. 2.Complete exam question individually to demonstrate knowledge and understanding of thermoregulation. 3.Peer mark exam question

PERIODISATION In groups discuss the following questions?  What basic method do athletes use to gradually improve their performance?  What are the disadvantages of this?  How is your training structured?  What do your training sessions involve at various points in the year?  What does your training during the competition season involve? Complete the true or false activity sheet

What is it? Periodisation is the process of varying a training program at regular time intervals to bring about optimal gains in physical performance. PERIODISATION

Dividing the overall training programme (usually one year) into Periods. Manipulation of; 1.The intensity (What does this mean?) 2.The volume (and this?) These two are inversely related PERIODISATION

BENEFITS OF PERIODISATION Discuss the possible benefits of Periodisation: Ensures performer reaches peak performance at the correct time Also ensures many of the training principles are applied correctly when planning a training programme. Focuses training and allows the setting of short-/long-term and time phased goals Increases recovery and recuperation potential (prevents overtraining) Enhances motivation

PERIODISATION Periodisation explained Watch video and make notes on the following : - Macro/meso/micro cycles - Tapering/peaking

PERIODISATION MACROCYCLE is usually broken down into 3 MESOCYCLES; Preparation Period – often referred to as pre-season training, Involves development of base levels of fitness/ general conditioning/ quantity rather than quality Competition Period – refinement of skills/ maintenance of fitness levels/ quality rather than quantity/ relevant examples of training modifications Transition Period – active rest/out of season recovery period

MACROCYCLE 123 Identify the three training phases in the diagram below; State whether the red and blue lines shown below are for volume or intensity of training.

TRAINING PERIOD

A LACROSSE PLAYER Macrocycle: Long term goal – Preparation for and compete in World Championships This will require: Extensive stamina (VO2 max and lactate threshold) Good speed, agility and power. Strong stick skills and game play. Mesocycles: Meso 1: Training (Overall fitness including the development of various components of fitness.) Meso 2: Train to compete. Meso 3: Run up competitions Meso 4: Peak for World Championships Microcycles: Day 1:Weights work out. Day 2: Interval training. Day 3: Squad training session. Day 4: Rest day.

ANSWER 4 marks for 4 of: A. Cycle based on World Championships/Olympics B. Possible to plan for double periodisation C. Preparation phase/pre season training – involves development of base levels of fitness/general conditioning/quantity rather than quality D. Competitive phase – refinement of skills/ maintenance of fitness levels/quality rather than quantity/relevant examples of training modifications E. Tapering/peaking – preparation for specific competition/mainly skill focus F. Transition phase – active rest/out of season recovery period G. Macro-cycles – long term planning/yearly/two yearly cycle H. Meso-cycles – periods of two to eight weeks/months I. Micro-cycles – periods of a week/day/individual training sessions No marks for definition of Periodisation eg splitting year up