Training Principles - Periodisation

Session Objectives By the end of this section you should be able to explain and give examples of the process of periodisation

Aim of training To aim of training is to improve performance, often for a specific event e.g. Olympic Games Although we have other energy rich compounds such as phosphocreatine and glycogen, ATP is the only one that can be utilised by the muscles to create movement

The process of periodisation With specific events in mind, athletes and coaches must plan their training to allow the performer to ‘peak’ The process of breaking down the training program into manageable sections, each with its own goal, is known as periodisation

Then and Now In the early years of sports training, splitting the year into pre-season, competition and recovery was enough As sports science has developed, many new sophisticated systems are used

Breaking Training Down The whole training plan can be broken down and identified as specific phases of planning i.e. Macro Cycles Meso Cycles Micro Cycles

Macro Cycle The whole training program with its aim of success at a specific event. This is often a year but can be longer, such as a 4 year plan for an Olympic athlete Restoration of oxygen levels in the myoglobin – during recovery, with elevated ventilation and heart rates, there is a surplus of oxygen available for this to occur

Meso Cycle A phase of training, often 4-6 weeks. The length of each meso- cycle will depend on its aim. Many performers will use six meso-cycles or phases e.g. pre-season conditioining

Micro Cycle Each meso-cycle is broken down into micro-cycles, which are often the training week Each week is split into units, each with a specific focus e.g. flexibility, strength, technique etc for a discus thrower

How the cycles fit together – Discus thrower

A Typical Training Cycle - Phase 1 General fitness work leading towards more specific fitness requirements. This stage can be thought of as training to train i.e. out of season / pre season conditioning

A Typical Training Cycle - Phase 2 Sport specific training, dealing with specific fitness issues such as speed, strength, skills and techniques. Intensity of training increases considerably Athletes are training to compete

A Typical Training Cycle – Phase 3 The start of the competitive season General training is reduced and replaced by competition work – focus on maintaining fitness and remaining injury free If a football league or cup, players would want to get off to a good start

A Typical Training Cycle – Phase 4 If the competitive season is long, there may be a phase 4, where training is reduced to allow the body to recover and prevent overuse injuries This may be used to taper i.e. recharge the battereies before the next phase of competition.

A Typical Training Cycle – Phase 5 This is the culmination of the competitive season e.g. the final of a major competition such as the FA cup final

A Typical Training Cycle – Phase 6 The recovery or transition phase The body is given time to recover from the vigour of the previous season

Benefits of using Periodisation Planning the season will benefit the athlete in the following ways: Peaking – ensures that an optimal physiological peak is reached at the correct time for an important competition (can be more than once) Specific component – each block is designed to prepare for a specific performance component e.g. sprint start Variance – meso-cycles help to maintain motivation, avoid boredom, prevent overtraining and allow recovery