Exercise physiology Preparation & training methods training schedules Learning Objective: To be able to explain the different aspects of periodisation and explain their importance for an athletes training programme. 2.2.10 Students are required to understand how macro, meso and micro cycles fit into a training schedule, as well as the off-season, pre-season, competition and transition phases.
Periodisation Dividing your overall training programme into parts or periods that are designed to achieve different goals. A typical year/season can be broken down into: Preparation phase – fitness training to prepare for the season ahead (previously called pre season) Competition phase – training is lighter to avoid fatigue or injury. Focus is on tactics and match preparation. Previously called peak season. Transition phase – focus is on recovery. Light aerobic training. Previously called post season.
Periodisation of training can also be broken down into: Microcycle: A repeating group / pattern of training sessions. E.g. mon-weights, tues-circuits, weds-rest etc. Generally between 3-7 days. Mesocycle: A block of training (microcycles) with one goal. E.g. A rugby player with the goal of improving scrummaging performance. Generally 4-12 weeks. Macrocycle: A long term training plan with a long term goal (e.g. Preparation for a competition). Made up of several mesocycles. Generally 10-12 months. Could also use large macrocycles consisting of a few smaller macrocycles (e.g. A two year training plan).
Outline of periodisation Periodisation is the systematic planning of training to reach the best performance at an appropriate time. Preparation phase includes both general and specific preparation. The general preparation phase includes pre-season when athletes perform general conditioning, aerobic endurance training, mobility training. The general preparation phase aims to give a base upon which to build. Specific preparation phase aims to focus on training to prepare for competition. Specific preparation phase training is more intense and specific to the activity than the general preparation phase. Competition phase is when competition is happening, will include tapering. Transition phase, which is bridging the gap between the season passed and the next training year, a period of active rest with some low intensity aerobic work. Training can be split into cycles: Macrocycle is long term planning usually a year sometimes an Olympic cycle. Mesocycle is a subunit of the macrocycle and usually lasts several weeks or months. Microcycles are smaller cycles e.g. weekly.
Why use Periodisation? Allows for long-term planning and gives focus/meaning to training Allows for application of progressive overload Gives a clearer view of progression Allows for focus on specific aspect of performance and therefore to improve weaknesses etc. Ensures that adequate rest periods are included to reduce risk of fatigue and injury
Tapering, Peaking and Overtraining the physical and mental fatigue due to excessive training without adequate recovery. Tapering reducing the amount of training (or intensity) prior to competition. Peaking making sure that both body and mind are at their best for competition. It is impossible to be at your very best all of the time. Therefore it is essential that top athletes have a good knowledge of these issues in order to be at their best when it matters most.
You will need to be able to interpret plans and describe how the time has been broken down to plan training. International Rugby Player – Periodised Training Programme
Explain how periodisation can be used to minimise the risk of injury Explain how periodisation can be used to minimise the risk of injury. (4 marks)
An athlete uses periodisation to plan their training programme An athlete uses periodisation to plan their training programme. Examine how technology used to measure exercise intensity can contribute to successful periodisation for the athlete. (8) All answers should be linked to appropriate sections of the training cycle (periodisation). Reward acceptable answers. Responses may include, but are not limited to the following. • Periodisation specifically utilises different training periods: athletes will require different objectives and so need different training intensities (AO1). • It is common for athletes to undertake an aerobic base period early in the macrocycle and then to build on this base and focus on VO2Max or speed later in the cycle (AO1). • Training intensity needs to be accurately monitored and match the stage of the season (AO1). • Technology, such as a heart rate monitor, gives a guide to the effort the athlete is exerting at a given time and will help them to work in a specific target zone (AO3). • Heart rate (HR) monitors are useful for base line and lower aerobic activity as they provide information based on what has happened previously. HR monitors can lose accuracy with higher intensity and sudden efforts (AO3). • Power meters offer the most accurate measure of training intensity, but are expensive and not always suitable for all activities, being more appropriate for rowers and cyclists (AO3). • Mobile phone apps and devices that rely on satellite navigation technology can offer a guide to training intensity. They can calculate approximate training intensities with information about an athlete’s height, weight and gender (AO3).