Principles of Fitness Training GAA TEAM FIT 2009

Periodisation of training for Gaelic Games

What is Periodisation? Periodisation is planned long- term variation of the volume and intensity of training to prevent overtraining and promote optimal performance at the desired time. GAA TEAM FIT 2010

Group Task What are the problems with Periodisation of training in Gaelic games?

Defining Volume and Intensity Volume- amount of work performed per exercise, per day, per month (sets x reps) Intensity- the power output of the exercise (power = work/time) GAA TEAM FIT 2010

Estimating Volume and Intensity Training intensity- Average level of exercise intensity, per week, per month Exercise intensity- Monitored by calculating the relative intensity (% of maximum exertion) Training volume- estimated by volume load Exercise volume- estimated by average % of exercise exertion GAA TEAM FIT 2009

Selye’s General Adaptation Syndrome Alarm phase Resistance phase (supercompensation) Exhaustion phase GAA TEAM FIT 2009

The General Adaptation Syndrome (GAS) GAA TEAM FIT 2009

Periodisation Cycles Macrocycle -long period of time, one year Mesocycle - medium length of time, several weeks to several months Microcycle- short length of time, one or more weeks GAA TEAM FIT 2009

KEY POINT Periodisation involves shifting training priorities from non-sport-specific activities of high volume and low intensity to sport-specific activities of low volume and high intensity over a period of many weeks to prevent overtraining and optimise performance. GAA TEAM FIT 2009

Matveyev’s Model of Periodisation: Appropriate for Novice Athletes GAA TEAM FIT 2009

Modifications of Matveyev’s Model of Periodization; for Gaelic Games Players GAA TEAM FIT 2009

Periodisation Periods Preparatory- Transition- Competition- Maintenance- Peaking Active rest- GAA TEAM FIT 2009

Preparatory Phase Hypertrophy/endurance phase- low to moderate intensity (60-75% Max) and high to moderate volume (3-6 sets, high reps) Strength phase- high intensity (80-90% max) and moderate volume (3-5 sets, 4-8 reps) Power phase- high intensity (75-95 max) and low volume (3-5 sets, 2-5 reps) GAA TEAM FIT 2009

4 X 4 Matrix 1-2 week 85-95% 1-4 reps 1-2 sets 4-6min 3-4 week 75-85% FREQUENCY INTENSITY VOLUME REST POWER 1-2 week 85-95% 1-4 reps 1-2 sets 4-6min STRENGTH 3-4 week 75-85% 4-8 reps 3-4 sets 2-3min HYPERTROPHY 4-6 week 60-75% 8-12 reps 4-6 sets 30-90s ENDURANCE 5-7 week <60% 12-15 reps 5-7 sets <30s GAA TEAM FIT 2009

Transition Phase Modification to Matveyev’s original periodisation model, break between high volume training and high intensity training GAA TEAM FIT 2009

Competition Period In Gaelic Games with long season, may last 10 months Peaking- very high intensity and very low volume Maintenance- moderate intensity (80- 85% max) and moderate volume (2-3 sets, 6-8 reps) GAA TEAM FIT 2009

Active Rest Any time during the training year Restoration Remain physically active Lasts 1-4 weeks Mental and physical break from sport GAA TEAM FIT 2009