1. Training Principles - Periodisation

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

3. 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

4. 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

5. 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

6. 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

7. 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

8. 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

9. 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

10. How the cycles fit together – Discus thrower

11. 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

12. 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

13. 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

14. 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.

15. 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

16. 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

17. 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