1. PERIODISATION OF TRAINING

2. PERIODISATION OF TRAINING
Breaking the training programme into periods of time that will help the athlete reach their peak performance at a certain time

3. SPORTS WITH CLEAR PEAKS
ATHLETICS
GOLF
SWIMMING
CYCLING
TENNIS
What makes these sports easier
to peak for than, football or rugby?

4. PERIODISATION OF TRAINING
Some sports have obvious times when you want to peak such as a World Cup, Olympics World Championships or Commonwealth Games. Other sports have long seasons where peaking is less obvious as these sports are based on league tables such as football and rugby. Saying that both rugby codes have play offs so peaking at the end of the season is more important but you must have qualified

5. PERIODISATION OF TRAINING
When you know what or when you want to peak you can start to develop a training programme for instance: :they’ve been thinking about this since Beijing 2008 Chris Hoy – Cycling Christine Ohorogu – Running Rebecca Adlignton – Swimming

6. PERIODISATION Macro-cycle Meso-cycle Micro-cycle 1 YEAR 4-6 WEEKS
UNIT
1 DAY

7. Key words within periodisation
The length of each cycle will depend on their aims.
Macro-cycle
A yearly programme with the aim of peaking for a specific event. Ex. 1 year
Meso-cycle
– a phase (4 – 6 week blocks)
Micro-cycle
A training week within the meso-cycle
Training unit a day within that week

8. What do you need to think about?
Establish current year and long term priorities for athlete preparation.
Consider
Physical preparation
Technical preparation
Tactical preparation
Mental preparation
Competitions
Other

9. What do you need to think about?
Determine dates of all major phases of the training year.
General Preparation
Specific Preparation YOU MUST
Precompetition REMEMBER
Competition THESE
Peak PHASES
Recovery or Transition Phase

10. PERIODISATION OF TRAINING
There are 6 separate phases that are placed within 3 areas

11. PERIODISATION OF TRAINING
Phases 1 & 2 - PREPARATION
Phase 1 – General Preparation
General fitness work
This phase is usually known as “training to train”
Phase 2 – Specific Preparation
Specific fitness, ex. Speed, strength, skills and techniques
Intensity of training increases significantly
“training to compete”

12. What do you need to think about?
Evaluate the previous year’s plan and actual achievements (Strengths & Weaknesses).
Consider the following
Physical preparation;
energy systems
strength/speed/power
flexibility
recovery & regeneration
peaking
others

13. PERIODISATION OF TRAINING
Phases 3, 4 & 5 - COMPETITION
Phase 3 (pre-competition/ comp)
Beginning of competition season
Lots of fine tuning
Low level competitions
General training is reduced
Training is competition specific
Phase 4 – Competition
Competitions will occur every week
Leagues are in full flow, races, galas, etc
Phase 5 – Peak
The championship final (nationals, olympics,etc.)

14. PERIODISATION OF TRAINING
Phase 6 – TRANSITION
Recovery phase during which the
body can recover from the rigours
of training and competition

15. TASK – Design your programme
Define the length of your macro-cycle? What are you planning towards?
Divide your macro-cycle into meso-cycles. Do you need all 6 phases?
Design a micro-cycle from each of your meso-cycles? Demonstrate the difference in content depending on the time of year?
Other factors:
Remember the PRINCIPLES of training!!

16. An example of a training programme - RUGBY
PEAK MONTHS
JUL
AUG
SEP
OCT
NOV
DEC
JAN
FEB
MAR
APR
MAY
JUN
HEAVY
WEIGHTS
SPEED
ENDURANCE
TECHNIQUE
& MATCH
SHARPNESS

17. Exam Question Describe what is meant by the terms:
Macro-cycle, meso-cycle, micro-cycles
Discuss the benefits of periodisation in planning a training programme