1. World Squash Federation Coach Education Programme Level 3 Periodisation for Squash

2. "If you don't know where you are going, don't be surprised to arrive somewhere else."
In terms of sports performance, that means if you fail to plan the development of your athletes properly, you will not be able to maximize their potential.
The planning process in sports is called "Periodization".
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3. Workshop Outcomes
By the end of this workshop, you should have an understanding of the following:
What,Why, When and How of Periodisation
The Phases and Cycles in Periodisation
Meaning and use of Tapering , Transition and Peaking Index
How all above is used to formulate an Annual Squash Plan
NOW ASK THE GROUPS TO EXPLAIN EACH
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4. OVERVIEW
To compete at the elite level squash players require to develop and be proficient in a range of attributes.
Ideally players use a periodised approach to training for optimal long-term development, which allow them to sequentially develop these attributes over a desired period of time
SO WHAT IS PEIODISATION

5. PERIODISATION
Periodisation is the art and science of planning and integrating all training components (technical, tactical, physical and psychological) along with social factors (sleep, nutrition, hydration, drug education, career guidance)
Into a sequence that will optimize the development of an athlete and lead to peak performance at the desired time, while avoiding plateau and overtraining.
In a nutshell it means when and what type of stress you place on the body
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6. TYPES OF PERIODISATION
CLASSIC LINEAR PERIODISATION
UNDULATING PERIODISATION
CONJUGATIVE PERIODISATION
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7. Classic Linear Periodisation
Progressing a training stress or fitness characteristic in a linear fashion.
This is roughly equivalent to “progressive overload” for single or multiple factors. Normally concentrating on one motor ability per phase without changes in exercise.
Any change from one session to the next is some form of progressive overload. More weight on the bar, more reps, more sets, etc.
Progress with more weight with the same number of reps, or more reps with the same weight.
If you add weight but decrease reps (with the intention of ever doing more reps again), that’s undulation. If you increase reps while decreasing weight (with the intention of ever using more weight again), that’s also some minor undulation.
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8. Undulating Periodisation
Changing the training volume and/or intensity to expose the body to different stressors.
Weights, reps, and sets can change day to day and week to week, but there are normally no changes in exercises, and the overall average volume and intensity remains the same.
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9. Conjugative periodisation
Regularly changing training stressors (exercises) with the purpose of training different physical characteristics (like maximal strength and explosiveness, for example) simultaneously.
There is no one-size-fits-all best training plan, but almost all successful training plans have all three of these elements – linearity, conjugation, and undulation

10. Periodisation Cycles Microcycle Mesocycle Macrocycle 5-7 days.
Normally a week
Mesocycle
Major training phase within a year (4-6 weeks)
Normally a month
Macrocycle
A training year
It refers to the overall training period, usually representing a year or two. There are longer cycles as well for the Olympian, being 4 or 8 years.

11. Phases of the Macrocycle
Preparation Period
General Preparation
Phase
Specific Preparation
Phase
Competition Period
Pre-Competition
Phase
Competition
Phase
A further clarification of terminology and the linking of phases with the periods.
Transition Period
Transition Phase
Rest and Recovery

12. Preparatory Period General Preparatory Phase
Rehabilitation from existing injury
Structural development
Fitness foundation with cross-training
General Aerobic Endurance
General Strength
Strength Endurance
Speed
Skill Building development
Varied technical practice

13. Specific Preparatory Phase
General Aerobic Endurance
Special Endurance
Sub-maximal speed endurance
General Strength
Speed Strength
Strength Endurance
Speed
Skills/Coordination
Sport-specific fitness and training

14. Competitive Period Pre-Competition Competition
Lactate Training (if appropriate)
Taper
High intensity/low volume
Competition simulation
Competition
Maintenance of the components of performance
High intensity/very low volume
Focus on mental skills

15. Transition Period Possibly fitness testing? Review year Goal setting
Maintain fitness
30-50% of competition load
Mental and Physical Rest
Career/Education
Screenings
Physical
Psychological
Possibly fitness testing?
Review year
Goal setting

16. Single Periodised Year
This slide illustrates the relationship between volume of training, intensity of training, and athletics shape throughout the whole Periodisation. – a single periodised year with one competition period.
The main characteristic is that intensity of training gradually increases throughout the whole periodisation, whilst the main volume of training is in the specific preparation period and reduces during the competition period. Athletic shape follows a similar course to intensity. Also illustrated this point in the first slide.
Main Competition
Pre-
Competition
Phase
Special Prep. Phase
General
Preparation
Specific
Preparation
Unloading Phase
Periodisation
Transition
Main Competitions
Preparation Phase
Competition Phase
Volume
Intensity
Athletic Shape

17. TRAINING COMPONENTS PERCEPTUAL MOTOR SKILLS PSYCHOLOGICAL SKILLS
PHYSIOLOGICAL SKILLS
LIFE SKILLS

18. PERCEPTUAL MOTOR SKILLS
RALLY BUILDING AND MOVEMENT SKILLS IN A RALLY
TACTICAL DRILLS (SIMPLE AND
PRESSURE SESSIONS)
SESSION WITH COACH (SIMPLE AND PRESSURE
SESSIONS)

19. MATCH OVERLOAD AND MATCHPLAY COMPETITION
TACTICAL GAMES
DECEPTION AND DECISION MAKING
PERFORMANCE ANALYSIS – DIAGNOSTIC CLOCK FOR NOTATIONAL AND VIDEO
CONDITIONED GAMES
MATCH OVERLOAD AND MATCHPLAY
COMPETITION

20. PSYCHOLOGICAL SKILLS GOAL SETTING AND MOTIVATION RELAXATION
VISUALISATION AND IMAGERY
BREATHING TECHNIQUES
COPING WITH STRESS
FOCUSSING
SELF- TALK

21. PHYSIOLOGICAL SKILLS Aerobic Anaerobic
COMPONENTS:
Aerobic
Anaerobic
Strength–general, hypertrophy, endurance, maximum, power
Flexibility
Agility
Balance
Core stability
Co-ordination
Reaction and Response Time (HickS-LAW)

22. LIFE SKILLS Nutrition Athlete Career Guidance
Athlete Education Guidance
Rest and Recovery Patterns
Drugs – Counselling
Habits

23. Periodisation for Perceptual Motor Skills
GPP
SKILL BUILDING
Error Diagnosis (Diagnostic-Clock) & PDA Correction
Learning of new skills
Movement Biomechanics & Styles
TACTICAL SKILLS
Game styles
Video Analysis - Understanding different game
plans
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24. SPP PERCEPTUAL MOTOR SKILLS Open drills
Anticipation – Perception - Deception
Pressure Drills
Movement skills when under pressure
Performance Analysis – Diagnostic Clock – player and opponent matches
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25. Pre-Competition PERCEPTUAL MOTOR SKILLS Conditioned Games Game plans
Match overload
Match play
Test matches
Video Analysis -
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26. Pre-Competition PERCEPTUAL MOTOR SKILLS Conditioned Games Game plans
Match overload
Match play
Test matches
Video Analysis – Diagnostic Clock
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27. Periodisation for Physiological Skills
GPP
Aerobic Build-up
General Strength
Hypertrophy
Fitness Test
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28. SPP Speed and Agility Speed and Strength Endurance Maximum Strength
Power – Conversion
Plyometrics
Fitness Test
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29. Pre-Comp Lactate Training – (Tabata type activity)
Speed and Agility (High Intensity, Low duration)
Tapering – Mileage – less is more
- Training Intensity – more is more
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30. Periodisation of Mental Skills
GPP
Introduction to the skill (Explain concept)
Development of the skill in a quiet setting
SPP
Incorporation of the skill in sport specific situation (Specific
application)
Refinement of the skill in training and in preparatory competition
COMPETITION
Integration of the skill in strategies of
competition
Use of the skill in competition to achieve IPS
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31. Summary of Periodisation Components
PHASES/
COMPONENTS
PREPARATORY
COMPETITION
GPP
SPP
PRE-COMP
COMP
PERCEPTUAL MOTOR SKILLS
•Error Correction PDA
•Learning of new skills
•Basic Skills
•Movement
Game styles
•Video Analysis - Understanding different game plans
•Open drills
•Deception and Anticipation
•Pressure Drills
Movement Skills
•Video Analysis – player and opponent matches
•Conditioned Games
•Game plans
•Match overload
•Match play
•Test matches
•Video Analysis
Maintain
Video Reviews
PHYSICAL
•Aerobic Build-up
•General Strength
•Hypertrophy
Fitness Test
•Speed and Agility
•Speed Endurance
•Maximum Strength
•Power – Conversion
•Plyometrics
•Fitness Test
•Lactate Training
•Speed and Agility (High Intensity, Low duration
•Strength Endurance
PSYCHOLOGICAL
•Introduction to the skill (Explain concept)
• Development of the skill in a quiet setting
Incorporation of the skill in sport specific situation (Specific
application)
• Refinement of the skill in training and in preparatory competition
Integration of the skill in strategies of competition
Use of the skill in competition to achieve ISP
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32. PEAKING INDEX CLASSIFICATION OF YEARLY COMPETITION SCHEDULE
Peaking Index 1 - NO EMPHASIS
Training continues as usual. May train on
competition day.
e.g. local leagues, local club competitions,
ladder matches.
Peaking Index 2 - MINOR EMPHASIS
Taper period – 1 day. (Generally no training on
competition day)
Active rest/recovery – 1 day
Total 1 – 2 days (slightly disrupted training)
e.g. local competitions

33. CLASSIFICATION OF YEARLY COMPETITION SCHEDULE-cont’
Peaking Index 3 - First Minor Peaking Competition
Taper period – 2-4 days
Active rest/recovery – 1-4 days
Total 5-7 days disrupted training
e.g. national championships, test matches
Peaking Index 4 - First Major Peaking
Taper period days.
Active rest/recovery 5-7 days
Total 9-17 days (not including competition
period) e.g. international open events, selected
PSA, WISPA events.

34. CLASSIFICATION OF YEARLY COMPETITION SCHEDULE-cont’
Peaking Index 5 - Most Important Yearly Peak
Taper period – days
Active rest/recovery 4-12 weeks
Total 6-15 weeks disrupted training (not
including competition period) e.g. the
Olympics, World championships, Asian
championships, Asian Games
The star rating level is dependant on the competition level.

35. Developing an Annual Training Plan
Step 1: Identify the major events that the athletes must peak for. Include any important dates in the plan including training camps, school holidays and exams.
Step 2: Work chronologically backwards from this date outlining the weeks and months to the current date.
Step 3: Divide the plan into three major training phases of a training plan (preparation - (GPP, SPP), pre-competition, and competition)
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36. Step 5: Determine target training load percentages for each phase.
Step 4: Break each phase into the desired messo cycles and micro cycles incorporating appropriate loading and unloading (recovery) periods. A general recommendation is to have a four-week messo cycle where you have three weeks of loading followed by one week unloading or recovery.
Step 5: Determine target training load percentages for each phase.
Step 6: Incorporate a method of monitoring the progress of the athletes into the plan, e.g. time trials, fitness tests, game rehearsals etc.
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37. Designing a weekly plan – Micro Cycle
Step 1: Identify which phase the particular week occurs in and observe the target training load percentages for that phase
Step 2: Observe the time, distance or performance target for that week
Step 3: Determine the time and/or distance for each training zone for that week
Step 4: Select the suitable training protocols to achieve these training goals "
Step 5: Record and monitor your plan
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38. A Blank Periodisation Chart
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39. Sample Annual Plan
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40. SUMMARY
Periodisation is best thought of as a way of organising your long term training towards an eventual goal for improved performance of hitting a peak on a particular date.
If you want to build the best all round performance, some form of periodisation will undoubtedly form the bedrock of your training scheme.

41. THANK YOU
Maj(R)S.Maniam