1. The Annual Plan
Periodization Cycles

2. The History
The “periodisation” concept introduced by L.P. Matveyev (1964)
Based on the work of Russian coaches preparing for Helsinki Olympic Games (1952) =Russian ‘secret’
“Periodisation” = “planning of training”
= high volume/low intensity training progressing to low volume/high intensity

3. Overload & Regeneration
Improvements in an athlete’s ability to tolerate the demands of competition and training are achieved through adaptation to the stress applied in the training programme.
The body adapts to stresssors imposed in training, and thus is more capable of tolerating them during competition.
The positive adaptation process is the result of a correctly timed alternation between stress induction and regeneration.
Negative adaptation is the failure of this to occur due to too much training or too little regeneration
INTRODUCTION
Periodisation is a widely used method for structuring training programmes.
The basic foundations of periodising a training programme relate back to our understanding of how adaptations take place within the body following the stress placed on body systems during a training session.
Periodisation attempts to allow for cycles of stress and recovery on a macro, meso and micro-scale.

4. The imbalance in homeostasis that has been induced requires the organism to reorganise its functional mechanisms in order to re-establish the previous state of homeostasis. In addition the organism adapts to the stressor such that, if the same stressor were imposed again, it would not be displaced to the same extent again.
This process is referred to as Supercompensation. In essence it is how TRAINING works.

5. Developing a long-term periodised programme
We can apply the same theory to a block of training sessions rather than from just one session to the next.
Each session will induce fatigue and this will be somewhat cumulative over a number of days/weeks.
After a time we can provide a recovery period where the body will make a substantial adaptation to the stressors that have been applied over the pre-ceeding sessions
This is the essence of PERIODISATION

6. One Model? There is more than one model of “periodisation”
Different schemes used for different sports & training experience
Other methods used by successful athletes like- perceived daily maximum loading, intuitive, or ad-hoc training on a shot or long term, random training methods…

7. The Annual Plan The Periodised Plan has three phases:
Preparatory/Pre-Season
= pre-competition build-up
Competition/In-season
Off-Season/ Transition
= active recovery

8. Periodisation Cycles Microcycle Mesocycle Macrocycle
one week of training
Mesocycle
major training phase within a year (4-6 weeks)
AA, strength
Macrocycle
one training year

9. Netball Periodisation
This plan gives an overview of the four different training periods that make up a year for netball players:

10. Off Season Components of fitness 1. Develop: Aerobic endurance
Muscular endurance
Core strength and stability
Flexibility
2. Maintain:
Injury rehabilitation (if necessary)

11. Off- Season
Notes:
This off-season training phase is used for players to begin a structured training plan for the next netball season.
Off-season training should include continued injury management and rehabilitation and the progressive development of aerobic and muscular endurance. 
The off-season is used to build a sound foundation of aerobic and muscular endurance on which other components of fitness can be built upon more successfully. Without a sound base to build from, progressing to higher intensity training can lead to injury.
During the second half of the off-season training intensity will gradually increase.

12. Pre-Season Components of fitness 1. Develop: Muscular strength
Anaerobic endurance
Speed and agility (late pre-season)
Muscular power (late pre-season)
2. Maintain:
Flexibility
Core strength and stability
Areobic endurance

13. Pre-Season
Notes
Pre-season training is used for netball players to develop fitness components that are more specific to the game of netball.  This includes strength, speed, power, anaerobic endurance and agility. 
During this phase training intensity increases and duration decreases. Players should be aware that it is also necessary to maintain flexibility, core strength and aerobic endurance.

14. In- Season Components of fitness 1. Develop: Sport specific movements
Correct landing, jumping, passing and turning in the air techniques
2. Maintain:
Muscular endurance and strength
Anaerobic amd aerobic endurance
Speed, power and agility
Flexibility
Core stability and rehabilitation exercises (if necessary)

15. In-Season
Notes
The in-season training phase is game orientated for the playing season. 
The in-season training phase has a focus on the development and enhancement of netball specific skills and fitness.  This includes the following: power, speed, agility and plyometric based training; anaerobic conitioning; skill based sessions (including technique training on correct landing, jumping, passing and turning in the air).
The in-season training phase also includes maintenance of fitness components previously developed (flexibility, core strength, aerobic and muscular endurance). 

16. Active Rest Components of fitness Develop: Flexibility
Core strength and stability
Injury assessment and rehabilitation
Participate in:
Casual or social sport
Swimming

17. Active Rest
Notes
The active rest training phase is a time that players should use as a break from the physical demands of netball.  This will give the body’s muscles, joints and supporting structures a chance form the wear and tear that can occur throughout a netball season.
This period of rest and recuperation also provides an opportunity to focus on injury rehabilitation if the player is suffering from any injuries.

18. Microcycle The most important planning tool
objectives change according to the phase of training
Athletes must repeat training sessions of similar objectives 2-3 times per microcycle to achieve a training effect
(ie. Every second day for strength)

19. Microcycles General rules for planning microcycles:
Alternate work with rest
Work at maximum no more than twice per week
An active rest should be planned every week (low-intensity)
This day should follow a maximum training effort day

20. Microcycles Microcycles should be repeated throughout the mesocycle
Volume and intensity should increase throughout the mesocycle
Microcycles need to be flexible
(training time availability, progress of athlete, injuries, holidays…)

21. Load Increment per Microcycle
Increased by increasing the number of days of strength training or cardio training
must keep in mind the overall training load for that sport or athlete and,
must progress through load increase for the week

22. Number of strength training sessions per Microcycle
Importance of strength in the chosen sport
based on type of sport, energy requirements
endurance type of events may only require 1-2 sessions per week
power events may require 3-4 session per week
Endurance may develop strength to prevent injury

23. One-Peak Microcycle

24. Two-Peak Microcycle (2nd peak=competition)

25. Load Increments per Mesocycle
Progressive load
during the first three cycles the load is progressively increased followed by a regeneration cycle where the load is decreased
= step-loading
Help to replenish energy stores before another mesocycle begins

26. Load Increments per Mesocycle

27. Putting it all Together
Periodization refers to these important aspects:
1. Designing the annual plan- to ensure “peaking” for the main competition
(physical,tact & tech, psych)
2. Structuring training phases to achieve maximal adaptations for speed, strength and endurance
3. Athletes can’t maintain peak form throughout the year.

28. Optimal Periodization?
The Competition Schedule dictates the duration of each training phase
Also individual adaptation (physiological and psychological)- regular monitoring
Optimal periodization for each sport- not yet exact!!
Yearly observations/evaluations- continual improvement

29. Volume Curve Training Volume Intensity Off-Season Base 1. Base 2.
Speed
Taper
In-Season
Intensity
Training Volume

30. Volume Curve Training Volume HPR LPR HPR LPR HPR LPR LPR LPR Base 2.
Speed
In-Season
Off-Season
Base 1.

31. Basic Periodisation Principles (= variables of training)
Frequency
Intensity (load & velocity)
Volume (duration, distance & reps)
Exercise Order
Rest

32. Which components are most important?
General rule:
Sports of speed and power= intensity
Endurance sports = volume

33. Frequency The number of training sessions completed in a given time
training on 3 alternating days/week was superior to other frequencies
ability to train more frequently has to be alternated with lighter loading sessions placed between heavy
upper body muscles seem to handle more frequency heavy-loading sessions than lower body

34. Intensity- Strength/Power
Power output of an exercise
load RM
maximum number of repetitions that can be performed with a load, 5RM, 10RM, 1RM
varies with age, sex, physical conditioning and health status
estimate 1RM by completing a 10RM effort and look at tables
or using equation to estimate 1RM

35. Athletes which require high metabolic efforts such as wrestlers, middle distance and distance runners, swimmers, and rowers often employ circuit training with short rest periods between resistance exercises

36. Exercise Order Strength Phase of prep period
activity specific movements
multiple joint exercises
multi-joint exercises should be placed first because the require more skill and co-ordination
most difficult exercises should be placed first when athlete is fresh
gross motor activity can serve as a warm up for single-joint exercises
maximal power may not be derived if the muscles are pre-fatigued with single joint exercises

37. Exercise Order Power Phase of pre period Competition
sport specific gross motor activities
multi-joint exercise
followed by single joint exercises
weaker joint exercises first followed by stronger joint exercises
Competition
multi-joint exercises predominate
single-joint exercise and plyometrics are usually deleted since they require more recovery time

38. Rest Periods Other factors after illness rest periods should increase
more highly conditioned athletes require less rest time period
some trainers utilise HR to determine the athlete should perform the next set ( bpm)

39. The five basic laws of strength training
Law 1: Develop joint Flexibility
ability to use entire range of motion
Law 2: Develop Tendon Strength
incorporating a phase of anatomical adaptations
Law 3: Develop Core Strength
core muscles act as shock absorbers for jumps, plyometrics, rebounds
Law 4: Develop Stabilizers
contract isometrically to stabilise a joint, prime movers work more efficiently
Law 5: Train Movements, not individual muscles

40. Law 5: Train Movements, not individual muscles
The objective is to simulate sport skills
athletes should not train muscles in isolation as in bodybuilding
athletics skills are multi-joint movements occurring in a certain order
incorporation of medicine balls, rubber cords, shots, plyometric equipment etc