periodisation of training

• periodisation 


  the organised division of training into blocks each with a set goal and a time frame
• macro-cycle 


  a long-term training plan, usually over one year, to achieve a long term goal
• meso-cycle 


  a mid-term training plan, usually over 6 weeks, to achieve a mid-term goal
• micro-cycle 


  a short-term training plan, usually over 1 week, to achieve a short term goal
• tapering 


  maintaining the intensity but decreasing the volume of training by 1/3 to prepare for competition
• Periodisation aims

  • reach physiological peak at the correct time
  • avoid injury and burnout
  • give realistic and achievable goals
• Phases of meso-cycle 


  P = Preparation phase

  C = Competition phase

  T = Transition phase
• Preparation phase steps 


  1. general conditioning to build a fitness base
  2. progressive overload and focus on sport-specific fitness
• Competition phase steps 


  1. reduction of training load; focus on strategies, tactics and gameplay
  2. tapering
• preparatory phase 


  pre-season focusing on general fitness and sport specific fitness
• competition phase 


  aim to maintain fitness, avoid injury and focus on strategies and tactics
• transition phase 


  active rest, recuperation and treatment of injuries
• Principles of training MRS VOPP 


  M - moderation

  R - reversibility

  S - specificity

  V - variation

  O - overload

  P - progression

  P - periodisation
• principles of training TWC 


  T = Tests

  W = Warm up

  C = Cool down
• FITT - progressive overload 


  F = frequency

  I = intensity

  T = time

  T = type
• specificity 


  training should be relevant and appropriate for the individual and their sport
• progression 


  training demand should gradually increase over time to ensure improvement and adaptations
• overload 


  training intensity should be above the performer's comfort zone to place a stress on the body, forcing an adaptation; FITT
• variation

  training should include a range of exercises and activities to prevent boredom, maintain motivation and limit overuse injuries
• moderation 


  training should be appropriate for the performer to adapt whilst maintaining a healthy balanced lifestyle
• reversibility 


  training should be maintained to prevent deterioration in performance