Periodisation of Training

• Macro-cycle: a long term training plan, typically over a year, to achieve a long-term goal.
• Meso-cycle: a mid-term training plan, typically 6 weeks, to achieve a mid-term goal.
• Micro-cycle: a short term training plan, typically 1 week, to achieve a short-term goal.
• Tapering: maintaining the intensity but decreasing the volume of training by one-third to prepare for competition.
• Preparatory Off-season: general conditioning; aerobic and mobility training; strength conditioning.
• Preparatory pre-season: training intensity increases; sport-specific fitness is central. Training volume reduces; more competition-specific training.
• Competitive during the season: training load reduces; allowing adequate rest; strategy, tactics and game-play is focus; endurance performers still need high-intensity training.
• Competitive (2-3 weeks before main event): tapering - maintaining intensity but decreasing volume by third.
• Transition after the season: active rest or low-intensity aerobic work.
• The purpose of periodisation is to ensure athletes reach their physiological peak at the right time
• The purpose of periodisation is to ensure general fitness can be maintained to sustain an active, healthy lifestyle
• The purpose of periodisation is to organise training into manageable block, periods, and phases
• Double periodisation is when an athlete needs to peak more than once in a singular season
• Undulating periodisation is when an athlete changes the principles of training to achieve multiple peaks in different fitness components
• The principles of training are: Moderation, Reversibility, Specificity, Progressive Overload, and Variance.

  MR SPOV
• Specificity means the training designed must be relevant to the performer on two levels: the individual - ability, baseline levels, and rate of adaptation; and the sport - energy systems, fitness component, muscle fibre type and muscle group
• Progressive overload is the combination of the principles of progression and overload. Progression: as an improvement is made the training must be gradually increased. Overload: the body must work harder than normal capacity by increasing: frequency, intensity, time, and type.
• Moderation means an appropriate balance of training must be achieved to gain the necessary adaptation gradually
• Variance means a range of activities should prevent boredom and maintain motivation.
• Reversibility means a period of inactivity can lead to the adaptation to training being lost. Aerobic adaptations reverse more quickly than anaerobic adaptations
• Testing: before designing a training programme it is important that you know the baseline fitness. You will perform a pre test to plan the intensity and a post test to measure adaptation.
• Goal Setting: goals need to be smart goals
• Training diary: record the results of each session to monitor progress and manage overload and progression
• Ergogenic aids: supplements such as protein and creatine to support training. These include pre/post/during event meals and hydration.
• An effective warm up includes: pulse raisers; mobility exercise; and skill rehersal.
• A benefit of a warm up on the cardiovascular system are: increase HR/SV/Q which provides more O2 to working muscles and the vascular shunt
• A benefit of a warm up on the cardiovascular system is the vascular shunt is activated meaning the blood vessels at the muscles vasodilate
• A benefit of a warm up on the speed and force of muscle contractions is faster nerve transmission to muscle fibres
• A benefit of a warm up on the speed and force of muscle contractions is an increase in the speed and force of contractions
• A benefit of a warm up on the speed and force of muscle contractions is increased elasticity of muscles which reduces the risk of injury and DOMS
• An effective cool down includes: pulse reducers and static stretches
• A benefit of a cool down on the cardiovascular system is maintaining HR/SV/Q and venous return which maintains O2 supply to working muscles
• A benefit of a cool down on the cardiovascular system is the prevention of blood pooling
• A benefit of a cool down on the speed and force of muscle contractions is a decreased risk of DOMS
• A benefit of a cool down on the speed and force of muscle contractions is the removal of lactic acid
• A benefit of a cool down on the speed and force of muscle contractions is the stretch, realignment and relaxation of muscles
• A benefit of a cool down on the energy systems is helps replenish fuel stores of ATP and glycogen