Periodisation

• What is the definition of periodisation in training?

  Dividing training into specific blocks , each with a goal and time frame
• What is one aim of periodisation?

  To reach physiological peak at the correct time
• How does periodisation help athletes?

  It avoids injury and burnout
• What is a macro-cycle?

  The whole training programme
• How long is a typical macro-cycle for Olympic athletes?

  It may be 4 years long
• What phases are included in a macro-cycle?

  Preparation, competition, and recovery phases
• What is a meso-cycle?

  A phase of training lasting about a month
• What does the length of a meso-cycle depend on?

  Its specific aim or goal
• How many meso-cycles do many performers typically use?

  Six meso-cycles or phases
• What is a micro-cycle?

  A typical week broken into training units
• How can micro-cycles vary?

  They may be similar or different each week
• What are the phases of training in a periodised year?

  1. Preparatory 1: Off-season, general conditioning
  2. Preparatory 2: Pre-season, sport-specific fitness
  3. Competitive 3: During season, competition-specific training
  4. Competitive 4: 2-3 weeks before main event, focus on strategy
  5. Transition (T): After season, active rest or low-intensity work
• What happens during the preparatory phase 1?

  General conditioning and strength training occurs
• What is the focus during preparatory phase 2?

  Increased training intensity and sport-specific fitness
• What occurs during the competitive phase 3?

  Training volume reduces for competition-specific training
• What is tapering in training?

  Maintaining intensity while decreasing volume
• What is the purpose of the transition phase (T)?

  Active rest or low-intensity aerobic work
• What is the definition of tapering?

  • Maintaining training intensity
  • Decreasing training volume by one-third
  • Preparing for competition
• Meso cycles develop a particular component of fitness such as power, strength or endurance.
• Macro cycle

  A long term training plan , typically over a year
• Meso cycle

  A mid term training plan, typically over 6 weeks
• Micro cycle

  A short term training plan, typically over 1 week