Training Seasons

• Periodisation


  A key word used when planning a training programme. Organised division of training into specific blocks or phases. Objective of ensuring athletes progressively develop to reach a skill/physiological peak at the correct time for an ultimate sporting target. The plan helps to support the gradual increase of intensity, volume, and frequency of training over time.
• Periodisation: Cycles


  These blocks of time are referred to as cycles. Periodisation divides training into 3 cycles: Macrocycle, Mesocycle, Microcycle.
• Macrocycle


  A long term training plan with a long-term performance goal, often a single competition. Duration: Long term, yearly, two-year cycle, 4-year cycle (Olympics).
• Macrocycle - 3 periods

  Preparation period: Consists of building up base levels of fitness and conditioning. Competitive period: Consists of maintenance of fitness and refining skills techniques. Transition period: Active rest and recovery stage. Athlete to recharge physically and mentally. Ensure an injury-free start to the next season.
• Mesocycle


  A goal-based block of training with a particular focus. Sprinters may focus entirely on power/speed/agility/flexibility. Duration: Period of 2-8 weeks.
• Microcycle


  A repeating group/pattern of training sessions, often a few days repeated throughout the mesocycle. Duration: Period of a week or days: Individual training sessions.
• Tapering and Peaking


  Tapering: Reduction in intensity prior to a major competition. Occurs a few days beforehand and allows preparation for specific competition. Enables peaking to occur. It’s important for the coach to make sure peaking occurs in a certain time frame. They will benefit from removal of training-induced fatigue, while avoiding reversibility.
• Double Periodisation: Some athletes are required to peak more than once in a season. Middle distance runners will often peak for winter during cross country season, and then aim to peak again for a summer on the track. If so, these performers have to follow a double periodised year.
• Periodisation


  Organised division of training into specific blocks or phases
• Application of supplements to seasons

  1. Preparation phase/pre-season involves developing base levels of fitness

  2. Competition phase involves maintenance of fitness/quality over quantity

  3. Peaking/tapering involves decrease/increase in intensity to prepare for an event

  4. Macro cycle is long-term

  5. Meso cycle is 2 to 8 weeks

  6. Micro cycle is weekly/daily