Periodisation

• Periodisation

  the organised division of training into blocks, each with a goal & time frame
• Aims of Periodisation

  • ensures the performer reaches their physiological peak at the correct time
  • ensures they avoid injury & burnout
  • ensures training is structures to give realistic & achievable goals
• 3 Cycles of the Year

  • macro-cycle
  • meso-cycle
  • micro-cycle
• Macro-cycle

  • a long term training plan, typically over a one year period
  • aims to achieve a long-term goal, such as a personal best at national championships
  • broken down into several meso-cycles
• Meso-cycle

  • a mid-term training plan, typically over a 2-8 week period
  • aims to achieve a mid-term goal, such as maintaining general fitness over a transition phase
  • broken down into several micro-cycles
• Micro-cycles

  • a short-term training plan, typically over 1-3 weeks
  • aims to achieve a short-term goal, such as perfecting the sprint start technique
  • split into a number of sessions, each focusing on a specific unit
• Main Phases of the Periodised Year

  1. preparation phase
  2. competition phase
  3. transition phase
• The Preparation Phase

  • also known as pre-season
  • time where general sports specific & skill based fitness is the focus

  Section 1:

  general conditioning training

  athletes should aim to develop aerobic & muscular endurance, general strength & mobility

  Section 2:

  competition specific training

  involves an increase in the intensity of training

  introduces technique & tactical work
• The Competition Phase

  • also known as competition season
  • main aim is to optimise competitive performance
  • need to maintain fitness, avoid injury & focus on strategies
  • volume of training decreases & intensity increases

  Section 1:

  6-8 weeks

  trials & qualifying comps fall within this section

  focus on strategies, tactics & game play

  Section 2:

  3-4 weeks

  all major events & competitions take place

  competition specific training is maintained

  tapering may be undertaken
• The Transition Phase

  • also known as transition season
  • involves recovery, allowing the athlete to recharge physically & mentally
  • training load will gradually increase again
• Tapering

  • maintaining the intensity but decreasing the volume of training by around 1/3 to prepare for competition
  • allows athlete to reach peak performance
  • strength & power need to be tapered for longer than endurance
• Tapering Evaluation 


  + intensity stays the same, volume decreases by at least 1/3, improves red blood cell concentration & buffering, improved sleep duration & quality

  _ miss endorphins/buzz from exercise, worry about gaining weight, worry about decrease in aerobic ability