Exercise Physiology 12 - Training Programs/Periodisation

What is Periodisation?

Process of dividing up an annual training program (macrocycle) into a series of manageable phases/blocks (mesocycles) of time with specific objectives in order to produce optimal performance at the most crucial times

What are the Benefits of Periodisation?

It involves varying the volume and intensity of training and if done properly, it will;

• Help to avoid staleness/overtraining

• Minimise likelihood of injuries

• Promote motivation amongst individuals/teams

• Improves the psychological, physiological, technical and tactical levels of the players

• Plans for adequate rest/recovery periods

• Plans for the athlete to 'peak' at the right time

What are the 3 main phases of a training program (macrocycle)?

1) Pre-season (Preparation phase)

2) In-season (Competition phase)

3) Off-season (Transition phase)

What is the purpose of a Training Program

To ensure optimal performance (Peaking) occurs at the right time! This is achieved through the manipulation of volume and intensity, the use of tapers prior to competition and the monitoring of fatigue and recovery to prevent overtraining

What is a Macrocycle?

Annual training program and can be further broken down into 3 phases - Pre-Season (preparation), In-Season (competition), and Off-Season (transition). These 3 phases can be further broken down into blocks, sometimes referred to as mesocycles, with specific purposes

What is a Mesocycle

Smaller blocks of time that together form a macrocycle. Each mesocycle has a specific goal or objective. Mesocycles are between 4 - 12 weeks

What is a Microcycle

Shortest training cycle and can last between 3 - 10 days long but typically lasts for one week i.e. 7 days

What is everything i need to know about Pre Season (Goal, how it's acheived, Methods of Training)

-Goal (Definition): Establishing an Aerobic fitness base to prepare the athlete for the physical demands of the up coming season so they can play out games without fatiguing and helps to prevent injury.

-Achieved: High VOLUME of training performed at low-medium INTENSITY

-Methods of Training: continuous, fartlek and long interval training to build aerobic capacity.

• Later in this phase (referred to as specific preparation in text book), there is an increased emphasis towards practising game specific skills and strategies, components of fitness and energy systems

What is everything i need to know about In Season (Goal and other Key Info)

• Goal (Definition): To ensure that every player is performing at or close to their peak for each game or competition

• Fitness levels are maintained from pre-season through a lowmedium volume and high intensity training sessions.

• Principle of specificity is crucial (training correct components of fitness and energy systems)

• Refining strategies and tactics form an important part of training sessions

• Recovery sessions critical (eg cold water immersion), particularly after games when players are often sore

• Constant peaking & tapering are critical in allowing players sufficient recovery during the season. This forms what's known as a "training wave" and is of particular significance where fixtures are played weekly

What is everything i need to know about Off Season (Goal and other Key Info)

• Goal (Definition): To provide the athlete with a full physical and mental rest from the rigors of competition and training while maintaining some form of aerobic activity.

• Training volume (low) and intensity (low-medium) are significantly reduced to maintain aerobic fitness and allow for full physical and psychological recovery

• Cross training i.e. swimming, cycling are excellent options as they are not weight bearing and reduce the load on joints, allowing for recovery

• Monitor nutrition to ensure a return to active participation close to playing weight

• Opportunity for surgery and rehabilitation