PERIODIASATIONPERIODIASATION

Cycles within your training Cycles within your training programmeprogramme

INTRODUCTIONINTRODUCTION Overload & RegenerationOverload & Regeneration

Improvements in an athlete’s ability to Improvements in an athlete’s ability to tolerate the demands of competition and tolerate the demands of competition and training are achieved through adaptation training are achieved through adaptation to the stress applied in the training to the stress applied in the training programme.programme.

The body adapts to stresssors imposed in The body adapts to stresssors imposed in training, and thus is more capable of training, and thus is more capable of tolerating them during competition.tolerating them during competition.

The positive adaptation process is the The positive adaptation process is the result of a correctly timed alternation result of a correctly timed alternation between stress induction and between stress induction and regeneration.regeneration.

Negative adaptation is the failure of this to Negative adaptation is the failure of this to occur due to too much stimulus or too occur due to too much stimulus or too little regenerationlittle regeneration

PeriodisationPeriodisation is a is a widely used method for widely used method for structuring training structuring training programmes.programmes.

The basic foundations of The basic foundations of periodising a training periodising a training programme relate back programme relate back to our understanding of to our understanding of how adaptations take how adaptations take place within the body place within the body following the stress following the stress placed on body systems placed on body systems during a training during a training session.session.

Periodisation attempts to Periodisation attempts to allow for allow for cycles of stress cycles of stress and recovery and recovery on a on a macro, meso and micro-macro, meso and micro-scale. scale.

The imbalance in homeostasis that has been induced The imbalance in homeostasis that has been induced requires the organism to reorganise its functional requires the organism to reorganise its functional mechanisms in order to re-establish the previous state mechanisms in order to re-establish the previous state of homeostasis.of homeostasis.

In addition the organism adapts to the stressor such In addition the organism adapts to the stressor such that, if the same stressor were imposed again, it would that, if the same stressor were imposed again, it would not be displaced to the same extent again.not be displaced to the same extent again.

This process is referred to as Supercompensation. In This process is referred to as Supercompensation. In essence it is how TRAINING works.essence it is how TRAINING works.

Developing a long-term periodised Developing a long-term periodised programmeprogramme

1.1. We can apply the We can apply the same theory to a same theory to a block of training block of training sessions rather than sessions rather than from just one session from just one session to the next.to the next.

2.2. Each session will Each session will induce fatigue and induce fatigue and this will be somewhat this will be somewhat cumulative over a cumulative over a number of number of days/weeks.days/weeks.

3.3. After a time we can After a time we can provide a recovery provide a recovery period where the period where the body will make a body will make a substantial adaptation substantial adaptation to the stressors that to the stressors that have been applied have been applied over the pre-ceeding over the pre-ceeding sessionssessions

This is the essence of This is the essence of PERIODISATIONPERIODISATION

A Basic OutlineA Basic Outline Matveyev (1981) suggested that the Matveyev (1981) suggested that the

year can be divided into three major year can be divided into three major periods; which he termed periods; which he termed macrocyclesmacrocycles..

These cycles are further subdivided into These cycles are further subdivided into mezocyclesmezocycles (3-6 weeks of training), (3-6 weeks of training), microcyclesmicrocycles (1-week) and (1-week) and training units training units (individual sessions).(individual sessions).

All of which are cyclical and repeated at All of which are cyclical and repeated at intervals dependant on the sporting intervals dependant on the sporting requirements.requirements.

Planning the training yearPlanning the training year

We must take into account a number of We must take into account a number of factors when we are planning our fitness factors when we are planning our fitness programmes…programmes…

1.1. Individual strengths and weaknessesIndividual strengths and weaknesses

2.2. Dates for competitionDates for competition

3.3. Rate of progressive overloadRate of progressive overload

4.4. Fitness components necessary for Fitness components necessary for peformancepeformance

5.5. The fact that a high level of fitness cannot The fact that a high level of fitness cannot be maintained throughout the yearbe maintained throughout the year

A Single Periodised YearA Single Periodised Year

CompetitivePreparation

Specific Preparation

General Preparation

Phases of TrainingPhases of Training Therefore we divide the season into phases… Therefore we divide the season into phases…

this is periodisation!this is periodisation! There are three main periodsThere are three main periods

1.1. Pre-seasonPre-season::-further divide into the general preparatory -further divide into the general preparatory (early) and specific preparatory (late) (early) and specific preparatory (late) subphasessubphases

2.2. In-seasonIn-season::-further divided into pre-competitive and -further divided into pre-competitive and competitive subpahases.competitive subpahases.

3.3. Off-SeasonOff-Season..

Macro and Micro-cyclesMacro and Micro-cycles

Each of these phases and sub-phases Each of these phases and sub-phases can then further be didveded into can then further be didveded into smaller partssmaller parts

Macrocycles – 6 week cycle of Macrocycles – 6 week cycle of trainingtraining

Microcycles – 1 week of the training Microcycles – 1 week of the training scheduleschedule

Pre -SeasonPre -Season

Emphasis on general fitness during Emphasis on general fitness during the first subphase (early)the first subphase (early)

Volume of training is high but Volume of training is high but intensity is low, slowly increasingintensity is low, slowly increasing

Move toward more game related Move toward more game related fitness during the second subphase fitness during the second subphase (late)(late)

Generally lasts from 6 – 16 weeksGenerally lasts from 6 – 16 weeks

In SeasonIn Season

Usually last 3-6 monthsUsually last 3-6 months

Must take into account the demands of Must take into account the demands of the sport and must ensure sufficient the sport and must ensure sufficient time for recovery between competitionstime for recovery between competitions

PEAKING for competition on a weekly PEAKING for competition on a weekly and seasonal basis must also be and seasonal basis must also be consideredconsidered

Endurance TrainingEndurance Training Periodisation of training allows the athlete to gradually Periodisation of training allows the athlete to gradually

build up their training volume and/or intensity, whilst build up their training volume and/or intensity, whilst allowing time for regeneration. allowing time for regeneration.

Gradual increments of loading can occur, whilst reducing Gradual increments of loading can occur, whilst reducing the risk of the risk of excessiveexcessive over-loading and hence injury.  over-loading and hence injury.  Additionally, training of various intensities allows the Additionally, training of various intensities allows the metabolic systems to develop in parallel.  Thereby the metabolic systems to develop in parallel.  Thereby the anaerobic and aerobic metabolic systems can be used to anaerobic and aerobic metabolic systems can be used to drive endurance.  drive endurance. 

The The development of endurance may take months and up to development of endurance may take months and up to years.years.  Strength is required to develop power, as power is   Strength is required to develop power, as power is equal to the product of force times velocity.  Power is equal to the product of force times velocity.  Power is important for speed.  Frequently, endurance athletes train important for speed.  Frequently, endurance athletes train slow and stay slow.slow and stay slow.

     Maximising strength also enables the body to enhance the Maximising strength also enables the body to enhance the

firing of impulses to the muscles by the central nervous firing of impulses to the muscles by the central nervous systemssystems

Example of a periodised 16-Example of a periodised 16-week endurance week endurance

programmeprogramme

Recovery week 2

The Structure of the Macro-The Structure of the Macro-CycleCycle