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Periodisation. The ‘Wave’ of Programme Design. Periodisation. Successful athletes don’t train the same way all year round. They plan ahead and periodise their training in a logical and sensible progression.
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Periodisation The ‘Wave’ of Programme Design
Periodisation Successful athletes don’t train the same way all year round. They plan ahead and periodise their training in a logical and sensible progression. Periodisation = dividing the training programme / year into a number of training phases that vary in purpose depending on training objectives / goals. Periodisation enables athletes to establish base foundations and facilitates peak performance when required. Periodisation also minimises the risk of injury that accompanies anaerobic, speed and power training and allows for adequate recovery.
Periodisation should take into account...... • Individual goals • Needs analysis (skill, energy systems, muscle groups, components of fitness, and action etc) • Competition dates • Technical skills • Tactical aspects • Psychological demands • Nutrition needs • Testing
Periodisation Phases It is not possible to periodise all sports in exactly the same way. The length of each phase depends on the individual sport and overall time available. You have only got 10 weeks to train for the Duathlon! Macrocycle - Overall training year – made up of a number of different mesocycles Mesocycle - Period of training, usually 4 – 12 weeks, made up of 4 – 12 microcycles Microcycle - Number of training days that form a recurrent unit – usually 5 – 10 days • Each Meso / Microcyle has specific objectives
Phases General Preparation - 12 – 24 weeks - Develop sound base of fitness components - Develop aerobic base for anaerobic training Specific Preparation - 6 – 12 weeks - Progressive development of fitness components (anaerobic more of a focus) that are more specific to the sport - Basic skill development Pre-competition - Varies – part of specific preparation - Consolidation of fitness levels - Development of skills / tactics Competition Period / Season - Readiness for competition (Unloading / Peaking) - Skills and tactics - Maintain fitness levels Transition - 4 weeks - Maintenance, active rest, rehabilitate injuries, address specific weaknesses Intensity and volume vary in each phase and you need to demonstrate your understanding of progressive overload in these phases.
THE PERIODISATION WAVE • Wave 1 – Aerobic • Athletes first build up their volume (total quantity of training) to develop large aerobic capacity (a big ‘wave’ of kilometres), while intensity of (speed) remains fairly modest. This develops aerobic base at the expense of speed. • Wave 2 – Speed • The kilometre wave then gradually weakens, replaced by a steadily increasing wave of intensity (distance is reduced but intensity of workouts increases e.g. Increasing the average kilometre speed. • Wave 3 – Competition • The athlete is ready for major competitions once the intensity wave has peaked. • Wave 4 – Recovery • After the competitive season is over, the individual rests for awhile before catching another kilometre wave and beginning a new bout of training leading up to the next competitive event.
