purpose of periodisation
to maximise training gains and improve performance. The training year (season) is broken done into different phases to make it more managable
Micro and Macro cycles
Microcycle: usually 1 week (3-10days)
Macrocycle: usually 1 month (3-5/6 wk)
I macrocycle is made up of 3-5 microcycles
preparation phase
objective to develop sound fitness base on which more intense and speclised training for comp can be built
Prepartion phase: general
- improve aerobic base
- increase volume, decrease intensity
- resistance training as it focuses on muscular endurance
preparation phase: specfic
- training starts to replicate comp demands and energy systems
- incorporate and enhance skills and technique
- training volume decrease, intensity increases
comp phase
develop athletes specific fitness and readiness for comp to maximal levels
comp phase: pre comp
- training sessions consist of match specific intensities, durations, skills and tatics
comp phase: comp
- fitness maintained
- training wave
transition phase
- training volume and intenisty significantly decreases to allow for full physical and psychological recovery
- aerobic fitness should be maintained to prevent detraining
peaking
a temporary training state which allows the athlete to perform at optimal levels
characteristics of peaking
physical: injury free, improved rate recovery, responds automatically to demands
psychological: increased self confidence, mentally relaxed, ignores irrelevant cues
tapering
a taper is the reduction in training load to eliminate residual fatigue, decrease psychological stress and maxmise energy stores in bid to optimise performance
- decrease volume and maintain/increase intensity
maintenance
involves sustaining chronic adaptations obtained. ensures there is no progressive overload applied but there is sufficient training to ensure no adaptations are lost
overtraining
occurs when athlete has been repeatedly stressed by training to the point where rest periods between sessions are not adequate recovery. as result training no longer leads to performance improvement
symptoms over-training
physiological:
general soreness, weight loss, loss appetite, increase injury
behavioural:
decreased efforts, performance drops, gives up
psychological:
decreased self esteem, insomnia, easily irritated, depression
causes over training
- workload to high
- insuffient recovery from injury
- insufficent recovery methods
- lack variety
preventing over training
- well planned program with rest
- educate players and coaches of symptoms
- variety
- individualise training programs
injured athletes
- what are the modifications to training program that needed to be made to ensure athlete prevents any further injury
- athletes minimise the amount of detraining that occurs
what is recovery
recovery returns an athlete to a state of readiness (psychologically and physiologically). allows athlete to train sooner with better quality training compared to if no recovery practices are implemented
