Training program phases

Question 1

What is Periodisation?

Answer 1

Periodisation involves the division of training program into manageable cycles or phases so that the desired goals can be reached.

Question 2

What is Peaking?

Answer 2

Reaching optimal performance at the right time. peaking involves the monitoring of conditioning, psychological technical and tactical facets of the annual plan.

Question 3

What is Taper?

Answer 3

taper occurs in weeks and days prior to competition. it involves adjusting the workload to ensure physical and mental recovery in preparation for optimal performance. The aim is to reduce fatigue while increasing sharpness.

Question 4

How is tapering achieved?

Answer 4

• decreasing volume - Increasing or maintain intensity - increase recovery

Question 5

what is The annual plan?

Answer 5

Outlines the year in its entirety the ultimate gaol for the competitive year is the main focus sets foundation for the following building blocks.

Question 6

List the 5 training phases in order

Answer 6

1. general preparatory phase
2. specific preparatory phase
3. pre competition phase
4. competition phase
5. transition phase

Question 7

What happends in the General preparatory phase?

Answer 7

• Emphasis on training VOLUME
• Low -medium intensity
• increase foundation
• no competitions
• skill establishment / development
• establishing training habit and commitment.

Question 8

What happends in the Specific preparatory phase?

Question 9

What happends in the pre comeptition phase?

Answer 9

• Objectib=ve is to approach competion form
• training intensity ↑ and volume ↓
• training is demanding and specific
• quality of quantity: ensure adequate recovery
• tactical developement and skill mastery
• gain minor competition experience

Question 10

What happends in the Competion phase?

Answer 10

• racing or match paly
• athletes aim to PEAK during this period
• training is maintenance based (↓ volume; intensity maintained)
• focussed on recovery
• tactical and psychological development rather than firness gains.

Question 11

What happends in the Transition phase?

Answer 11

• occurs between competitive season
• opportunity for body rejuvenation or surgeries
• activites should be far removed from sport
• objective; maintain some form of physical fitness
• goal; avoid complete de training

Question 12

What is a Macrocycle?

Answer 12

• macrocycles are 1 -3 month time period
• planned to achieve a specific objective
• may be of differing lengths
• made up og number of microcycles

Question 13

What is a Microcycles?