ELITE PERFORMANCE PERIODISATION: PREVENTING OVER-TRAINING AN

Periodisation is the manipulation of a training programme to bring about optimal (peak) performance at a predefined time point. Periodisation was first introduced in the 1950s following the observation that focusing on a small number of key competitions was far more effective than preparing an athlete for a year-round competition programme. This article provides an overview of the principles and main considerations of producing a periodisation programme.

By Dr Greg Whyte, MSc, PhD Periodisation is based on the principles of multilateral develop- ment, specialisation, variety and long-term planning. The first three focus on the optimisation of physiological performance, whereas long-term planning allows the athlete, coach and support staff to implement strategies to target long-term goals.

There are a number of periodisation models employed in sport ranging from simply alternating hard and easy sessions to highly complex models employing micro, meso and macro-cycles. Further, periodisation employs single through to multi-tapering models that elicit peak performance for a single competition or for multiple annual events.

PRINCIPLES OF TRAINING Whilst the fundamentals of training principles are beyond the scope of the present article they are fundamental to the under- standing of periodisation. In brief, the principles of training are compartmentalised into the following categories: 1. overload 2. progression 3. specificity 4. individuality 5. reversibility 6. recovery.

Overload Overload refers to the intensity, duration and frequency of the training stimulus. Training has to be sufficient in its intensity, duration and frequency for adaptive changes in structural, physi- ological, neural, psychological and endocrine functions to take place. Optimising overload will elicit the desired adaptive

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response while insufficient overload results in limited or no adap- tive response. In contrast, excessive overload can lead to injury or over-training (see later).

Progression In order to maintain adaptation the overload stimulus needs to be progressive (see fig. 2). The rate of progression is important, too slow and limited adaptation and boredom will ensue, too fast and injury and over-training may result.

Specificity In order to optimise the adaptive response, training should reflect the demands of competition in terms of skill, muscle group and energy system ie. specificity. However it is important to avoid over-use injuries and staleness, particularly in young athletes, and therefore cross-training, which reduces specificity, may be a valuable tool in the coach’s armoury.

Recovery and reversibility Recovery is a key element to the design of a training programme, however, it is perhaps the most difficult to optimise or balance when combined with the concepts of progressive overload and reversibility. Reversibility refers to the loss of physiologic adap- tation associated with a reduction or removal of the training stimulus. This concept underpins the structure of a tapering/peaking phase to a periodised model and represents one of the most difficult areas for a coach (1).

In addition to performance, prolonged de-training during rest periods following major competitions, may significantly compro- mise the regaining of performance and as such structured recovery plans are crucial.

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