PERIODISATION

ND MAXIMISING PERFORMANCE

Individuality When designing a training programme it is important to recognise that factors specific to the individual eg. genetics, may also have an affect on the response to training (2).

PERIODISATION Training results in a set response which is characterised by a training stimulus. This leads to an alteration in homeostasis that manifests itself as fatigue. Then following a period of recovery, adaptation takes place. This process is termed the supercompen- sation cycle (see Figure 1). To elicit a continued supercompensa- tion, the training programme must be specific, individualised and progressive in its overload, incorporating an optimal amount of recovery. These concepts need to be pulled together to bring about a taper/peak at precisely the right time. The complexities of this task are drawn together in the process of periodisation.

Periodisation is first divided into a number of key phases: ■ preparation ■ competition ■ transition.

These phases are further characterised by training cycles of vary- ing durations and objectives termed: ■ macro-cycles ■ meso-cycles ■ micro-cycles.

KEY PHASES Preparation phase The preparation phase is the longest phase of the annual cycle. Commonly this phase may be sub-divided into a number of training periods lasting 4-10 weeks. These periods of training tend to progress from general to highly specific training with the primary aim of prepar- ing the athlete for the transition phase. It is common and desirable for coaches and sports scientists to monitor progress through estab- lished laboratory or field-testing during the preparation phase.

www.sportex.net Adaptation

Training load

Reversibility Fatigue Recovery Figure 1: The super-compensation model

Competition phase The competition phase is structured around the competition cal- endar and may be simple or complex in nature. This period is the most delicate period of the training cycle and requires very close collaboration between athlete, coach and support staff to ensure optimal performance and avoid injury and illness. This phase usu- ally lasts 3-4 months, however it may be longer, and can involve single- or multi-taper/peak models.

Transition phase The transition phase is a regeneration phase at the end of the annual cycle lasting 3-6 weeks and is characterised by a decrease in training loads. Care is required in this phase to avoid excessive de-training and loss of conditioning.

TRAINING CYCLES Macro-cycles commonly last between 2-3 months and a year, how- ever they can be used to plan for longer periods eg. an Olympic cycle (4 years). The macro-cycles are sub-divided into smaller blocks called meso-cycles, lasting 4-10 weeks. Micro-cycles repre- sent the shortest period of planning usually lasting 1 week (week- ly training programme). Each micro-cycle is constructed according to the objective of the training and can be repeated more than once in a period for the required training elements to be improved and performance to be enhanced. It is crucial to monitor training

21