Periodization Training

Long Term Training Periodization

Periodization of training

Generalized 614 yrs

Specialized 15 yrs +

Initiation 610 yrs

Athletic formation 1114 yrs

Specialization 15-18 yrs

High performance 19 yrs

Prepuberty

Puberty

Postpuberty and Adolescence

Maturity

Workout Planning
Plan is methodical and scientific procedure Plan is Coachs tool Planning eliminates the random as well as aimless approach used in training Planning must consider - an athletes potential - rate of development - the facilities - equipment Planning must be based on - the athletes performance (in tests or competition) - progress in training factors - competition schedule

Types of Training Plans

1. 2. 3. 4. Training lesson plan (training unit/lesson) Microcycle (1 week) Macrocycle (2 6 weeks) Annual plan (Monocycle)

Annual Plan
AP guides athletic training over a year An athlete must train continually for 11 months, then reduce the amount of work during the last month (physiological, psychological, and CNS rest and regeneration) AP heads to the main competition of the year a peak In a good AP the development of skills, biomotor abilities, and psychological traits follow logically and sequentially The coach must do the planning, especially for inexperienced athletes.

Annual Plan
The Annual Plan

Phases of training

PREPARATORY

COMPETITIVE

Transition

Subphases

General preparation

Specific Preparation

Precompetitive

Main competition

Transition

Annual Plan
The annual plan (Matveyev 1965)

Annual Plan
The annual plan (Ozolin, Bompa)

Annual Plan Periodization of Biomotor Abilities

The Annual Plan Phases Subphases PREPARATION General preparation Specific Preparation COMPETITIVE Pre-competitive Main competition Transition

Transition

Strength

Anatomical adaptation

Maximum strength

Conversion - Power - Muscular endurance - Both

Maintenance

Compensation

Endurance

Aerobic endurance

-Aerobic endurance -Specific endurance Specific speed -Alactic -Lactic -Speed endurance -

Specific endurance

Aerobic endurance

Speed

Aerobic and anaerobic endurance

-Alactic speed -Anaerobic endurance

Specific speed Agility Reaction time Speed endurance

Macrocycle
Duration from 2 to 6 weeks (microcycles)

Duration depends on phases of the annual plan - macrocycle for the preparatory phase (developmental m., shock m.) - ratio of load : rest can be 4 : 1 or 3 : 1 - macrocycle for competitive phase - ratio can vary from 4:1, 3:1, 2:1, 1:1, 2:2 - vary from one-peak ma. to two-peak ma.

Annual Plan Macrocycles

The Annual Plan

Phases of training

PREPARATORY

COMPETITIVE

Transition

Subphases

General preparation

Specific Preparation

Precompetitive

Main competition

Transition

Macrocycle

Macrocycle
Examples of the developmental macrocycles

(a) 4 : 1

(b) 3 : 1

Macrocycle
Variations of the shock macrocycle (to break the athletes ceiling of adaptation), in which (b) is of much higher demand

(a)

(b)

Microcycle
Mostly corresponds with a length of one week

The microcycle is the most important, functional tool of planning

inexperienced and undereducated coaches are mostly unable to plan beyond the microcycle scope

Annual Plan - Microcycle

The Annual Plan Phases of training

PREPARATORY

COMPETITIVE

Transition

Subphases

General preparation

Specific Preparation

Precompetitive

Main competition

Transition

Macrocycle

Microcycle

Construction of Microcycle
1. Key factors of the construction Repetition - general endurance, flexibility, or strength development = every 2nd day - specific endurance = 3x /week - maintaining strength = 2x /week - max intensity = max 2x /week - active rest = min 1x /week Set objectives (dominant training factors) Set the training demand (number of lessons, volume, intensity, and complexity) Set level of microcycles intensity (number of peaks and less intensive lessons Set training or competition days Start a microcycle w/ low- or medium-intensity lessons and progress Before an important competition use only one-peak microcycle (3-5 days before the competition)

2. 3. 4. 5. 6. 7.

Samples of the Microcycle

One-peak Microcycle

Samples of the Microcycle

(a) Two-peaks microcycle

(b) Two-peaks microcycle

Samples of the Microcycle

(c) Two-peaks microcycle with higher demand

(d) Two-peaks competition microcycle

Samples of the Microcycle

(e) Two-peaks model training microcycle

(f) Three-peaks microcycle

Training Lesson Plan

The training lesson is the main organizing tool used Type of Lessons 1. Learning lesson 2. Repetition lesson 3. Skill perfecting lesson 4. Assessment lesson Forms of Lessons 1. Group lessons (both individual and team sports) 2. Individual lessons 3. Mixed lessons (concludes partly from group and individual lessons) 4. Free Training lesson (advanced athletes)

Training Lesson Plan

Structure of the Lesson 1. Introduction (group meeting, objective setting, 3 5 min, may be skipped in individual sports) 2. Preparation Warm-up (20 30 min) - raises body temperature - stimulates CNS - reduces the time of motor reaction, and improves motor performance - improves coordination - helps prevent injury

Training Lesson Plan

3. Main Body of the Lesson (meet objectives of the training, 75 min) Structure of the main body: 1. Learning, perfecting technical or tactical elements (nerve cell is rested) 2. Speed and coordination development (low fatigue yet) 3. Strength development 4. Endurance development 4. Conclusion (Cool-down, 10 min) - Cool-down enhances recovery rate and decreases LA level - Reduces potential negative physiological and psychological effects of the lesson (dissatisfaction)

Training Lesson Plan

Dynamics of the physiological curve of the training lesson