Sports periodization
Encyclopedia
Periodization is an organized approach to training that involves progressive cycling of various aspects of a training program during a specific period of time. It is a way of alternating training to its peak during season. The aim of periodization is to introduce new movements as you progress through the macrocycle to specify your training right up until you start the season.
It should consider the athlete’s potential, his/her performance in tests or competition
, and calendar of competition. It has to be simple, suggestive, and above all flexible as its content can be modified to meet the athletes rate of progress.
refers to an annual plan that works towards peaking for the goal competition of the year. There are three phases in the macrocycle: preparation, competitive, and transition.
The entire preparation phase should be around 2/3 to 3/4 of the macrocycle. The preparation phase is further broken up into general and specific preparation of which general preparation takes over half. An example of general preparation would be building an aerobic base
for an endurance athlete such as running on a treadmill
and learning any rules or regulations that would be required such as proper swimming
stroke as not to be disqualified. An example of specific preparation would be to work on the proper form to be more efficient and to work more on the final format of the sport, which is to move from the treadmill to the pavement.
The competitive phase can be several competitions, but they lead up to the main competition with specific tests. Testing might include any of the following: performance level, new shoes or gear, a new race tactic might be employed, pre-race meals, ways to reduce anxiety
before a race, or the length needed for the taper. When the pre-competitions are of a higher priority there is a definite taper stage while lower priority might simply be integrated in as training. The competitive phase ends with the taper and the competition.
The transition phase is important for psychological
reasons, a year of training means a vacation is in order. A typical weekend warrior
might take three months while a professional athlete might take as little as two weeks.
.
The goal of the planner is to fit the mesocyles into the overall plan timeline-wise to make each mesocycle end on one of the phases and then to determine the workload
and type of work of each cycle based on where in the overall plan the given mesocycle falls. The goal in mind is to make sure the body peaks for the high priority competitions by improving each cycle along the way.
and the principles of training. The objective of training is to reach a high level of performance (peak performance) and an athlete has to develop skills, biomotor abilities and psychological traits in a methodical manner.
and biological regeneration as well as to maintain an acceptable level of general physical preparation. This phase lasts between 3 – 4 weeks (maybe longer) but should not exceed 5 weeks under normal conditions.
History
Created by Harrison 'Cycle' Orr in 1990, describes the phases in periodisationTheory of Planning
Training should be organized and planned in advance of a competition or performance.It should consider the athlete’s potential, his/her performance in tests or competition
Competition
Competition is a contest between individuals, groups, animals, etc. for territory, a niche, or a location of resources. It arises whenever two and only two strive for a goal which cannot be shared. Competition occurs naturally between living organisms which co-exist in the same environment. For...
, and calendar of competition. It has to be simple, suggestive, and above all flexible as its content can be modified to meet the athletes rate of progress.
The Macrocycle
A macrocycleMacrocycle
A macrocycle is, as defined by IUPAC, "a cyclic macromolecule or a macromolecular cyclic portion of a molecule." In the chemical literature, organic chemists may consider any molecule containing a ring of nine or more atoms to be a macrocycle...
refers to an annual plan that works towards peaking for the goal competition of the year. There are three phases in the macrocycle: preparation, competitive, and transition.
The entire preparation phase should be around 2/3 to 3/4 of the macrocycle. The preparation phase is further broken up into general and specific preparation of which general preparation takes over half. An example of general preparation would be building an aerobic base
Aerobic exercise
Aerobic exercise is physical exercise of relatively low intensity that depends primarily on the aerobic energy-generating process. Aerobic literally means "living in air", and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism...
for an endurance athlete such as running on a treadmill
Treadmill
A treadmill is an exercise machine for running or walking while staying in one place. The word treadmill traditionally refers to a type of mill which was operated by a person or animal treading steps of a wheel to grind grain...
and learning any rules or regulations that would be required such as proper swimming
Swimming (sport)
Swimming is a sport governed by the Fédération Internationale de Natation .-History: Competitive swimming in Europe began around 1800 BCE, mostly in the form of the freestyle. In 1873 Steve Bowyer introduced the trudgen to Western swimming competitions, after copying the front crawl used by Native...
stroke as not to be disqualified. An example of specific preparation would be to work on the proper form to be more efficient and to work more on the final format of the sport, which is to move from the treadmill to the pavement.
The competitive phase can be several competitions, but they lead up to the main competition with specific tests. Testing might include any of the following: performance level, new shoes or gear, a new race tactic might be employed, pre-race meals, ways to reduce anxiety
Anxiety
Anxiety is a psychological and physiological state characterized by somatic, emotional, cognitive, and behavioral components. The root meaning of the word anxiety is 'to vex or trouble'; in either presence or absence of psychological stress, anxiety can create feelings of fear, worry, uneasiness,...
before a race, or the length needed for the taper. When the pre-competitions are of a higher priority there is a definite taper stage while lower priority might simply be integrated in as training. The competitive phase ends with the taper and the competition.
The transition phase is important for psychological
Psychology
Psychology is the study of the mind and behavior. Its immediate goal is to understand individuals and groups by both establishing general principles and researching specific cases. For many, the ultimate goal of psychology is to benefit society...
reasons, a year of training means a vacation is in order. A typical weekend warrior
Weekend warrior
Weekend warrior may refer to:In music:*Weekend Warrior , an album by Biz Markie*Weekend Warriors , an album by Ted Nugent*"Weekend Warrior", an album by 80kidz...
might take three months while a professional athlete might take as little as two weeks.
The Mesocycle
A mesocycle represents a phase of training with a duration of between 2 – 6 weeks or microcycles, but this can depend on the sporting discipline. During the preparatory phase, a mesocycle commonly consists of 4 – 6 micro-cycles, while during the competitive phase it will usually consist of 2 – 4 micro-cycles depending on the competition’s calendarCalendar
A calendar is a system of organizing days for social, religious, commercial, or administrative purposes. This is done by giving names to periods of time, typically days, weeks, months, and years. The name given to each day is known as a date. Periods in a calendar are usually, though not...
.
The goal of the planner is to fit the mesocyles into the overall plan timeline-wise to make each mesocycle end on one of the phases and then to determine the workload
Workload
-An amount of labor:While a precise definition of a workload is elusive, a commonly accepted definition is the hypothetical relationship between a group or individual human operator and task demands....
and type of work of each cycle based on where in the overall plan the given mesocycle falls. The goal in mind is to make sure the body peaks for the high priority competitions by improving each cycle along the way.
The Microcycle
A microcycle is typically a week because of the difficulty in developing a training plan that does not align itself with the weekly calendar. Each microcycle is planned based on where it is in the overall macrocycle.The Annual Plan
The annual plan is important in that it directs and guides athletic training over a year. It is based on the concept of periodizationPeriodization
Periodization is the attempt to categorize or divide time into named blocks. The result is a descriptive abstraction that provides a useful handle on periods of time with relatively stable characteristics...
and the principles of training. The objective of training is to reach a high level of performance (peak performance) and an athlete has to develop skills, biomotor abilities and psychological traits in a methodical manner.
Preparatory Phase
This phase consists of the general preparation and specific preparation. Usually the general preparation is the longer of the two phases.Competitive Phase
This phase may contain a few main competitions each containing a pre-competitive and a main competition. Within the main competition, an uploading phase and a special preparatory phase may be included.Transition Phase
This phase is used to facilitate psychological rest, relaxationRelaxation
Relaxation stands quite generally for a release of tension, a return to equilibrium.In the sciences, the term is used in the following ways:*Relaxation , and more in particular:...
and biological regeneration as well as to maintain an acceptable level of general physical preparation. This phase lasts between 3 – 4 weeks (maybe longer) but should not exceed 5 weeks under normal conditions.