Periodization Training

Long Term Training Periodization

Generalized

6–14 yrs

Specialized

15 yrs +

Periodization

of training

6–14 yrs 15 yrs +

Initiation

6–10 yrs

Athletic formation

11–14 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 Coach’s tool

� Planning eliminates the random as well as aimless approach used in training

� Planning must consider - an athlete’s potential� Planning must consider - an athlete’s potential

- rate of development

- the facilities

- equipment

� Planning must be based on - the athlete’s performance (in tests or competition)

- progress in training factors

- competition schedule

Types of Training Plans

1. Training lesson plan (training unit/lesson)

2. Microcycle (1 week)

3. Macrocycle (2 – 6 weeks)

4. 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

PREPARATORY COMPETITIVE TransitionPhases of training

General

preparation

Specific

Preparation

Pre-competitive

Main

competition

TransitionSub-phases

Annual Plan

The annual plan (Matveyev 1965)

The annual plan (Ozolin, Bompa)

Annual Plan

Annual Plan –Periodization of Biomotor Abilities

The Annual Plan

PREPARATION COMPETITIVE Transition

General

preparation

Specific

Preparation

Pre-competitive Main

competition Transition

Anatomical

adaptation

Maximum

strength

Conversion

- Power

- Muscular

Maintenance C Compensation

Phases

Sub-phases

Strength

adaptation strength - Muscular

endurance

- Both

Aerobic

endurance

-Aerobic

endurance

-Specific

endurance

Specific

endurance

Aerobic

endurance

Aerobic

and anaerobic endurance

-Alactic speed

-Anaerobic

endurance

Specific speed

-Alactic

-Lactic

-Speed

endurance

- Specific speed

- Agility

- Reaction time

- Speed endurance

Endurance

Speed

Macrocycle

� Duration from 2 to 6 weeks (microcycles)

� Duration depends on phases of the annual plan

- macrocycle for the preparatory phase (developmental m., - 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

PREPARATORY COMPETITIVE TransitionPhases of training

General

preparation

Specific

Preparation

Pre-competitive

Main

competition

TransitionSub-phases

Macrocycle

Macrocycle

� Examples of the developmental macrocycles

(a) 4 : 1 (b) 3 : 1

� Variations of the shock macrocycle (to break the athlete’s ceiling of adaptation), in which (b) is of much higher demand

Macrocycle

(a) (b)

Microcycle

� Mostly corresponds with a length of one week

� The microcycle is the most important, functional tool of planningplanning

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

Annual Plan - Microcycle

The Annual Plan

PREPARATORY COMPETITIVE TransitionPhases of training

General

preparation

Specific

Preparation

Pre-competitive

Main

competition

TransitionSub-phases

Macrocycle

Microcycle

Construction of MicrocycleKey factors of the construction

1. 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- active rest = min 1x /week

2. Set objectives (dominant training factors)3. Set the training demand (number of lessons, volume, intensity, and

complexity)4. Set level of microcycle’s intensity (number of peaks and less intensive

lessons5. Set training or competition days6. Start a microcycle w/ low- or medium-intensity lessons and progress 7. Before an important competition use only one-peak microcycle (3-5 days

before the competition)

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 lesson3. 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)

� Structure of the Lesson

1. Introduction (group meeting, objective setting, 3 – 5 min, may be skipped in individual sports)

Training Lesson Plan

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

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

Training Lesson Plan

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)

Dynamics of the physiological curve of the training lesson

Training Lesson Plan