Download - 6 the Periodization Training
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