PERIODIZATION  OF  SPORTS  TRAINING  

PERIODIZATION  -­‐    spli'ng  a  larger  cycle  into  smaller  ones                        -­‐    method  for  determining  the  typical  cycle  for  sports                                training  

Division  of  a  sports  training  cycle  

The  larger  cycle  contains   several   Smaller  cycles  

Sports  career   Several  Olympic  cycles  

Olympic  cycle   4  annual  cycles  

Annual  cycle-­‐macrocycle  3  mesocycles  -­‐ periods  (preparatory,  compe>>ve  and  final)  

Mesocycle-­‐period   2-­‐5  mesocycles  -­‐ phase  Mesocycle-­‐phase   3-­‐8  microcycles  

Microcycle   3-­‐14  training  days  

Training  day   1-­‐4  individual  trainings  

Individual  training   4  parts  (introductory,  preparatory,  main  and  final)  

Part  of  individual  training   Sports  and  training  operators  

Types  of  training  planning  and  programming  

Long-­‐term  planning  and  programming  of  training              Sports  career              Double  Olympic  cycle  

Mid-­‐term  planning  and  programming  of  training              Olympic  cycle              Two-­‐year  cycle  

Short-­‐term  planning  and  programming  of  training              Annual  macro  cycle              Semi-­‐annual  macro  cycle  

Current  planning  and  programming  of  training                Mesocycle  –  period                Mesocycle  –  phase  

OperaIonal  planning  and  programming  training                Micro  cycle                Training  day                Individual  training  

Basic  structure  and  parameters  of  the  annual  training  cycle  

Preparatory  period  

 XI.  –  ½  IV.  22  weeks  

548    

hours  of  training  and  compe>>on  

XI                    XII                      ½  I                                          ½  I          II          III                    ½  IV  

Stage  of  mul>-­‐faceted  –  basic  prepara>ons  

 10  weeks    X  26  hours=  

260  hours  

Stage  of  specially-­‐situa>onal  prepara>on  

 12  weeks  x    24  hours  =    

280  hours  

Compe>>on  period  

 (1/2  IV.  –  IX.)  24  weeks    

         ½    IV                              V                                              VI            VII            VIII                IX  

456    

hours  of  training  and  compe>>on  

Precompe>>ve  stage    (opening  –  preparatory  

compe>>on)    

6  weeks    X    22  hours  =  132  hours  

 Compe>>on  stage    

(official  compe>>on)    

18  weeks    X      18  hours  =  324  hours  

 

Basic  structure  and  parameters  of  the  annual  training  cycle  

Transi>onal  period  

 (IX.  –  X.)  6  weeks  

48      

hours  

End  of  IX                              X                                                          End  of  X  

Final  stage    

4  weeks  =    40  hours  

Ac>ve  break    

2  weeks  x    4  hours  =  8  hours  

Mesocycle:  3  periods  

1052    

of  training  and  compe>>on  

Mesocycle  :  6  stages  

Microcycle:  52  weeks  

 

Transi>onal  period  

 (IX.  –  X.)  6  weeks  

48      

hours  

End  of  IX                              X                                                          End  of  X  

Final  stage    

4  weeks  =    40  hours  

Ac>ve  break    

2  weeks  x    4  hours  =  8  hours  

1052    

of  training  and  compe>>on  

Microcycle:  52  weeks  

 

Mesocycle  :  6  stages  

Transi>onal  period  

 (IX.  –  X.)  6  weeks  

48      

hours  

End  of  IX                              X                                                          End  of  X  

Final  stage    

4  weeks  =    40  hours  

Ac>ve  break    

2  weeks  x    4  hours  =  8  hours  

1052    

of  training  and  compe>>on  

Microcycle:  52  weeks  

 

Proposal  of  the  periodiza>on  of  the  annual  cycle  of  prepara>on  by  FISA  

Annual  periods:  Month  I   Month  II  and  III   Month  IV  and  V   Month  VI  and  VII   Month  VII  and  

IX  Month  X  –  XII  

September   October  November  

December  January  

February  March  

April  May  

June–  August  

Training  periods:  Transi>on  period  

Early  preparatory  

period  

Preparatory  period  

Pre-­‐compe>>on  period  

Early  compe>>on  

period  

Compe>>on  period  

Training  objecIves:  Ac>ve  break   Power    

General  endurance  

Maximum  power    General  

endurance  

Basic    specific    

endurance    Rowing  technique    

 

Specific  endurance  Rowing  

technique  

Compe>>on  training  

(prepara>on)  

Fitness  training  Fitness  training  

(physical  preparation  of  athletes)      

 Cardio-­‐respiratory  training  Development  of  functional  skills  

 

 

Neuro-­‐muscular  training  Development  of  motor  skills    

 

 

Aerobic  training            A  

Anaerobic    trainning          G+P    

Mixed  aerobic-­‐anaerobic  training  

Endurance  training  

Power  training    

Speed  training  

Flexibility  training  

Repetitive  strength  training  

Explosive    strength    training  

Speed  endurance  training  

Speed    power    training  

   Fitness   training   is   a   set   of   programs   and   procedures   for   the   development   and  maintenance   of  

functional   and   motor   abilities   and   morphological   characteristics   that   are   consistent   with   the  characteristics  of  athlets,  sports  features,  and  the  conditions  in  which  it  is  implemented.  

Types  of  fitness  traning  

General  or  mul>-­‐faceted  fitness  prepara>on    •  The  process  of  harmonious  and  mulI-­‐faceted  development  of  func>onal  

and  motor  abili>es  is  understood.  

It  focuses  on:  •  Improving  fitness  preparedness  of  all  topological  regions  of  the  body    •  Improving  the  efficiency  of  all  organs  and  organ  systems    •  Improving  of  funcIonal  and  motor  abiliIes    •  Fixing  weak  "links"  in  the  locomotor  system  

Main  (basic)  fitness  prepara>on  

 •  Weight-­‐bearing  exercises  and  methods  for  an  overall  

development  of  dominant  motor  skills  are  deployed,  i.e.  those  on  which  mostly  the  result  in  a  sports  field  depends  .  

•  Most  are  related  to  the  development  of  the  most  important  dimensions.  

•  The  main  (basic)  fitness  is  the  func>onal  basis  for  later  success  in  developing  specific  fitness  levels.  

Specific  fitness  prepara>on  

•  Provides  energy  and  neuromuscular  adapta>on  to  the  specific  requirements  of  the  sport  using  complex  exercises  that  are  similar  to  the  structures  of  moIon.  

•  In  a  way,  it  integrates  fitness  dominant  skills  relevant  to  the  technique  of  the  sports  field.  

•  The  more  the  athlete  is  trained,  the  more  specific  exercises  are  used.  

 

Situa>onal  fitness  prepara>on  

 •  Integrates  fitness  and  tacIcal  training.  

•  It  manifests  itself  in  the  changing  situa>ons  in  the  race,  which  arise  from  rela>ons  of  coopera>on  and  confronta>on  on  the  track  with  enhanced  dynamism  or  prolonged  duraIon  of  acIvity  or  with  increased  external  load.  

•  The  situa>onal  fitness  exercises  loads  are  oden  higher  than  the  compe>>on.  

•  The  motor  and  energy  s>muli  are  more  demanding  than  in  compe>>ve  condi>ons,  i.e.  it  comes  to  a  an  overlapping  of  load.  

Proposi>ons  of  the  representa>on  of  certain  types  of  fitness  programs  in  certain  periods  and  phases  of  the  annual  cycle  

Periods   Preparatory    period  

Preparatory    period    

Preparatory    period    

Preparatory    period    

CompeIIon  period  

Stage   Stage  of    mul>-­‐faceted  prepara>on  

Stage  of  basic  prepara>on    

Stage  of  specific  prepara>on    

Stage  of  situa>onal  prepara>on    

Preven>ve  fitness  programs  

 40%  

 25%  

 20%  

 10%  

 20%  

Development  fitness  programs  

 50%  

 60%  

 50%  

 45  

 25%  

Maintaining    fitness  programs  

 5%  

 10%  

 20%  

 35  

 40%  

Regenera>on    fitness  programs  

 5%  

 5%  

 10%  

 10  

 15%  

Dynamics  of  the  extensiveness  load  during  the  prepara>on  period  

 

Training  hours  

4,5  

4  

3,5  

3  

2,5  

2   Ac>ve   period   Basic  

1,5   break   compe>>on  

1   A   B   C   D   season  

0,5  

A : Stage of multi-faceted preparation B : Stage of basic preparation C : Stage of specific preparation D : Pre-competition stage

Guidelines  for  the  development  of  training  programs  in  general  preparaIon  phase  

•  General  work:  Improvement  of  physical  and  mental  factors.    •  Less  involvement  of  situaIonal  elements  of  rowing.    

•  High  extensity  -­‐  lower  intensity  (60  -­‐  80%)  a  large  number  of  repeIIons  in  all  tasks,  longer  duraIon  and  higher  frequency  of  sImuli  in  the  training.    

 •  Long-­‐distance  running,  cycling,  cross  country  running,  swimming,  

rollerblading,  etc.  for  cardiovascular  efficiency.    •  General  physical  preparaIon.  Fitness  programs.  

•  Depending  on  the  situaIon,  the  share  of  technical  -­‐  tacIcal  preparaIons  can  increase.  

 •  CorrecIon  of  errors  and  stabilizaIon  of  motor  skills.    

Guidelines  for  the  development  of  training  programs  in  basic  preparaIon  phase  

•  Specific  work  on  all  the  factors  that  are  important  for  rowing.  Moderate  parIcipaIon  in  the  compeIIon  and  situaIonal  training.  Work  models  for  all  athletes.  Development  programs  should  take  into  account  the  individual  characterisIcs  of  rowers.  

 •  A  large  volume  of  work  in  the  range  of  80-­‐100%  of  the  maximum  middle-­‐

range  reps.  Pay  a_enIon  to  overtraining.    •  Specifically  affect  the  development  of  the  dominant  fitness  

characterisIcs  in  rowing.  Work  on  the  weaknesses  of  preparedness.    •  Basic  fitness  preparaIon.  Short-­‐distance  running,  ergometer,  speed  

strength  and  agility,  reacIon  speed.  Work  on  exercise  equipment  for  strength.  PrevenIon  of  injuries.  

 Guidelines  for  the  development  of  

training  programs  in  situaIonal  phase    

•  Very  specific  work  on  the  factors  that  influence  the  race,  results  and  success.  A  lot  of  Ime  is  devoted  to  rowing.  The  largest  part  of  the  training  volume  is  occupied  by  rowing  training  and  compeIIon.  SituaIonal  training.  

 •  Less  extensity  -­‐  higher  intensity,  smaller  number  of  repeIIons;  

abolish  auxiliary  exercises.  The  frequency  of  trainings  in  the  microcycle  can  be  reduced.  

 •  Volume  (total  load)  is  at  a  maximum  of  75  -­‐  90%.  Perform  

technical  -­‐  tacIcal  training  at  maximum  intensity.      •  Regularly  scheduled  training  and  rest.  PrevenIon  of  injuries.  

Ordinary  microcycle    

1   2   3   4   5   6   7   1   2   3   4   5   6   7  

They are characterized by a classical distribution of training a larger or smaller loads. Trainings of middle and submaximal load dominate. It is mainly focused

on maintaining the fitness

Peak  microcycle    

1   2   3   4   5   6   7   1   2   3   4   5   6   7  

It is characterized by a large number of training days and individual workouts with big and maximum loads. Such training covers more than 50%.

 Regenera>on  microcycle    It  contains  a  larger  number  of  training  

days  and  individual  workouts  with  ligle  or  moderate  loads.  

1   2   3   4   5   6   7   1   2   3   4   5   6   7  

 Recrea>onal  microcycle  It  contains  a  small  number  of  training  days  and  individual  workouts  with  

supplementary  sports.  

A0    training  

•  It helps in speeding up the process of recovery after intensive training.

•  Active break often is better than passive recreation.

•  It helps as an active break from intensive sections.

•  Good as introductory and return training after illness or injury.

•  Due to the low intensity is good for working on technique

A1    training  •  The most dominant training in rowing.

•  Aerobic extensive training.

•  It is used for the development of basic aerobic endurance.

•  Enhances the capillarization.

•  Duration of load approx. 90 min.

•  Without breaks.

•  Due to the low intensity used to work on technique.

A2  training  •  Aerobic intensive training.

•  Development of intense aerobic endurance.

•  Increase of the muscle capillarization.

•  Increase of the capacity to store muscle glycogen.

•  Increase in the number and strength of slow muscle fibers.

•  Increase of the ventilation lung capacity.

•  Duration of load approx. 50 - 60 minutes.

Ap    trainings  

•  Increase in levels of the anaerobic threshold.

•  Increase in reserve glycogen stores. •  Increase in blood volume as a result of higher volumes of

plasma and hemoglobin. •  Improving the speed of the neuromuscular response and

recovery speed. •  Duration of load approx. 30 – 40 min.

VO2max  •  Improvement (increase) of maximal oxygen intake.

•  Strengthening the heart muscle (as pump).

•  Cardiac hypertrophy (increase in heart cavity).

•  Increase in levels of substances in the blood that maintain the pH balance (buffers).

•  Improvement of the cardiovascular function at high intensities.

•  Improvement of the function of neuro-muscular circuits (muscle innervation with more intensive loads).

AnL  training  (tolerance)  

•  Training of lactate tolerance.

•  Increase in concentrations of lactate by highly intensive short loads (approx. 500 m).

•  Abbreviated break to avoid lactate metabolism (approx. 1,5 load duration).

•  Start next load under elevated lactate levels, i.e. start next interval with a higher concentration of lactate than it was in the previous load.

An  L    training  (creaIon  and  decomposiIon  of  lactate)  

•  Development of lactate tolerance and anaerobic capacity.

• Make two or three loads (up to 500 m) with a small break to achieve a high concentration of lactate in the blood. Afterwards, take a longer break (10 - 15 min) to lactate by the end of decomposition and to achieve complete recovery.

•  This is all repeated 1 - 2 times.

AnAl    training  

•  Anaerobic alactate training. •  Increase in the efficiency of the ATP - CP system. •  Thus, the resulting energy has no significant share in the

race, and the representation of the training that develops this energy component is minimal.

• Mainly working on speed.

•  Total duration 2 - 3 min.