Periodization Training

Long Term Training Periodization

Generalized 6–14 yrs

Specialized 15 yrs +

Initiation6–10 yrs

Athletic formation11–14 yrs

Specialization

15-18 yrs

High performance

19 yrs

Prepuberty PubertyPostpuberty

andAdolescence

Maturity

Periodization of training

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 - 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 Transition

General preparation

SpecificPreparation

Pre-competitive

Main competition

Transition

Phases of training

Sub-phases

Annual PlanThe 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

SpecificPreparation

Pre-competitive Main competition Transition

Anatomicaladaptation

Maximum strength

Conversion - Power - Muscular endurance - Both

Maintenance C Compensation

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

Phases

Sub-phases

Strength

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., 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 Transition

General preparation

SpecificPreparation

Pre-competitive

Main competition

Transition

Phases of training

Sub-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 planning

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

Annual Plan - Microcycle

The Annual Plan

PREPARATORY COMPETITIVE Transition

General preparation

SpecificPreparation

Pre-competitive

Main competition

Transition

Phases of training

Sub-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

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 Lessons1. Learning lesson2. Repetition lesson3. Skill perfecting lesson4. Assessment lesson

Forms of Lessons1. 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)

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 development4. 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

Training Lesson Plan