Slalom skier

Periodized programme

Why use periodisation?

• Periodisation involves splitting training into organised divisions, which allow the athlete to reach their peak at a certain time, whether it be for the olympics or a competition.

Off season-micro cycle

• Interval session-1hr varying between 50-80% maximum heart rate

• Leg weights

• Core and back

• Balance

• Improve weaker movements

Pre-season Plyometrics and weight training

• Rock hopping-stop on rocks

• Leg weights

• Core and back

• Box and hurdle jumps

• Side to side jumps over small hurdles

• Flat floor ladder routines

In-season

• 800m sprint

• Core work

• Lower back and leg weights

• Side to side hops

• Hurdle jumps-increasing height

Aims

• In-season we want to try and maintain a high level of performance

• Off-season we focus on building from a few weeks to gain different types of fitness

• Pre-season we improve the types of movements and strength that will be used in races

Principles of training

• Moderation• Reversibility• Specific• Varied• Overload• Progressive• Periodisation• TESTING• Warm up• Cool down

Off season

• 30 min interval session(50-80% max HR)

or

• Leg press-70% 1 rep max(3*12)

• Calf raises-70% 1 rep max(3*12)

• Medicine ball twists- 10kg (3*20)

• Seated row-70% 1 rep max (3*12)

Pre season

• 3*20 box jumps

• 3*20 side to side jumps

• 3*12 bent over rows (70% 1 rep max)

• 3*12 leg press (70% 1rep max)

• 3*5 floor ladder routines (increasing height)

In season

• 800 m sprint

• Side to side hops (3*20)

• Hurdle jumps-increasing height(3*8 sets)

Physiological adaptations

• Increased muscle hypertrophy and size

• Increased ligament strength

• Increased capillary density

• Fuel stores

• Enzymes

• Lactic acid threshold

• Increased Cardiac Output/Stroke volume

• Efficiency of energy systems

BAHL

• Atherosclerosis

• CHD

• Obesity

• Diabetes

• Osteoarthritis

• Osteoporosis

Benefits

• Moderation- prevents overtraining, and allows for adequate recovery time, whilst preventing reversibility.

• Specificity-The programme is designed for specific types of skill and fitness and performer.

• Variance- different activities maintain motivation and prevent overtraining of a muscle group.

Benefits

• Progression-will be tested before, during and after the programme to ensure targets are met or increase/decrease intensity.

• Not included in the example but warm up/cool down are necessary to prevent injury, increase performance and increase recovery time.

Ergogenic aids

• Creatine

• Human growth Hormone

• Gene doping

• EPO

• Cooling aids

• Sports drinks