TRAINING PROGRAMS - 1
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What is Periodisation
The planning, well in advance, of training variables to achieve optimal performance at the most crucial times OR the design of a training program that involves specific training phases based upon increasing and decreasing (varying) volume or frequency or intensity
If Periodisation is done well what happens list at least 4 advantages
-Help to avoid staleness, overtraining and burnout -Promote higher levels of enthusiasm in the player group. -Ensures proper application of the principle of progressive overload in the players’ physical conditioning. -Minimises likelihood of injuries -Improves the psychological, physiological, technical and tactical levels of the players. -Plans for the athlete to ‘peak’ at the right time -Plans for rest/recovery periods
The purpose of a training plan/annual plan is to ensure optimal performance occurs at the right time how does this occur
-Applying training principles over the year -Applying a taper prior to competition -Monitoring of fatigue and recovery to prevent overtraining
The training and annual plan is how long
• Across the whole year
Name all the 3 annual training programme
• Macrocycle • Mesocycle • Microcycle
A Macrocycle represents how long
• A whole year
A Mesocycle is what
• several mesocycles make a macrocycle
A Microcycle is what
• Several microcycle make up an mesocycle
How long is a Macrocycles
Typically 3 months or like a whole season or competition length
How long is a Mesocycle
• Between 4-12 weeks
How long is a Microcycle
• Between 3-10 days
in terms of Preparation phase (pre-season) it is divided into what subsets
Divided into 1.General preparation 2. Specific preparation
What is the objective of the General preparation phase
Training is designed to build a suitable aerobic base and skill level leading into the competition.
What type of training and what type of intensity should be used in general preparation phase
-Continuous, interval & fartlek training -Flexibility training -Basic skill work
What is the objective of the Specific preparation phase
Develop game-specific fitness, skills and strategies Training may need to be personalised depending on players / positional needs
In Specific preparation phase there must be a what type of training intensity and volume
• Reduced training volume and increased intensity occurs during macrocycle
What type of training should occur in Specific preparation phase
-High-intensity interval training -Weight training -Plyometrics training (up to 2 x per week) -Flexibility/agility training.
List the 2 phases of Competition phase (in-season)
• Pre-Comp • Comp phase
What is the objective for Pre competition phase
• To reach peak match preparation and condition
List at least 4 ways pre comp works
-Focus on training moves to match specific intensities, durations & tactics. -Application of the principle of specificity is crucial -Continue to develop appropriate mental skills -Intensity of training increases -The volume of training decreases -Recovery between sessions is essential Play trial games
What is the Competition phase objective
Fitness is maintained - dependent on individual situations (injury and illness, position, number of games played, game time played).
In the transition phase (off-season) list at least 4 Training principles & methods
-Monitor nutrition to ensure a return to active participation close to playing weight -Opportunity for corrective surgery and rehabilitation -Specialised programs to correct structural or skill deficiencies Aerobic fitness should be maintained to avoid detraining through involvement in enjoyable activities -Surfing -Different sports Training volume and intensity are significantly reduced to allow for full physical and psychological recovery. - Older players find this time crucial in allowing the body to recover