Scribd
Upload
71 views

Training Periodization

The document discusses periodization in planning athlete training programs by breaking programs into macro, meso, and micro cycles. Macro cycles are yearly programs aiming to peak for specific events. Meso cycles are 4-6 week phases within the macro cycle. Micro cycles are individual training weeks aiming to peak athletes at certain times.

Uploaded by

Kyla Seda
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPT, PDF, TXT or read online on Scribd
71 views

Training Periodization

The document discusses periodization in planning athlete training programs by breaking programs into macro, meso, and micro cycles. Macro cycles are yearly programs aiming to peak for specific events. Meso cycles are 4-6 week phases within the macro cycle. Micro cycles are individual training weeks aiming to peak athletes at certain times.

Uploaded by

Kyla Seda
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPT, PDF, TXT or read online on Scribd
You are on page 1/ 15

Dr. TEEJAY D.

PANGANIBAN
Course Instructor
Breaking the training
programme into periods of
time that will help the athlete
reach their peak performance
at a certain time
When you know what or when you want to peak
you can start to develop a training programme
for instance:

:they’ve been thinking about


this since Beijing 2008

Chris Hoy – Cycling


Christine Ohorogu – Running
Rebecca Adlignton – Swimming
Macro-cycle 1 YEAR

4-6 WEEKS
Meso-cycle

Micro-cycle 1 WEEK

UNIT 1 DAY
The length of each cycle will depend on
their aims.
Macro-cycle
 A yearly programme with the aim of peaking for
a specific event. Ex. 1 year
Meso-cycle
– a phase (4 – 6 week blocks)
Micro-cycle
 A training week within the meso-cycle
• Training unit a day within that week
Establish current year and long term
priorities for athlete preparation.
Consider
Physical preparation
Technical preparation
Tactical preparation
Mental preparation
Competitions
Other
Determine dates of all major phases of the
training year.
General Preparation
Specific Preparation
Pre-competition
Competition
Recovery or Transition Phase
There are 5 separate phases that
are placed within 3 areas
Phases 1 & 2 - PREPARATION

Phase 1 – General Preparation


 General fitness work
 This phase is usually known as “training to
train”
Phase 2 – Specific Preparation
 Specific fitness, ex. Speed, strength, skills and
techniques
 Intensity of training increases significantly
 “training to compete”
Evaluate the previous year’s plan and actual
achievements (Strengths & Weaknesses).
Consider the following
 Physical preparation;
energy systems
strength/speed/power
flexibility
recovery & regeneration
peaking
others
Phases 3, 4 & 5 - COMPETITION
Phase 3 (pre-competition/ comp)
 Beginning of competition season
 Lots of fine tuning
 Low level competitions
 General training is reduced
 Training is competition specific
Phase 4 – Competition
 Competitions will occur every week
 Leagues are in full flow, races, galas, etc
Phase 5 – TRANSITION

Recovery phase during which the


body can recover from the rigours
of training and competition
1. Define the length of your macro-cycle?
What are you planning towards?
2. Divide your macro-cycle into meso-cycles.
Do you need all 5 phases?
3. Design a micro-cycle from each of your
meso-cycles? Demonstrate the difference
in content depending on the time of year?
Other factors:
Remember the PRINCIPLES of training!!
PEAK JUL AUG SEP OCT NOV DEC JAN FEB MAR APR MAY JUN
MONTHS

HEAVY
WEIGHTS

SPEED
ENDURANCE

TECHNIQUE
& MATCH
SHARPNESS
Describe what is meant by the terms:

Macro-cycle, meso-cycle, micro-cycles

Discuss the benefits of periodization in


planning a training programme

10 Marks

You might also like