Training Variations Sports med 2 Periodization Cycles Macrocycle

Training Variations Sports med 2

Periodization Cycles § Macrocycle § Entire training year § Mesocycle § Several weeks to several months § Depends on the goal of the athlete § Microcycle § 1 week long § could last longer

Periodization Periods § Variation in a macrocycle is imparative § The variation usually shows most in the intensity and volume § Periodization involves § Shifting training priorities from non sport specific activities of high volume and low intensity § To: Sport specific low volume & high intensity § This must take place over a period of time to prevent over training and optimize peak performance

Periodization Periods § Therefore: § High Volume & Low Intensity to Low Volume & High Intensity § Equals no overtraining but optimal performance § Model shows increase V, decrease I. Notice that they increase gradually and over a period of time.

Sports Seasons § Periodization involves manipulating training I and V according to the different seasons § These variations are important so their isn’t any staleness or monotony § The annual schedule usually consists of these mesocycles; § Offseason § Pre-season § In-season § Post-season

Sports seasons § Off Season § Period between the last contest and 6 weeks prior to the first contest of the next year § Includes most of the prepatory period § Develop base of cardio fitness by long duration, low intensity § Pre-Season § Should focus on increase Intensity § Incorporate all types of training § Frequency of training should be determined by the strengths and weaknesses of the individual athlete § Leads up to first contest

Sports Seasons § In-Season (competition) § high intensity and short duration § Goal- improving weakness and maintaining strengths of athlete § Usually multiple microcylces because sport seasons last 12 -16 weeks § Divide competitive period into multiple 3 -4 weeks microcycles § Post-Season (active rest) § Recovery from sport § Low intensity maintain sufficient level of cardio fitness and muscular strength

Division of Training § Prepatory § Longest, no competitions, limited practices & games § Establishing a base level of conditioning § Allows the athlete to increase the intensity § Ex: long distance running at slow pace § Decrease I increase V, not much technique training § Phase comes to an end microcycles are introduced to gradually increase resistance training, & sport technique training § 1 st Transition § A break to switch from high V and high I

Division of Training § Competition § Goal- peak at strength & power by increasing I and decreasing training V § Practice & skill training increases § Lasts about 1 -3 weeks or many months = many microcycles § 2 nd Transition (active rest) § Lasts 1 -4 weeks § Usually unstructured, non sport specific, recreational activities § Important to allow time for recovery and rehab, rest physically and mentally