Periodisation
• Periodisation ~ organised division of training into a number of specific blocks,
periods or phases.
• This is a linear model (e.g -> intensity is gradually increased)
• Main purpose ~ to ensure that athletes progress and develop to reach a skill or
peak at the right time.
Example:
July Aug Sep Oct Nov Dec Jan Feb Mar April May June
Pre Season Peak Season Off Season
Macro-Cycle:
• Long plan of training
• Aimed at achieving a long term goal
• Normally a 1 year block of training
• Each years training program is similar to the next
• Made up of meso-cycles
• Consists of 3 meso-cycles (pre season, competition & off season)
Meso-Cycle:
• Intermediate block of training
• Aimed at achieving a medium term goal (increased strength or endurance)
• Typically lasts between 4 - 16 weeks
• Each meso-cycle can be divided into shorter intermediate term goals
• The length and number of meso-cycles depends on the activity and the individual
Micro-Cycle:
• Number of training sessions which form a unit
• Typically 1 week or training
• Aimed at achieving a short term goal
• ‘unit’ can refer to individual training sessions or different parts of an individual
session
• The longer the competition season, the greater the rest phase
, Training Year
Macro Cycle
Pre-Season Competition Off-Season
Meso 1 Meso 2 Meso 3
Micro Micro Micro Micro Micro Micro Micro
1.1 1.2 1.3 2.1 2.2 3.1 3.2
Basic Specific Pre Monitoring & Gradual build:
fitness event competition recovery phase: * 9 weeks
phase: phase: phase: * 5 weeks * Gradual build
* 2 weeks * 4 weeks * 1 week * Important to up of low level
monitor for training or
* Develop * Training * As comp
basic all increases approaches, signs of cross training
round in focus overtraining/ to help start
fitness intensity changes burnout preparing the
* Focus on * load-volume * Taper down body for the
fitness reduces intensity start of pre-
component * practice * Increase season training
s games/trials recovery
* Important are usually
for the done now
athlete
Maintenance phase: Recovery phase:
* 27 weeks * 4 weeks
* Aim is to maintain * Initial period of
fitness levels & rest
remains injury free * Low level active
* Training continues recovery
but is reduced * Any remedial
* Periods of lower treatment for
intensity, rest days injuries
& appropriate diet
* Focus on strategy
etc…
• Periodisation ~ organised division of training into a number of specific blocks,
periods or phases.
• This is a linear model (e.g -> intensity is gradually increased)
• Main purpose ~ to ensure that athletes progress and develop to reach a skill or
peak at the right time.
Example:
July Aug Sep Oct Nov Dec Jan Feb Mar April May June
Pre Season Peak Season Off Season
Macro-Cycle:
• Long plan of training
• Aimed at achieving a long term goal
• Normally a 1 year block of training
• Each years training program is similar to the next
• Made up of meso-cycles
• Consists of 3 meso-cycles (pre season, competition & off season)
Meso-Cycle:
• Intermediate block of training
• Aimed at achieving a medium term goal (increased strength or endurance)
• Typically lasts between 4 - 16 weeks
• Each meso-cycle can be divided into shorter intermediate term goals
• The length and number of meso-cycles depends on the activity and the individual
Micro-Cycle:
• Number of training sessions which form a unit
• Typically 1 week or training
• Aimed at achieving a short term goal
• ‘unit’ can refer to individual training sessions or different parts of an individual
session
• The longer the competition season, the greater the rest phase
, Training Year
Macro Cycle
Pre-Season Competition Off-Season
Meso 1 Meso 2 Meso 3
Micro Micro Micro Micro Micro Micro Micro
1.1 1.2 1.3 2.1 2.2 3.1 3.2
Basic Specific Pre Monitoring & Gradual build:
fitness event competition recovery phase: * 9 weeks
phase: phase: phase: * 5 weeks * Gradual build
* 2 weeks * 4 weeks * 1 week * Important to up of low level
monitor for training or
* Develop * Training * As comp
basic all increases approaches, signs of cross training
round in focus overtraining/ to help start
fitness intensity changes burnout preparing the
* Focus on * load-volume * Taper down body for the
fitness reduces intensity start of pre-
component * practice * Increase season training
s games/trials recovery
* Important are usually
for the done now
athlete
Maintenance phase: Recovery phase:
* 27 weeks * 4 weeks
* Aim is to maintain * Initial period of
fitness levels & rest
remains injury free * Low level active
* Training continues recovery
but is reduced * Any remedial
* Periods of lower treatment for
intensity, rest days injuries
& appropriate diet
* Focus on strategy
etc…
