Periodisation
What is periodisation?
This is dividing your training into parts which are designed to achieve di erent goals. It involves the
manipulation of type, intensity and volume of training to suit the individual needs of the performer
Why is it used?
No athlete would be able to undertake all the di ferent types of training required for their event at one
time. Therefore, things must be done is a step-by-step order fashion. Periodisation is a way to divide
up their training time into discrete blocks and tackle one or two goals at a time.
There are three distinct periods cycles;
• Macrocycle
• Mesocycle
• Microcycle
Macrocycle;
Usually takes 10-12 months, but can be longer . The planning should be based on major competitions
and important games. The sport will not change the structure of the cycle. The Macrocycle is made up
of 3 distinct periods;
A. Preparation period:
Pre season training. High volume, low intensity for endurance and increased intensity for strength and
speed.
B. Competition period:
Maintenance of tness and conditioning volume is decreased and intensity increases
Tapering for performance should take place which involve increasing trainging to, or maintain training
at competitions intensities and decrease volume of trainging by a third
C. Transition period:
3-6 weeks of active recovery to ensure the performer is recovered physically and psychologically
Mesocycle;
A block or microcycles usually lasting 4-12 weeks, emphasising a particular goal.
Micro cycle ;
Usually 1-2 weeks. A repeating unit of training sessions detailing speci c intensity and volume of
training .
What is periodisation?
This is dividing your training into parts which are designed to achieve di erent goals. It involves the
manipulation of type, intensity and volume of training to suit the individual needs of the performer
Why is it used?
No athlete would be able to undertake all the di ferent types of training required for their event at one
time. Therefore, things must be done is a step-by-step order fashion. Periodisation is a way to divide
up their training time into discrete blocks and tackle one or two goals at a time.
There are three distinct periods cycles;
• Macrocycle
• Mesocycle
• Microcycle
Macrocycle;
Usually takes 10-12 months, but can be longer . The planning should be based on major competitions
and important games. The sport will not change the structure of the cycle. The Macrocycle is made up
of 3 distinct periods;
A. Preparation period:
Pre season training. High volume, low intensity for endurance and increased intensity for strength and
speed.
B. Competition period:
Maintenance of tness and conditioning volume is decreased and intensity increases
Tapering for performance should take place which involve increasing trainging to, or maintain training
at competitions intensities and decrease volume of trainging by a third
C. Transition period:
3-6 weeks of active recovery to ensure the performer is recovered physically and psychologically
Mesocycle;
A block or microcycles usually lasting 4-12 weeks, emphasising a particular goal.
Micro cycle ;
Usually 1-2 weeks. A repeating unit of training sessions detailing speci c intensity and volume of
training .
