Periodisation


Periodisation


Most education and training on periodisation in the Western hemisphere is based on the work of Tudor Bompa.  This blog post isn’t going to look at how periodisation came about, but the way I use periodisation to plan training over the training cycle for track and field sprinters.

I use the standard phases in planning, these being;
  • ·        General Preparation Phase
  • ·        Specific Preparation Phase
  • ·        Competition Preparation Phase
  • ·        Competition Phase
  • ·        Peaking
  • ·        Transition


When I plan I base the phases on the following bio-motor abilities

  • ·        Stamina
  • ·        Speed
  • ·        Strength

This provides a triangle of bio-motor abilities, and you can put suppleness in the middle as it is all encompassing for every athlete.

All bio-motor abilities are present at all times in the periodisation model.  When planning you need to ask the following questions.

General Preparation Phase

As I mention above all bio-motor abilities are present in all phases.  In this phase the elements are general in nature.

Speed is general.  We work on acceleration, speed, and speed endurance without concentrating one of those elements.

Strength is general.  We work on general strength, hypertrophy, and body awareness

Stamina is general.  We work on general stamina and conditioning by doing more work capacity training.

Specific Preparation Phase

This phase the bio-motor abilities become more specific to the athletes sport/event. 

Speed is split up to,

  • ·        Acceleration
  • ·        Maximum Speed
  • ·        Speed Endurance


Strength is split up to,

  • ·        Maximum Strength
  • ·        Speed Strength
  • ·        Specific Strength (if required)


Stamina is split up to,

  • ·        Extensive Tempo
  • ·        Specific Endurance

Competition Preparation Phase

Training in this phase starts to put together the training done in the previous phases to implement how races are run.

My blog post here talks about 100m speed.

Training previously to this phase has been working on specific elements of each phase of a race, here we introduce the athlete to the entire race.  This can be done by using competition or at training through special endurance sessions.

Competition Phase

This phase concentrates on the competition, so therefore the training is based on the next competition. Training is general decreased in volume and, or, intensity.

Peaking

This concentrates purely on the major competition in the cycle.  This is a short phase, generally, no longer than 3 weeks but can be as short as 3 days.  I personally use a 12 day peaking cycle.

Transition

Transition is the period between training years, and depending if you use a single, double, or triple periodisation, it will depend on what you do.  I work on generally a double periodisation scheme so after the first competition phase, the athlete has a week of minimal training away from the training venue.  After the second competition phase, it is generally four weeks away from organised training with two weeks off planned training, then another two weeks of planned training.

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