Periodisation

• the division of training into blocks / periods / phases
• it aims to progessively develop to reach a peak at the correct time for a specific target

Training year: 

• pre season
• competition season
• transition (off season)

1). Mega cycle - long term plan lasting up to 4 years eg. Olympics

2). Macro cycle - long term plan or goal, normally one year. Consists of three meso cycles: pre season, competition and off season

3). Meso cycle - intermediate block, typically 4-16 weeks

4). Micro cycle - short term goal, typically 1 week. Divided into units with a specific aim

Moderation

• helps prevent overtraining

Reversibility

• doesn't allow time for fitness to decrease

Specificity 

• each block is designed to prepare for a specific performance component

Variance

• training is split into smaller components
• motivation is maintained

Overload

• performer can manipulate training intensity, frequency and rest

Progression / testing

• monitoring helps when stepping up training to increase adaptations
• decreasing to prevent overtraining

Warm up / cool down

• should be included in every session

Flexibility

• double periodisation is where someone peaks twice
• undulating periodisation is where someone peaks regularly in a long season, prevents one single overload