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Periodisation

Splitting training into periods in orderto focus better on specific objectives

Macrocycle

the entire periodMesocycle the macrocycle split down

Microcycle the mesocycle split down

One cycle length depends on the athleteand their sport

E.g Olympics 4 year cycle

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Aerobic Training

Low-medium intensity

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Anaerobic Training

High intensity

>80%

Short DurationATP-PC and Lactic Acid Energy Systems

Objective is to increase Lactate

threshold (OBLA

Onset Blood LactateAccumulation)

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Continuous Training

The intensity of exercise is constant

Associated with long-distant

Developing endurance and the aerobicenergy system

Used in recovery and perfecting

technique

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Interval TrainingExercise is interrupted by periods ofrestSplit around a work:rest ratio

Training needs to be specific to theadaptation requiredThe work period is calculated to a

particular intensity and durationThe rest period has to be long enoughto enable the body to recover

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Plyometric Training

A rapid eccentric movement followed byan explosive concentric movement

Develops muscle power and coordinationImprove neuromuscular link betweennerves and muscles

Increased powerIncreased risk of injury

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Circuit Training

A series of exercises arranged andperformed in order

Target fitness or specific skillFixed load performs a given number ofreps at a station time is recorded

Individual load

performs for a certainamount of time records the number ofreps

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Weight/Resistance Training

Exercising with a variable resistance

Anaerobic

Fixed weights

resistance machinesFree weights bars and bells

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Speed TrainingImproves only if the muscle fibres arestimulated to contract fasterHelps condition the neuromuscular

system to improve the firing patter offast-twitch muscle fibresAssisted speed training improve stride

frequencyResisted speed training improvesspeed strength and stride length

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Fartlek Training

Speed-play

Long-duration activities performed atvarying intensities

Ideal for games players simulating agame situation

Takes advantage of the bodytemporarily being able to exceed thelactate threshold

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Core Stability TrainingCore muscles are within the torsoWhen they contract they stabilise body andcreate a solid base of supportThe stronger the base the better force ofmovement createdMuscles: Traversus Abdominus Internal Oblique

External Oblique

Rectus Abdominus Erector Spinei

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SAQ Speed Agility Quickness

Emphasis on neuromuscular system

The brain and body learn to worktogether more efficiently

The movements will be more automaticand thus more explosive and precise