The Annual PlanThe Annual PlanPeriodization CyclesPeriodization Cycles

The HistoryThe History

►The “periodisation” concept introduced The “periodisation” concept introduced by L.P. Matveyev (1964) by L.P. Matveyev (1964)

►Based on the work of Russian coaches Based on the work of Russian coaches preparing for Helsinki Olympic Games preparing for Helsinki Olympic Games (1952) =Russian ‘secret’(1952) =Russian ‘secret’

►““Periodisation” = “planning of training”Periodisation” = “planning of training”►= high volume/low intensity training = high volume/low intensity training

progressing to low volume/high intensityprogressing to low volume/high intensity

INTRODUCTIONINTRODUCTION Overload & RegenerationOverload & Regeneration

Improvements in an athlete’s ability to Improvements in an athlete’s ability to tolerate the demands of competition and tolerate the demands of competition and training are achieved through adaptation training are achieved through adaptation to the stress applied in the training to the stress applied in the training programme.programme.

The body adapts to stresssors imposed in The body adapts to stresssors imposed in training, and thus is more capable of training, and thus is more capable of tolerating them during competition.tolerating them during competition.

The positive adaptation process is the The positive adaptation process is the result of a correctly timed alternation result of a correctly timed alternation between stress induction and between stress induction and regeneration.regeneration.

Negative adaptation is the failure of this to Negative adaptation is the failure of this to occur due to too much training or too little occur due to too much training or too little regenerationregeneration

PeriodisationPeriodisation is a is a widely used method for widely used method for structuring training structuring training programmes.programmes.

The basic foundations of The basic foundations of periodising a training periodising a training programme relate back programme relate back to our understanding of to our understanding of how adaptations take how adaptations take place within the body place within the body following the stress following the stress placed on body systems placed on body systems during a training during a training session.session.

Periodisation attempts to Periodisation attempts to allow for allow for cycles of stress cycles of stress and recovery and recovery on a on a macro, meso and micro-macro, meso and micro-scale. scale.

The imbalance in homeostasis that has been induced The imbalance in homeostasis that has been induced requires the organism to reorganise its functional requires the organism to reorganise its functional mechanisms in order to re-establish the previous state mechanisms in order to re-establish the previous state of homeostasis.of homeostasis.

In addition the organism adapts to the stressor such In addition the organism adapts to the stressor such that, if the same stressor were imposed again, it would that, if the same stressor were imposed again, it would not be displaced to the same extent again.not be displaced to the same extent again.

This process is referred to as Supercompensation. In This process is referred to as Supercompensation. In essence it is how TRAINING works.essence it is how TRAINING works.

Developing a long-term periodised Developing a long-term periodised programmeprogramme

1.1. We can apply the We can apply the same theory to a same theory to a block of training block of training sessions rather than sessions rather than from just one session from just one session to the next.to the next.

2.2. Each session will Each session will induce fatigue and induce fatigue and this will be somewhat this will be somewhat cumulative over a cumulative over a number of number of days/weeks.days/weeks.

3.3. After a time we can After a time we can provide a recovery provide a recovery period where the period where the body will make a body will make a substantial adaptation substantial adaptation to the stressors that to the stressors that have been applied have been applied over the pre-ceeding over the pre-ceeding sessionssessions

This is the essence of This is the essence of PERIODISATIONPERIODISATION

One Model?One Model?

►There is more than one model of There is more than one model of “periodisation”“periodisation”

►Different schemes used for different Different schemes used for different sports & training experiencesports & training experience

►Other methods used by successful Other methods used by successful athletes like- perceived daily maximum athletes like- perceived daily maximum loading, intuitive, or ad-hoc training on loading, intuitive, or ad-hoc training on a shot or long term, random training a shot or long term, random training methods…methods…

The Annual PlanThe Annual Plan

► The Periodised Plan has three The Periodised Plan has three phases:phases:

1.1. Preparatory/Pre-SeasonPreparatory/Pre-Season

= pre-competition build-up= pre-competition build-up

2.2. Competition/In-seasonCompetition/In-season

3.3. Off-Season/ TransitionOff-Season/ Transition

= active recovery= active recovery

Periodisation CyclesPeriodisation Cycles

►MicrocycleMicrocycle one week of trainingone week of training

►MesocycleMesocycle major training phase within a year (4-6 major training phase within a year (4-6

weeks)weeks) AA, strengthAA, strength

►MacrocycleMacrocycle one training yearone training year

Netball PeriodisationNetball Periodisation

► This plan gives an overview of the four different This plan gives an overview of the four different training periods that make up a year for netball training periods that make up a year for netball players:players:

Off SeasonOff SeasonComponents of fitnessComponents of fitness  

1. Develop:1. Develop:►Aerobic endurance Aerobic endurance ►Muscular endurance Muscular endurance ►Core strength and stability Core strength and stability ►FlexibilityFlexibility

2. Maintain:2. Maintain:► Injury rehabilitation (if necessary)Injury rehabilitation (if necessary)

Off- SeasonOff- Season

Notes:Notes:► This off-season training phase is used for players to This off-season training phase is used for players to

begin a structured training plan for the next netball begin a structured training plan for the next netball season.season.

► Off-season training should include continued injury Off-season training should include continued injury management and rehabilitation and the progressive management and rehabilitation and the progressive development of aerobic and muscular endurance.  development of aerobic and muscular endurance. 

► The off-season is used to build a sound foundation of The off-season is used to build a sound foundation of aerobic and muscular endurance on which other aerobic and muscular endurance on which other components of fitness can be built upon more components of fitness can be built upon more successfully. Without a sound base to build from, successfully. Without a sound base to build from, progressing to higher intensity training can lead to progressing to higher intensity training can lead to injury.injury.

► During the second half of the off-season training During the second half of the off-season training intensity will gradually increase.intensity will gradually increase.

Pre-SeasonPre-SeasonComponents of fitnessComponents of fitness1. Develop:1. Develop:►Muscular strength Muscular strength ►Anaerobic endurance Anaerobic endurance ►Speed and agility (late pre-season) Speed and agility (late pre-season) ►Muscular power (late pre-season)Muscular power (late pre-season)2. Maintain:2. Maintain:►Flexibility Flexibility ►Core strength and stability Core strength and stability ►Areobic enduranceAreobic endurance

Pre-SeasonPre-Season

NotesNotes► Pre-season training is used for netball players Pre-season training is used for netball players

to develop fitness components that are more to develop fitness components that are more specific to the game of netball.  This includes specific to the game of netball.  This includes strength, speed, power, anaerobic endurance strength, speed, power, anaerobic endurance and agility. and agility. 

► During this phase training intensity increases During this phase training intensity increases and duration decreases. Players should be and duration decreases. Players should be aware that it is also necessary to maintain aware that it is also necessary to maintain flexibility, core strength and aerobic endurance.flexibility, core strength and aerobic endurance.

In- SeasonIn- SeasonComponents of fitnessComponents of fitness1. Develop:1. Develop:► Sport specific movements Sport specific movements ► Correct landing, jumping, passing and Correct landing, jumping, passing and

turning in the air techniquesturning in the air techniques2. Maintain:2. Maintain:► Muscular endurance and strength Muscular endurance and strength ► Anaerobic amd aerobic endurance Anaerobic amd aerobic endurance ► Speed, power and agility Speed, power and agility ► Flexibility Flexibility ► Core stability and rehabilitation exercises (if Core stability and rehabilitation exercises (if

necessary)necessary)

In-SeasonIn-Season

NotesNotes► The in-season training phase is game orientated for The in-season training phase is game orientated for

the playing season. the playing season. ► The in-season training phase has a focus on The in-season training phase has a focus on

the development and enhancement of netball the development and enhancement of netball specific skills and fitness.  This includes the specific skills and fitness.  This includes the following: power, speed, agility and plyometric following: power, speed, agility and plyometric based training; anaerobic conitioning; skill based based training; anaerobic conitioning; skill based sessions (including technique training on correct sessions (including technique training on correct landing, jumping, passing and turning in the air). landing, jumping, passing and turning in the air).

► The in-season training phase also includes The in-season training phase also includes maintenance of fitness components previously maintenance of fitness components previously developed (flexibility, core strength, aerobic and developed (flexibility, core strength, aerobic and muscular endurance).  muscular endurance). 

Active RestActive Rest

► Components of fitness Components of fitness ► Develop:Develop:► Flexibility Flexibility ► Core strength and stability Core strength and stability ► Injury assessment and rehabilitationInjury assessment and rehabilitation► Participate in:Participate in:► Casual or social sport Casual or social sport ► SwimmingSwimming►   

Active RestActive Rest

NotesNotes► The active rest training phase is a time that The active rest training phase is a time that

players should use as a break from the players should use as a break from the physical demands of netball.  This will give the physical demands of netball.  This will give the body’s muscles, joints and supporting body’s muscles, joints and supporting structures a chance form the wear and tear structures a chance form the wear and tear that can occur throughout a netball season.that can occur throughout a netball season.

► This period of rest and recuperation also This period of rest and recuperation also provides an opportunity to focus on injury provides an opportunity to focus on injury rehabilitation if the player is suffering from rehabilitation if the player is suffering from any injuries.any injuries.

MicrocycleMicrocycle

►The most important planning toolThe most important planning tool►objectives change according to the objectives change according to the

phase of trainingphase of training►Athletes must repeat training sessions Athletes must repeat training sessions

of similar objectives 2-3 times per of similar objectives 2-3 times per microcycle to achieve a training effectmicrocycle to achieve a training effect

(ie. Every second day for strength)(ie. Every second day for strength)

MicrocyclesMicrocycles

General rules for planning microcycles:General rules for planning microcycles:

► Alternate work with restAlternate work with rest► Work at maximum no more than twice per Work at maximum no more than twice per

weekweek► An active rest should be planned every An active rest should be planned every

week (low-intensity)week (low-intensity)► This day should follow a maximum training This day should follow a maximum training

effort dayeffort day

MicrocyclesMicrocycles

►Microcycles should be repeated Microcycles should be repeated throughout the mesocyclethroughout the mesocycle

►Volume and intensity should increase Volume and intensity should increase throughout the mesocycle throughout the mesocycle

►Microcycles need to be flexibleMicrocycles need to be flexible

(training time availability, progress of (training time availability, progress of athlete, injuries, holidays…)athlete, injuries, holidays…)

Load Increment per Load Increment per MicrocycleMicrocycle

► Increased by increasing the number of Increased by increasing the number of days of strength training or cardio trainingdays of strength training or cardio training

► must keep in mind the overall training load must keep in mind the overall training load for that sport or athlete and,for that sport or athlete and,

► must progress through load increase for must progress through load increase for the weekthe week

Number of strength training Number of strength training sessions per Microcyclesessions per Microcycle

► Importance of strength Importance of strength in the chosen sportin the chosen sport based on type of sport, based on type of sport,

energy requirements energy requirements endurance type of endurance type of

events may only require events may only require 1-2 sessions per week1-2 sessions per week

power events may power events may require 3-4 session per require 3-4 session per weekweek

Endurance may develop Endurance may develop strength to prevent strength to prevent injuryinjury

One-Peak MicrocycleOne-Peak Microcycle

0%

10%

20%

30%

40%

50%

60%

70%

80%

90%

100%

Mon Tues Wed Thurs Fri Sat Sun

Intensity

Two-Peak MicrocycleTwo-Peak Microcycle(2(2ndnd peak=competition peak=competition))

0

10

20

30

40

50

60

70

80

90

100

Mon Tues Wed Thurs Fri Sat Sun

Intensity

Load Increments per Load Increments per MesocycleMesocycle

►Progressive loadProgressive load during the first three cycles the load is during the first three cycles the load is

progressively increased followed by a progressively increased followed by a regeneration cycle where the load is regeneration cycle where the load is decreased decreased

= step-loading= step-loading

Help to replenish energy stores before Help to replenish energy stores before another mesocycle beginsanother mesocycle begins

Load Increments per Load Increments per MesocycleMesocycle

0

10

20

30

40

50

60

70

80

90

100

Week 1 Week 2 Week 3 Week 4

Developmental

Shock

Putting it all TogetherPutting it all Together

► Periodization refers to these important aspects:Periodization refers to these important aspects:

1. Designing the annual plan- to ensure 1. Designing the annual plan- to ensure ““peakingpeaking”” for the main competitionfor the main competition

(physical,tact & tech, psych)(physical,tact & tech, psych)

2. Structuring training phases to achieve maximal 2. Structuring training phases to achieve maximal adaptations for speed, strength and enduranceadaptations for speed, strength and endurance

3. Athletes can3. Athletes can’’t maintain peak form throughout t maintain peak form throughout the year.the year.

Optimal Periodization?Optimal Periodization?

►The Competition Schedule dictates the The Competition Schedule dictates the duration of each training phaseduration of each training phase

►Also individual adaptation (physiological Also individual adaptation (physiological and psychological)- regular monitoringand psychological)- regular monitoring

►Optimal periodization for each sport- Optimal periodization for each sport- not yet exact!!not yet exact!!

►Yearly observations/evaluations- Yearly observations/evaluations- continual improvementcontinual improvement

Volume CurveVolume Curve

Volume CurveVolume Curve

Basic Periodisation PrinciplesBasic Periodisation Principles(= variables of training)(= variables of training)

► FrequencyFrequency► Intensity (load & velocity)Intensity (load & velocity)► Volume (duration, distance & Volume (duration, distance &

reps)reps)► Exercise OrderExercise Order► Rest Rest

Which components are most Which components are most important?important?

General rule:General rule:► Sports of speed and power= Sports of speed and power=

intensityintensity► Endurance sports = volumeEndurance sports = volume

FrequencyFrequency

► The number of training sessions The number of training sessions completed in a given timecompleted in a given time

► training on 3 alternating days/week was training on 3 alternating days/week was superior to other frequenciessuperior to other frequencies

► ability to train more frequently has to ability to train more frequently has to be alternated with lighter loading be alternated with lighter loading sessions placed between heavysessions placed between heavy

► upper body muscles seem to handle upper body muscles seem to handle more frequency heavy-loading sessions more frequency heavy-loading sessions than lower bodythan lower body

Intensity- Strength/PowerIntensity- Strength/Power►Power output of an exercisePower output of an exercise► loadload►RMRM

maximum number of repetitions that can be maximum number of repetitions that can be performed with a load, 5RM, 10RM, 1RMperformed with a load, 5RM, 10RM, 1RM

►varies with age, sex, physical varies with age, sex, physical conditioning and health statusconditioning and health status

►estimate 1RM by completing a 10RM estimate 1RM by completing a 10RM effort and look at tableseffort and look at tables

►or using equation to estimate 1RMor using equation to estimate 1RM

►Athletes which require high Athletes which require high metabolic efforts such as metabolic efforts such as wrestlers, middle distance and wrestlers, middle distance and distance runners, swimmers, and distance runners, swimmers, and rowers often employ circuit rowers often employ circuit training with short rest periods training with short rest periods between resistance exercisesbetween resistance exercises

Exercise OrderExercise Order

► Strength Phase of prep periodStrength Phase of prep period activity specific movementsactivity specific movements multiple joint exercisesmultiple joint exercises multi-joint exercises should be placed first multi-joint exercises should be placed first

because the require more skill and co-because the require more skill and co-ordinationordination

most difficult exercises should be placed first most difficult exercises should be placed first when athlete is freshwhen athlete is fresh

gross motor activity can serve as a warm up gross motor activity can serve as a warm up for single-joint exercisesfor single-joint exercises

maximal power may not be derived if the maximal power may not be derived if the muscles are pre-fatigued with single joint muscles are pre-fatigued with single joint exercises exercises

Exercise OrderExercise Order

► Power Phase of pre periodPower Phase of pre period sport specific gross motor activitiessport specific gross motor activities multi-joint exercisemulti-joint exercise followed by single joint exercisesfollowed by single joint exercises weaker joint exercises first followed by weaker joint exercises first followed by

stronger joint exercisesstronger joint exercises

► CompetitionCompetition multi-joint exercises predominatemulti-joint exercises predominate single-joint exercise and plyometrics are single-joint exercise and plyometrics are

usually deleted since they require more usually deleted since they require more recovery timerecovery time

Rest PeriodsRest Periods

►Other factorsOther factors after illness rest periods should increaseafter illness rest periods should increase more highly conditioned athletes require more highly conditioned athletes require

less rest time periodless rest time period some trainers utilise HR to determine the some trainers utilise HR to determine the

athlete should perform the next set (100-athlete should perform the next set (100-110bpm)110bpm)

The five basic laws of The five basic laws of strength trainingstrength training

► Law 1: Develop joint FlexibilityLaw 1: Develop joint Flexibility► ability to use entire range of motionability to use entire range of motion

► Law 2: Develop Tendon StrengthLaw 2: Develop Tendon Strength► incorporating a phase of anatomical adaptationsincorporating a phase of anatomical adaptations

► Law 3: Develop Core StrengthLaw 3: Develop Core Strength► core muscles act as shock absorbers for jumps, core muscles act as shock absorbers for jumps,

plyometrics, reboundsplyometrics, rebounds

► Law 4: Develop StabilizersLaw 4: Develop Stabilizers► contract isometrically to stabilise a joint, prime contract isometrically to stabilise a joint, prime

movers work more efficientlymovers work more efficiently

► Law 5: Train Movements, not individual Law 5: Train Movements, not individual musclesmuscles

Law 5: Train Movements, not Law 5: Train Movements, not individual musclesindividual muscles

►The objective is to simulate sport skillsThe objective is to simulate sport skills►athletes should not train muscles in athletes should not train muscles in

isolation as in bodybuildingisolation as in bodybuilding►athletics skills are multi-joint athletics skills are multi-joint

movements occurring in a certain movements occurring in a certain orderorder

► incorporation of medicine balls, rubber incorporation of medicine balls, rubber cords, shots, plyometric equipment etccords, shots, plyometric equipment etc

DRAFT PERIODISED PLAN

MONTH

WEEK OF 3 10 17 24 31 7 14 21 28 7 14 21 28 5 12 19 26 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28

International Competition

Domestic Competition

Testing/new programs

Strength

Explosive strength/Power

Speed

Aerobic/Anaerobic

Code

Testing (as per Service plan): beep, speed (5,10, 20m), Monthly attendance sent to Mike Walsh Maintanence throughout domestic

power (VJ, HJ:1 & 2 feet), season

Body composition: sum of 8, height/weight Feb 05

MONTH

WEEK OF 2 9 16 23 30 6 13 20 27 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 4 11 18 25

International Competition

Domestic Competition

Testing

Strength

Explosive strength/Power

Speed

Aerobic/Anaerobic

Code

Testing months from Sep 05 - Sep 06 tba in next years

service plan

1-2x/w eek

2-3x/w eek

2-3x/w eek

1-2x/w eek

2-3x/w eek

2-3x/w eek

1-2x/w eek

2-3x/w eek

2-3x/w eek

1-2x/w eek

1-2x/w eek

1-2x/w eek

1-2x/w eek

1-2x/w eek

Testing

May June July

2-3x/w eek

2-3x/w eek1-2x/w eek

1-2x/w eek

2-3x/w eek

2-3x/w eek

3-4x/w eek

NOTES

2006

Development Maintanence Recovery International Domestic

2-3x/w eek

2-3x/w eek

Aug Sep

2-3x/w eek

2-3x/w eek

3-4x/w eek

2-3x/w eek

2-3x/w eek

1-2x/w eek

2-3x/w eek

Jan Feb Mar Apr

2005

1-2x/w eek

1-2x/w eek

Sep Oct Nov

2-3x/w eek

June July Aug

2-3x/w eek

2-3x/w eek

Feb

NOTES

Apr

Recovery International Domestic

1-2x/w eek

1-2x/w eek

1-2x/w eek

MayMarJan

Development Maintanence

2-3x/w eek

3-4x/w eek

Testing

Example Periodised PlanWeek 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52

Month J anuary February March April May J une J uly August September October November December

Date (week starting)17 24 31 7 14 21 28 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 5 12 19 26

Events Code International Comp Domestic Comp

Priority Competition

Major Competition

Camps/other comps

Date/location

Peaking Index (1 - 4)

Conditioning Phase

Conditioning Priority

Camps

Competition

Testing

Consultattions

Prehab

Aerobic Conditioning

Lactate Tolerance

Strength

Speed & Agility

Power

Skills

Strength p/w 3 1 2 2 3 3 0 0 3 3 3 3 1 0 1 3 1 3 3 3 3 3 1 3 3 3 3 3 3 1 0 3 2 1 0 0 2 2 2 1 1 0 0 0 0 2 2 2 2

Unsupervised Cond p/w4 1 2 3 4 4 2 0 4 4 4 4 1 0 1 4 2 4 4 4 4 4 1 4 4 4 4 4 4 1 0 2 2 1 1 0 2 2 2 1 1 0 0 0 0 2 2 2 2

Group Super Cond p/w 1 1 1 1 1 1 1 0 1 1 1 1 1 0 1 2 1 2 2 2 2 2 1 2 2 2 2 2 2 2 0 3 3 3 2 0 3 3 3 3 3 0 0 0 0 0 0 0 0

Total Sessions p/w 8 3 5 6 8 8 3 0 8 8 8 8 3 0 3 9 4 9 9 9 9 9 3 9 9 9 9 9 9 4 0 8 7 5 3 0 7 7 7 5 5 0 0 0 0 4 4 4 4

Code Maintenance Development Recovery

PEGS

Oceania

Demo vs G.B.

Brisbane Bash WRC 1

Camp 2

Foundation Camp

2-3rd Chch 26-28th Wellington

Camp 1

27-1st Chch16-17th Hong Kong 22-26th Brisbane10-13th Chch 8-10th Chch 2-13th Sth Africa

WRC 2 NZWR Nationals

Chris Handy Cup

123

Phase 6 Phase 8Phase 7Phase 2 Phase 3

4 41 44

Phase 4 Phase 5

Prehab, Aerobic & Strength Development

Phase 1

Speed, Agility & Power DevelopmentSpeed & Lactate Tolerance Development