Periodization

athlete training plan

1. PERIODIZATION Micro Cycle , Meso Cycle, Macro Cycle Presentation By :- RAUSHAN KUMAR V Sem. Session:- 2017-20 Department of Physical Education & Sports Presentation To :- Dr. VINAY KUMAR SINGH Assistant Professor Department of Physical Education & Sports NATIONAL SPORT UNIVERSITY (Ministry of Youth Affairs and Sports, Govt. of INDIA) CENTRAL UNIVERSITY Khuman Lampak Sports Complex IMPHAL MANIPUR IN D IA

2. PERIODIZATION Periodization  Is The Systematic Planning Of Athletic Or Physical Training. The roots of periodization come from Hans Selye’s model, known as the General Adaptation Syndrome, which has been used by the athletic community since the late 1950s (Fleck, 1999). Periodization   is simply a process of dividing the annual training plan into a series of manageable phases (mesocycles). Each phase can then target a specific or series of attributes to be developed within a designated period of time. Periods of appropriate overload and recovery are designated within each phase. Periodization   is a form or resistance training that may be defined as strategic implementation of specific training phases. “ Matveyev ” has been regarded as the father of modern periodization.

3. Objectives of periodization (Dick, F.,1975): – Achieve optimal performance – Prepare for a climax to the competitive season – Prepare for the main competition What’s Periodization For ? It’s a way to organize training over months and years that is meant to optimize performance while preventing injures, overtraining, etc. It is a procedure that is leading to something. It is a procedure that allows one to check and see if the training plan was effective.

4. Phases of Periodization PREPARATORY The Preparatory phase/off season phase is where the most aggressive and creative periodization strategies occur in order to induce the most improvements in performance variables. Weaknesses are addressed, while strengths are further developed and expressed. COMPETITION This phase is dedicated to maintaining specific performance variables and reduce detraining effects over the span of a few weeks and months. Proper attention to recovery is needed in between matches and games. TRANSITIONAL Transitional-1 (Pre-Season) This phase is meant to reduce training fatigue so physical and mental attributes can be peaked for the upcoming competition. Training volume load decreases in order for athletes to dial-in technical sport-specific skills as well as to accommodate any travelling schedule and media obligation . Transitional-2 (Active rest) This phase is dedicated to complete restoration of the team and athletes, physically and mentally. Low impact physical activity and cross training can be performed here to develop new skills and to have fun in order to avoid overtraining and mental burnout.

5. TYPES OF PERIODIZATION Micro cycles The Micro cycle Is Generally Up To 7 Days Ordinary Training Shock Training Introductory Training (Aka Pre-comp) Competitive (Competition And Lead-up) Rehabilitative • Volume and Load Guidelines – Micro cycles Usually Characterized By Constant Intensity. – Inverse Relationship Between Volume And Load. Mesocycles The Mesocycle May Be Anywhere From 2 Weeks To A Few Months, But Is Typically A Month. Pre-comp Mesocycle Competitive Rehabilitative Allow one to realize the sum effect of Micro cycles . 1) Basic Mesocycle 2) Preparatory Mesocycle 3) Shock Mesocycle 4) Pre Competition Mesocycle 5) Competition Mesocycle 6) Recovery Mesocycle Macrocycles Macrocycle Refers To The Overall Training Period, Usually Representing A Year Or Two. • Generally Include Three Periods And Are Designed Around A Peak. • Some Years Have A Single Peak, Some Two (Double Periodization), Some More. • Organized Into Periods : – Preparatory – Competitive – Transitional

6. TYPES OF PERIODIZATION Micro cycles The Micro cycle Is Generally Up To 7 Days Ordinary Training Shock Training Introductory Training (Aka Pre-comp) Competitive (Competition And Lead-up) Rehabilitative • Volume and Load Guidelines – Micro cycles Usually Characterized By Constant Intensity. – Inverse Relationship Between Volume And Load. Mesocycles The Mesocycle May Be Anywhere From 2 Weeks To A Few Months, But Is Typically A Month. Pre-comp Mesocycle Competitive Rehabilitative Allow one to realize the sum effect of Micro cycles . 1) Basic Mesocycle 2) Preparatory Mesocycle 3) Shock Mesocycle 4) Pre Competition Mesocycle 5) Competition Mesocycle 6) Recovery Mesocycle Macrocycles Macrocycle Refers To The Overall Training Period, Usually Representing A Year Or Two. • Generally Include Three Periods And Are Designed Around A Peak. • Some Years Have A Single Peak, Some Two (Double Periodization), Some More. • Organized Into Periods : – Preparatory – Competitive – Transitional

7. PERIODIZATION • Pro’s: – Allows one to plan for constant improvement – Allows one to plan for an athlete to be at their best when it matters – Prevents injuries • Con’s: – Very time-consuming – The plans are great until they meet the athlete – Easy to fall into the cookie-cutter mentality – Plan is not a substitute for training

8. rEFRENCES Image retrieved from https://main.poliquingroup.com/Portals/0/Janelle/russian.jpeg Retrieved from pdf by subject teacher dr. Vinay Kumar Singh Retrieved from https://web.cortland.edu/buckenmeyerp/neuro12.htm Retrieved from www.google.com

9. Thank You