Periodization & construction of training plan.pdf

Sports training

1. Construction of a training plan

2. What Each and Every Sportsman Dream About?
WORLD
CHAMPION

3. What do you think
Is It Possible?
Yes

4. What are the qualities do an
athlete need to become a
world champion?

5. Check it out?

6. HARD WORK
PASSION
DETERMINATION
ATTITUDE
DEDICATION
ENTHUSIASM
ZEAL
POTENTIAL
OBSESSION
MOTIVATION
DESIRE
MANIA
ENCOURAGEMENT
CRAZINESS
CALIBER
CONFIDENCE
PATIENCE
VISION
PRIDE
SUCCESS
AMBITION

7. IN SPITE OF ALL THESE
QUALITIES,
AN ATHLETE Needs A
WHAT?

8. A
PERFECT
PLAN

9. A PERFECT PLAN INCLUDES

•PROPER PHYSICAL FITNESS TRAINING

•PROPER TECHNICAL TRAINING

•PROPER TACTICAL TRAINING

•PROPER NUTRITION

•PROPER ENVIRONMENT

•PROPER PSYCHOLOGICAL TRAINING

•ANd MANY MORE

10. HOW TO MAKE THE PERFECT
PLAN?


PERIODIZATION

11. WHAT IS PERIODIZATION?

•Periodization is the systematic planning
of an athlete of his/her training.

•The aim is to reach the best possible
performance in the most important
competition of the year.

•It involves progressive cycling of various
aspects of a training program during a
specific period.

12. •SINGLE PERIODIZATION – ONE PEAK /YEAR

•DOUBLE PERIODIZATION – TWO PEAKS/YEAR

•MULTIPLE PERIODIZATION - THREE OR MORE
PEAKS/YEAR
TYPES OF PERIODIZATION

13. HOW MANY YEARS AN ATHLETE NEEDS TO
BECOME A WORLD CHAMPION?

MINIMUM 12 YEARS

IF HE OR SHE IS FOLLOWING PERFECT PLAN
WITH ALL THE QUALITIES AND FACILITIES
REQUIRED FOR THE
WORLD CLASS ATHLETE

14. P
E
R
F
O
R
M
A
N
C
E

024681012
YEARS
BASIC
TRAINING
OR
MULTILATERAL
DEVELOPMENT
INTERMEDIATE
TRAINING
OR
SPECIALIZED
TRAINING
ADVANCE
TRAINING
OR
HIGH
PERFORMANCE
STATE
CHAMPION
NATIONAL
CHAMPION
WORLD
CHAMPION

15. QUADRENNIAL
PLAN
0 1 2 3 4
YEARS
ANNUAL
PLAN
MACRO CYCLE
3 MONTHS TO 1 YEAR
MESO CYCLE
2 WEEKS TO 3 MONTHS
MICRO CYCLE
3 TO 7 DAYS

16. 024681012
MONTHS
P
E
R
F
O
R
M
A
N
C
E

WHAT IS MACRO CYCLE AND ITS DURATION?
MACRO
CYCLE
1

MACRO
CYCLE
2
MACRO
CYCLE
3
MACRO
CYCLE
1
MACRO
CYCLE
2

MACRO CYCLE 1

17. P
E
R
F
O
R
M
A
N
C
E

024681012
MONTHS
WHAT IS MESO CYCLE AND ITS DURATION?
MACRO CYCLE 1
M
E
S
O
C
Y
C
L
E

1

M
E
S
O
C
Y
C
L
E

2

M
E
S
O
C
Y
C
L
E

3

M
E
S
O
C
Y
C
L
E

4

M
E
S
O
C
Y
C
L
E

5

M
E
S
O
C
Y
C
L
E

6

M
E
S
O
C
Y
C
L
E

7

M
E
S
O
C
Y
C
L
E

8

MACRO CYCLE
1
MACRO
CYCLE
2
M
E
S
O
C
Y
C
L
E

1

M
E
S
O
C
Y
C
L
E

2

M
E
S
O
C
Y
C
L
E

3

M
E
S
O
C
Y
C
L
E

4

M
E
S
O
C
Y
C
L
E

5

M
E
S
O
C
Y
C
L
E

1

M
E
S
O
C
Y
C
L
E

2

M
E
S
O
C
Y
C
L
E

3

18. P
E
R
F
O
R
M
A
N
C
E

0 2 4 6
WEEKS
WHAT IS MICRO CYCLE AND ITS DURATION?
MESO CYCLE
1

MICRO
CYCLE
1
MICRO
CYCLE
2
MICRO
CYCLE
3
MICRO
CYCLE
4
MICRO
CYCLE
5
MICRO
CYCLE
6

19. TYPE OF SPORTS
❑MUSCULAR ENDURANCE OF SHORT DURATION

CERTAIN EVENTS IN TRACK AND FIELD, SWIMMING, CANOEING, SPEED
SKATING , SKIING ETC

❑MUSCULAR ENDURANCE OF MEDIUM DURATION

BOXING, WRESTLING, ROWING, SWIMMING (400 MTRS TO 1500
MTRS) , TRACK AND FIELD (800 MRTS TO 3000 MTRS) ETC

❑MUSCULAR ENDURANCE OF LONG DURATION

BADMINTON, TENNIS, BASKETBALL, FOOTBALL, HOCKEY, TRIATHLON,
MARATHON ETC



TO CONSTRUCT A PERIODIZATION OF AN ATHLETE
FOLLOWING POINTS ARE TO BE KNOWN

20. ❑CHRONOLOGICAL AGE

❑BIOLOGICAL AGE

❑TRAINING AGE

❑TRAINING HISTORY

❑HEALTH STATUS

❑FITNESS STATUS

❑STRESS AND RECOVERY RATE

❑GENDER

21. Before preparing a
Periodization, few
terminologies should
be known

22. VOLUME
▪TIME OR DURATION OF TRAINING – 10MINUTES, 20 SECONDS, 30 MINUTES
▪DISTANCE COVERED IN TRAINING – 5 KMS, 10 KMS, 100 MTRS, 400 MTRS
▪LOAD IN RESISTANCE TRAINING - 40 KGS, 70 KGS, 60 POUNDS, 130 KGS
TOTAL VOLUME
EVENT
DISTANCE/
TIME/LOAD
REPETITIONSSETS
TOTAL
VOLUME
SPRINTER 100 MTRS 8 3 2.4 KMS
MARATHON
RUNNER
30 MINUTES 3 1 1.5 HOURS
WEIGHT
TRAINER
40 KGS 10 4 1600 KGS

23. INTENSITY
THE AMOUNT OF WORK AN ATHLETE PERFORM IN PER UNIT OF TIME
•100 MTRS SPRINTER: BEST PERFORMANCE – 11 SECONDS
INTENSITY – 100%

•100 MTRS SPRINTER: RUNS 100 MTRS IN 11.5 SECONDS HIS/HER INTENSITY WILL
REDUCE – MEANS AROUND 80 %

EVENT INTENSITYREPETITIONSETS
SET
INTENSITY
SPRINTER
100 MTRS

80% 4 1 80%
85% 4 1 85%
90 % 4 1 90 %
TOTAL INTENSITY WILL BE 85 %
TOTAL INTENSITY

24. REST OR RECOVERY
THE TIME BETWEEN TWO REPETITIONS, TWO SETS OR TWO SESSIONS
TRAINING
PERIOD
REST OR
RECOVERY
TWO
REPETITIONS
30 SECONDS
TWO SETS 3 MINUTES
TWO SESSIONS12 HOURS
TO RECOVER THE BODY INTO NORMAL STATE AND
PREPARE THE BODY FOR THE NEXT TRAINING PERIOD

25. RECOVERY ARE OF THREE TYPES
1.INTER EXERCISE RECOVERY
2.POST EXERCISE RECOVERY
3.LONG TERM RECOVERY
AGE
SLEEP
USE OF RECOVERY
INTERVENTIONS AND
MODALITIES
HEALTH STATUS
TYPE OF
TRAINING
NUTRITION
TRAINING
STATUS
DAILY ROUTINE
HYDRATION
STATUS

26. RELATIONSHIP OF VOLUME AND INTENSITY
•VOLUME AND INTENSITY IS ALWAYS INVERSELY PROPORTIONAL TO EACH OTHER

•VOLUME HIGH – INTENSITY LOW
•VOLUME MEDIUM – INTENSITY MEDIUM
•VOLUME LOW – INTENSITY HIGH
VOLUME
INTENSITY

27. WAYS TO ALTER VOLUME
•INCREASE THE DURATION OF THE TRAINING SESSION

45 MINS TO 60 MINS

•INCREASE THE NUMBER OF TRAINING SESSIONS

2 SESSIONS IN A DAY TO 3 SESSIONS IN A DAY

•INCREASE THE NO. OF REPETITIONS IN A SET

5 REPETITION S IN A SET TO 8 REPETITIONS IN A SET

•INCREASE THE DISTANCE TRAVELED

3 KM TO 4 KM

•INCREASE THE RESISTANCE LOAD

50 KG TO 60 KG

28. WAYS TO ALTER INTENSITY
•INCREASE THE VELOCITY OF MOVEMENT

•100 METERS IN 14 SECONDS TO 100 METERS IN 13.5 SECONDS

•DECEASE THE REST INTERVAL BETWEEN REPETITIONS OR SETS

•30 SECONDS REST BETWEEN TWO 30 METERS SPRINT TO 20 SECONDS
REST BETWEEN TWO 30 METERS SPRINT

•INCREASE THE NO. OF COMPETITIONS IN A TRAINING PHASE

•8 COMPETITIONS IN A YEAR TO 11 COMPETITIONS IN A YEAR

29. 024681012
MONTHS
Phases of annual training plan
Macro cycle 1
1234
MESO CYCLE
Micro CYCLE
PREPARATORY
PHASE
COMPETITIVE
PHASE
T.P
TRANSITION
PHASE
GENERAL
PREPARATORY
PHASE
SPECIFIC
PREPARATORY
PHASE
P.C.P
PRE
COMPETITIVE
PHASE
COMPETITIVE
PHASE
T.P
PHASES
SUB PHASES
5678

30. 024681012
MONTHS
Phases of annual training plan FOR
DOUBLE PERIODIZATION
Macro cycle 1
1234
MESO CYCLE
Micro CYCLE
P.P C.P
T
P
G P PS P P
P
C
P
CP
T
P
PHASES
SUB PHASES
51 23




Macro cycle 2
P.PC.P
T
P
G
P
P
S
P
P
P
C
P
CP
T
P

31. WEEKLY PLAN OR MICRO CYCLE
❑Aim of the plan

❑Phase of the training

❑Fitness level of the athlete

❑Age

❑Gender

❑Type of Sport

32. KEY POINTS
ENDURANCE:
COMES SLOW AND GOES
SLOW
SPEED:
COMES FAST AND GOES
FAST
STRENGTH:
COMES SMOOTHLY,
MAINTAINS CERTAIN TIME
AND GOES RAPIDLY

33. DAYS
MONDAY
TUESDAY
FRIDAY
SATURDAY
SUNDAY
WEDNESDAY
THURSDAY
MORNING SESSION
STRENGTH ENDURANCE
PSYCHOLOGICAL TRAINING
SPEED
TACTICAL TRAINING
CO-ORDINATION
MATCH DAY
REST
BALANCE
TECHNICAL TRAINING
EXPLOSIVE STRENGTH
TECHNICAL TRAINING
ENDURANCE
EVENING SESSION
TECHNICAL TRAINING
FLEXIBILITY
AGILITY
ENDURANCE
REST
REST
SPEED
ACTIVE RECOVERY

34. TYPE OF
TRAINING
SPEED
EXPLOSIVE
STRENGTH
BALANCE
ENDURANCE
FLEXIBILITY
STRENGTH
ENDURANCE
COORDINATION
TYPE OF
EXERCISES/
METHOD
STRIDES
SPRINT
REPETITION
DEPTH JUMP
PLYOMETRICS
DYNAMIC LEG
STABILITY
FARTLEK
TRAINING
PARTNER
STRETCHING
CIRCUIT
TRAINING
HAND AND EYE
COORDINATION
HAND AND LEG
COORDINATION
VOLUME
80 MT
60 MT
30 SEC
15 SEC
30 SEC
5 KM
10 SEC
30 SEC
30 SEC
30 SEC
INTENSITY
70%
-
60%
-
60%
-
70%
80%
REPS
4
6
5
10
8
1
3
6
10
10
SETS
5
2
2
1
2
3
2
2
1
3
REST
B/W
REPS
1 MIN
30 SEC
1 MIN
NIL
10 SEC
1 MIN
30 SEC
30 SEC
30 SEC
30 SEC
REST
B/W
SETS
5 MIN
2 MIN
4 MIN
NIL
30 SEC
3 MIN
2 MIN
3 MIN
3 MIN
WORK&
REST
RATIO
1:2
1:2
1:2
1:0
1:1
1:2
1:1
2:2
1:3
1:4