AN INTRODUCTION TO PERIODISATION

Chapter # 9
SPORTS PHYSICAL THERAPY

Dr Atif Dustgir,PT Associate Professor

MULTAN COLLEGE OF REHABLITATION SCIENCES, |
MULTAN MEDICAL & DENTAL COLLEGE MULTAN
 PERIODISATION
• The structured and sequential planning of training to allow the athlete to make optimal gains
in sports performance and produce their best performances in key competitions with minimal
risk of overtraining or injury

To achieve sport- specific goals, Periodisation involves the planned and structured variation in

 training type
 volume (intensity and duration)
 rest
Peridisation is achieved via the periodical progression of specific aspects of fitness within a specified
time frame.

• This style of programme allows for gradual and progressive overload, ensuring an optimal
stimulus for adaptation whilst allowing adequate time for recovery and adaptation.

• Progressive overload is essential in all aspects of physical training, whether the aim is to
optimise performance, improve body image, or rehabilitate an injury

• In a periodised model, the athlete progresses through phases (meso-cycles), each of which
targets a specific fitness attribute,

but

is planned such that the intensity and specificity advances from phase to phase and culminates in the
athlete reaching their peak of sport-specific fitness at the exact time of key competition

For example,
subsequent phases may focus on

• basic anatomical and functional adaptations (increased range of motion, increased tendon
strength, improved coordination and increased stability),
• strength endurance,
• maximal strength,
• power
and, ultimately,

• sport-specific speed and power

Such a progression requires

Appropriate adjustments in the

• frequency,
• intensity
• duration of individual training sessions
 and

The appropriate selection of exercises

• sets
• repetitions within each session

TRAINING CYCLES
Most effective training programmes break training down into cycles.

• This allows athletes to focus on different attributes at different times, helps with the prevention
of overtraining,
and
• is convenient as training can be made to coincide with our own cycles (for example, weeks,
seasons, years and Olympiads).

Training cycles can last from days to years and, depending on their length are termed

• macro-cycles
• meso-cycles
• micro-cycles
TABLE 9.1

• A meso-cycle is interspersed with periods of reduced training to facilitate rejuvenation.

• In this way, mesocycles can be structured to maximise the recuperative effects of the recovery
periods and minimise the risk of overtraining.

FIGURE 9.1 & 9.2

The training of speed, maximal strength, technique and the learning of new skills should be
emphasised during the early weeks of each four-week cycle, when the athlete is relatively fresh and
receptive to such methods.

During later weeks the most trainable attributes will be cardiovascular endurance, anaerobic power,
local muscular endurance and speed endurance.
 THE TRAINING YEAR
• The most common macro cycle is the training year

Which in turn consists of a number of meso-cycles and micro-cycles.

Every training year consists of a

1. a preparation phase
2. a performance phase
and
3. a recuperation phase
Figure 9.4
Each Phase varies in length depending on the competition schedule of each particular sport

1. The preparation phase itself may be considered in greater detail and further divided into a

I. a general preparation period

II. a specific preparation period
and
III. a pre-competition period

A training year labeled with five distinct periods:

• General-conditioning period;
• Specific-conditioning period;
• Pre-competition period;
• Competition (or performance) period;
• Transition (or recuperation) period
• The general conditioning period

Table 9.2

The general conditioning period develop a broad base of fitness that acts as a foundation for the high-
intensity, sport specific training that follows.

This period predominantly focuses on strength endurance but also includes some power exercises,
cardiovascular fitness, flexibility training and technique work

This phase is characterised by a progressive increase in both volume (primary aim) and intensity
(secondary aim) of training.

Athletes should not neglect their practice of sport specific skills

• Specific conditioning and pre-competition period

• This phase provide a progressive transition from the broad general fitness towards the highly
specific fitness required by competition.
It can last from a few weeks (English Premiership football) through to two or three months (sprinters)

• This consists of a progressive increase in intensity and decrease in volume of training with a
greater emphasis of sports specific activities and skills, functional speeds and actual sports
practices.

• Strength training focuses on basic strength (4–6 repetitions, 3–5 sets, 3–5 days per week)

2. Competition Period

The length of the competition period varies for different sports however the aims remain the
same.

(soccer — 9 months, athletics — 3–4 months, cricket — 5 months);

• Athletes need to maintain their hard earned fitness, optimise performance, remain injury free,
and peak for key competitions.

• This usually focuses on lower volume strength and power based activities (2–3 repetitions, 3–5
sets, 3–6 days per week depending on frequency of competition)

3. Transition/recuperation period/active rest

• This period usually lasts around a month, depending on the sport.

• The aims are to achieve full recuperation in readiness for the general preparation period ahead.

• It is also a time of relaxation and enjoyment.

Figure 9.5

The stresses of competitive sport are far more than just physical.

• Athletes need time to un-wind and relax.

• Rest should be taken from the hard training and competition but athletes must also remain
active and partake in activities unrelated to their sport.
This helps with weight management but also enables the athlete to maintain a degree of general fitness
going into the general preparation phase
 GOALS OF MESOCYCLE
• There are specific goals for each mesocycle of training.

• Anatomical adaptation
• Hypertrophy
• Strength
– Maximum Strength
– Speed Strength
– Strength Endurance
• Power
Table 9.3

These phases, but especially the anatomical adaptation phase, need to take into account the ‘laws of
strength training’ and the principles of ‘functional training’

Differences between sports

• The length of the preparation, competition, transition periods and associated mesocycles,
changes from sport to sport and athlete to athlete.

• For example, a track and field athlete may have two or three key competitions throughout the
course of a three-month competitive season. The rest of the year is effectively preparation for
these key competitions.

• In contrast, an English Premiership football team may only have a six- or seven-week
preparation period preceding a nine-month competitive season, during which players are
expected to compete on a weekly or a twice-weekly basis.

• Swimmers often have major competitions arranged on 13- or 14- week cycles.

• Professional boxers may have between three and four fights a year, with their training always
geared towards preparation for the next fight.

• Despite the different conditions encountered during the preparation for these sports, the
following general principles still apply.

– A gradual build-up in volume (and intensity) early on; as the competition approaches the
intensity or quality increases further, whilst the volume tapers off.