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PERIODIZATION OF SPORTS TRAINING
PERIODIZATION -‐ spli'ng a larger cycle into smaller ones -‐ method for determining the typical cycle for sports training
Division of a sports training cycle
The larger cycle contains several Smaller cycles
Sports career Several Olympic cycles
Olympic cycle 4 annual cycles
Annual cycle-‐macrocycle 3 mesocycles -‐ periods (preparatory, compe>>ve and final)
Mesocycle-‐period 2-‐5 mesocycles -‐ phase Mesocycle-‐phase 3-‐8 microcycles
Microcycle 3-‐14 training days
Training day 1-‐4 individual trainings
Individual training 4 parts (introductory, preparatory, main and final)
Part of individual training Sports and training operators
Types of training planning and programming
Long-‐term planning and programming of training Sports career Double Olympic cycle
Mid-‐term planning and programming of training Olympic cycle Two-‐year cycle
Short-‐term planning and programming of training Annual macro cycle Semi-‐annual macro cycle
Current planning and programming of training Mesocycle – period Mesocycle – phase
OperaIonal planning and programming training Micro cycle Training day Individual training
Basic structure and parameters of the annual training cycle
Preparatory period
XI. – ½ IV. 22 weeks
548
hours of training and compe>>on
XI XII ½ I ½ I II III ½ IV
Stage of mul>-‐faceted – basic prepara>ons
10 weeks X 26 hours=
260 hours
Stage of specially-‐situa>onal prepara>on
12 weeks x 24 hours =
280 hours
Compe>>on period
(1/2 IV. – IX.) 24 weeks
½ IV V VI VII VIII IX
456
hours of training and compe>>on
Precompe>>ve stage (opening – preparatory
compe>>on)
6 weeks X 22 hours = 132 hours
Compe>>on stage
(official compe>>on)
18 weeks X 18 hours = 324 hours
Basic structure and parameters of the annual training cycle
Transi>onal period
(IX. – X.) 6 weeks
48
hours
End of IX X End of X
Final stage
4 weeks = 40 hours
Ac>ve break
2 weeks x 4 hours = 8 hours
Mesocycle: 3 periods
1052
of training and compe>>on
Mesocycle : 6 stages
Microcycle: 52 weeks
Transi>onal period
(IX. – X.) 6 weeks
48
hours
End of IX X End of X
Final stage
4 weeks = 40 hours
Ac>ve break
2 weeks x 4 hours = 8 hours
1052
of training and compe>>on
Microcycle: 52 weeks
Mesocycle : 6 stages
Transi>onal period
(IX. – X.) 6 weeks
48
hours
End of IX X End of X
Final stage
4 weeks = 40 hours
Ac>ve break
2 weeks x 4 hours = 8 hours
1052
of training and compe>>on
Microcycle: 52 weeks
Proposal of the periodiza>on of the annual cycle of prepara>on by FISA
Annual periods: Month I Month II and III Month IV and V Month VI and VII Month VII and
IX Month X – XII
September October November
December January
February March
April May
June– August
Training periods: Transi>on period
Early preparatory
period
Preparatory period
Pre-‐compe>>on period
Early compe>>on
period
Compe>>on period
Training objecIves: Ac>ve break Power
General endurance
Maximum power General
endurance
Basic specific
endurance Rowing technique
Specific endurance Rowing
technique
Compe>>on training
(prepara>on)
Fitness training Fitness training
(physical preparation of athletes)
Cardio-‐respiratory training Development of functional skills
Neuro-‐muscular training Development of motor skills
Aerobic training A
Anaerobic trainning G+P
Mixed aerobic-‐anaerobic training
Endurance training
Power training
Speed training
Flexibility training
Repetitive strength training
Explosive strength training
Speed endurance training
Speed power training
Fitness training is a set of programs and procedures for the development and maintenance of
functional and motor abilities and morphological characteristics that are consistent with the characteristics of athlets, sports features, and the conditions in which it is implemented.
Types of fitness traning
General or mul>-‐faceted fitness prepara>on • The process of harmonious and mulI-‐faceted development of func>onal
and motor abili>es is understood.
It focuses on: • Improving fitness preparedness of all topological regions of the body • Improving the efficiency of all organs and organ systems • Improving of funcIonal and motor abiliIes • Fixing weak "links" in the locomotor system
Main (basic) fitness prepara>on
• Weight-‐bearing exercises and methods for an overall
development of dominant motor skills are deployed, i.e. those on which mostly the result in a sports field depends .
• Most are related to the development of the most important dimensions.
• The main (basic) fitness is the func>onal basis for later success in developing specific fitness levels.
Specific fitness prepara>on
• Provides energy and neuromuscular adapta>on to the specific requirements of the sport using complex exercises that are similar to the structures of moIon.
• In a way, it integrates fitness dominant skills relevant to the technique of the sports field.
• The more the athlete is trained, the more specific exercises are used.
Situa>onal fitness prepara>on
• Integrates fitness and tacIcal training.
• It manifests itself in the changing situa>ons in the race, which arise from rela>ons of coopera>on and confronta>on on the track with enhanced dynamism or prolonged duraIon of acIvity or with increased external load.
• The situa>onal fitness exercises loads are oden higher than the compe>>on.
• The motor and energy s>muli are more demanding than in compe>>ve condi>ons, i.e. it comes to a an overlapping of load.
Proposi>ons of the representa>on of certain types of fitness programs in certain periods and phases of the annual cycle
Periods Preparatory period
Preparatory period
Preparatory period
Preparatory period
CompeIIon period
Stage Stage of mul>-‐faceted prepara>on
Stage of basic prepara>on
Stage of specific prepara>on
Stage of situa>onal prepara>on
Preven>ve fitness programs
40%
25%
20%
10%
20%
Development fitness programs
50%
60%
50%
45
25%
Maintaining fitness programs
5%
10%
20%
35
40%
Regenera>on fitness programs
5%
5%
10%
10
15%
Dynamics of the extensiveness load during the prepara>on period
Training hours
4,5
4
3,5
3
2,5
2 Ac>ve period Basic
1,5 break compe>>on
1 A B C D season
0,5
A : Stage of multi-faceted preparation B : Stage of basic preparation C : Stage of specific preparation D : Pre-competition stage
Guidelines for the development of training programs in general preparaIon phase
• General work: Improvement of physical and mental factors. • Less involvement of situaIonal elements of rowing.
• High extensity -‐ lower intensity (60 -‐ 80%) a large number of repeIIons in all tasks, longer duraIon and higher frequency of sImuli in the training.
• Long-‐distance running, cycling, cross country running, swimming,
rollerblading, etc. for cardiovascular efficiency. • General physical preparaIon. Fitness programs.
• Depending on the situaIon, the share of technical -‐ tacIcal preparaIons can increase.
• CorrecIon of errors and stabilizaIon of motor skills.
Guidelines for the development of training programs in basic preparaIon phase
• Specific work on all the factors that are important for rowing. Moderate parIcipaIon in the compeIIon and situaIonal training. Work models for all athletes. Development programs should take into account the individual characterisIcs of rowers.
• A large volume of work in the range of 80-‐100% of the maximum middle-‐
range reps. Pay a_enIon to overtraining. • Specifically affect the development of the dominant fitness
characterisIcs in rowing. Work on the weaknesses of preparedness. • Basic fitness preparaIon. Short-‐distance running, ergometer, speed
strength and agility, reacIon speed. Work on exercise equipment for strength. PrevenIon of injuries.
Guidelines for the development of
training programs in situaIonal phase
• Very specific work on the factors that influence the race, results and success. A lot of Ime is devoted to rowing. The largest part of the training volume is occupied by rowing training and compeIIon. SituaIonal training.
• Less extensity -‐ higher intensity, smaller number of repeIIons;
abolish auxiliary exercises. The frequency of trainings in the microcycle can be reduced.
• Volume (total load) is at a maximum of 75 -‐ 90%. Perform
technical -‐ tacIcal training at maximum intensity. • Regularly scheduled training and rest. PrevenIon of injuries.
Ordinary microcycle
1 2 3 4 5 6 7 1 2 3 4 5 6 7
They are characterized by a classical distribution of training a larger or smaller loads. Trainings of middle and submaximal load dominate. It is mainly focused
on maintaining the fitness
Peak microcycle
1 2 3 4 5 6 7 1 2 3 4 5 6 7
It is characterized by a large number of training days and individual workouts with big and maximum loads. Such training covers more than 50%.
Regenera>on microcycle It contains a larger number of training
days and individual workouts with ligle or moderate loads.
1 2 3 4 5 6 7 1 2 3 4 5 6 7
Recrea>onal microcycle It contains a small number of training days and individual workouts with
supplementary sports.
A0 training
• It helps in speeding up the process of recovery after intensive training.
• Active break often is better than passive recreation.
• It helps as an active break from intensive sections.
• Good as introductory and return training after illness or injury.
• Due to the low intensity is good for working on technique
A1 training • The most dominant training in rowing.
• Aerobic extensive training.
• It is used for the development of basic aerobic endurance.
• Enhances the capillarization.
• Duration of load approx. 90 min.
• Without breaks.
• Due to the low intensity used to work on technique.
A2 training • Aerobic intensive training.
• Development of intense aerobic endurance.
• Increase of the muscle capillarization.
• Increase of the capacity to store muscle glycogen.
• Increase in the number and strength of slow muscle fibers.
• Increase of the ventilation lung capacity.
• Duration of load approx. 50 - 60 minutes.
Ap trainings
• Increase in levels of the anaerobic threshold.
• Increase in reserve glycogen stores. • Increase in blood volume as a result of higher volumes of
plasma and hemoglobin. • Improving the speed of the neuromuscular response and
recovery speed. • Duration of load approx. 30 – 40 min.
VO2max • Improvement (increase) of maximal oxygen intake.
• Strengthening the heart muscle (as pump).
• Cardiac hypertrophy (increase in heart cavity).
• Increase in levels of substances in the blood that maintain the pH balance (buffers).
• Improvement of the cardiovascular function at high intensities.
• Improvement of the function of neuro-muscular circuits (muscle innervation with more intensive loads).
AnL training (tolerance)
• Training of lactate tolerance.
• Increase in concentrations of lactate by highly intensive short loads (approx. 500 m).
• Abbreviated break to avoid lactate metabolism (approx. 1,5 load duration).
• Start next load under elevated lactate levels, i.e. start next interval with a higher concentration of lactate than it was in the previous load.
An L training (creaIon and decomposiIon of lactate)
• Development of lactate tolerance and anaerobic capacity.
• Make two or three loads (up to 500 m) with a small break to achieve a high concentration of lactate in the blood. Afterwards, take a longer break (10 - 15 min) to lactate by the end of decomposition and to achieve complete recovery.
• This is all repeated 1 - 2 times.
AnAl training
• Anaerobic alactate training. • Increase in the efficiency of the ATP - CP system. • Thus, the resulting energy has no significant share in the
race, and the representation of the training that develops this energy component is minimal.
• Mainly working on speed.
• Total duration 2 - 3 min.
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