Understanding Periodisation in Sports Performance

undefined
 
 
 
In terms of sports performance, that means if
you fail to plan the development of your
athletes properly, you will not be able to
maximize their potential.
 
The planning process in sports is called
"Periodization".
 
Maj(R)S.Maniam
 
By the end of this workshop, you should have an
understanding of the following:
 
1.
What,Why, When and How of Periodisation
 
2.
The Phases and Cycles in Periodisation
 
3.
Meaning and use of Tapering , Transition  and Peaking Index
 
4.
How all above is used to formulate an Annual Squash Plan
 
 
 
 
Maj(R)S.Maniam
 
To compete at the elite level squash
players require to develop and be
proficient in a range of attributes.
 
Ideally players use a periodised approach
to training for optimal long-term
development, which allow them to
sequentially develop these attributes over
a desired period of time
 
Periodisation is the art and science of planning
and integrating all training components
(technical, tactical, physical and psychological)
along with social factors (sleep, nutrition,
hydration, drug education, career guidance)
 
Into a sequence that will optimize the
development of an athlete and lead to peak
performance at the desired time, while avoiding
plateau and overtraining.
 
In a nutshell it means when and what type of
stress you place on the body
 
Maj(R)S.Maniam
 
CLASSIC LINEAR PERIODISATION
 
UNDULATING PERIODISATION
 
CONJUGATIVE PERIODISATION
 
Maj(R)S.Maniam
 
 
Progressing a training stress or fitness characteristic in a
linear fashion.
 
This is roughly equivalent to “progressive overload” for
single or multiple factors. Normally concentrating on one
motor ability per phase without changes in exercise.
 
Any change from one session to the next is some form of
progressive overload. More weight on the bar, more reps,
more sets, etc.
 
Progress with more weight with the same number of reps,
or more reps with the same weight.
 
 
 
 
Maj(R)S.Maniam
 
Changing the training volume and/or intensity
to expose the body to different stressors.
 
Weights, reps, and sets can change day to day
and week to week, but there are normally no
changes in exercises, and the overall average
volume and intensity remains the same.
 
Maj(R)S.Maniam
 
Regularly changing training stressors
(exercises) with the purpose of training
different physical characteristics (like maximal
strength and explosiveness, for example)
simultaneously.
 
There is no one-size-fits-all best training plan,
but almost all successful training plans have all
three of these elements – linearity, conjugation,
and undulation
 
Microcycle
5-7 days.
Normally a week
 
Mesocycle
Major training phase within a year (4-6 weeks)
Normally a month
 
Macrocycle
A training year
It refers to the overall training period, usually
representing a year or two. There are longer
cycles as well for the Olympian, being 4 or 8
years.
 
Preparation Period
 
Competition  Period
 
Transition  Period
 
General Preparation
Phase
 
Specific Preparation
Phase
 
Pre-Competition
Phase
 
Competition
Phase
Transition Phase
Rest and Recovery
 
General Preparatory Phase
 
Rehabilitation from existing injury
Structural development
Fitness foundation with cross-training
General Aerobic Endurance
General Strength
Strength Endurance
Speed
Skill Building development
Varied technical practice
 
 
Specific Preparatory Phase
 
General Aerobic Endurance
Special Endurance
Sub-maximal speed endurance
General Strength
Speed Strength
Strength Endurance
Speed
Skills/Coordination
Sport-specific fitness and training
 
 
 
Pre-Competition
Lactate Training (if appropriate)
Taper
High intensity/low volume
Competition simulation
Competition
Maintenance of the components of
performance
High intensity/very low volume
Focus on mental skills
 
Maintain fitness
30-50% of competition load
 
Mental and Physical Rest
 
Career/Education
 
Screenings
Physical
Psychological
Career/Education
 
Possibly fitness testing?
 
Review year
 
Goal setting
 
Periodisation
 
Preparation Phase
 
Competition Phase
 
Main
Competitions
 
General
Preparatio
n
 
Specific
Preparation
 
Pre-
Competition
Phase
 
Transition
 
Main Competition
 
Special Prep. Phase
 
Unloading
Phase
 
Volume
 
Intensity
 
Athletic Shape
 
 
PERCEPTUAL MOTOR SKILLS
 
 
PSYCHOLOGICAL SKILLS
 
 
PHYSIOLOGICAL SKILLS
 
    LIFE SKILLS
 
 
RALLY BUILDING AND MOVEMENT SKILLS IN A
RALLY
 
TACTICAL DRILLS (SIMPLE AND
   PRESSURE SESSIONS)
 
SESSION WITH COACH (SIMPLE AND PRESSURE
   SESSIONS)
 
 
 
TACTICAL GAMES
 
DECEPTION AND DECISION MAKING
 
PERFORMANCE ANALYSIS – DIAGNOSTIC CLOCK
FOR NOTATIONAL AND VIDEO
 
CONDITIONED GAMES
 
MATCH OVERLOAD AND MATCHPLAY
 
COMPETITION
 
 
GOAL SETTING AND MOTIVATION
 
RELAXATION
 
VISUALISATION AND IMAGERY
 
BREATHING TECHNIQUES
 
COPING WITH STRESS
 
FOCUSSING
 
 SELF-  TALK
 
COMPONENTS:
Aerobic
Anaerobic
Strength–general, hypertrophy,
endurance, maximum, power
Flexibility
Agility
Balance
Core stability
Co-ordination
Reaction and Response Time (HickS-LAW)
 
Nutrition
 
Athlete Career Guidance
 
Athlete Education Guidance
 
Rest and Recovery Patterns
 
Drugs – Counselling
 
Habits
 
 
GPP
 
SKILL BUILDING
 
Error Diagnosis (Diagnostic-Clock) & PDA
Correction
 
Learning of new skills
 
 
Movement Biomechanics & Styles
 
TACTICAL SKILLS
 
Game styles
 
Video Analysis - Understanding different game
   plans
 
Maj(R)S.Maniam
 
PERCEPTUAL MOTOR
 SKILLS
 
Open drills
 
 Anticipation – Perception - Deception
 
Pressure Drills
 
Movement skills when under pressure
 
Performance Analysis – Diagnostic Clock
– player and opponent matches
 
Maj(R)S.Maniam
 
PERCEPTUAL MOTOR SKILLS
 
Conditioned Games
 
Game plans
 
Match overload
 
Match play
 
Test matches
 
Video Analysis -
 
 
Maj(R)S.Maniam
 
PERCEPTUAL MOTOR SKILLS
 
Conditioned Games
 
Game plans
 
Match overload
 
Match play
 
Test matches
 
Video Analysis – Diagnostic Clock
 
 
Maj(R)S.Maniam
 
 
GPP
Aerobic Build-up
 
General Strength
 
Hypertrophy
 
Fitness Test
 
Maj(R)S.Maniam
 
Speed and Agility
 
Speed and Strength Endurance
 
Maximum Strength
 
Power – Conversion
 
Plyometrics
 
Fitness Test
 
Maj(R)S.Maniam
 
Lactate Training – (Tabata type activity)
 
Speed and Agility (High Intensity, Low
duration)
 
Tapering – Mileage – less is more
                 - Training Intensity – more is more
 
 
Maj(R)S.Maniam
 
 
GPP
 Introduction to the skill (Explain concept)
  Development of the skill in a quiet setting
SPP
  
Incorporation of the skill in sport specific situation
(Specific
       application)
  
Refinement of the skill in training and in preparatory
competition
COMPETITION
  
Integration of the skill in strategies of
     competition
  
Use of the skill in competition to achieve IPS
 
Maj(R)S.Maniam
 
Maj(R)S.Maniam
 
CLASSIFICATION OF YEARLY COMPETITION
 SCHEDULE
 
Peaking Index 1 - NO EMPHASIS
 
Training continues as usual. May train on
         competition day.
 
e.g. local leagues, local club competitions,
         ladder matches.
 
Peaking Index 2 - MINOR EMPHASIS
 
 
Taper period – 1 day. (Generally no training on
          competition day)
 
Active rest/recovery – 1 day
 
Total 1 – 2 days (slightly disrupted training)
 
e.g. local competitions
 
Peaking Index 3 - First Minor Peaking Competition
 
Taper period – 2-4 days
 
Active rest/recovery – 1-4 days
 
Total 5-7 days disrupted training
 
e.g. national championships, test matches
 
Peaking Index 4 - First Major Peaking
 
Taper period - 4-10 days.
 
Active rest/recovery 5-7 days
 
Total 9-17 days (not including competition
         period) e.g. international open events, selected
         PSA, WISPA events.
 
Peaking Index 5 - Most Important Yearly Peak
 
Taper period – 14-21 days
 
Active rest/recovery 4-12 weeks
 
Total 6-15 weeks disrupted training (not
        including competition period) e.g. the
        Olympics, World championships, Asian
        championships, Asian Games
The star rating level is dependant on the
competition level.
 
 
Step 1:
 Identify the major events that the athletes
must peak for. Include any important dates in the
plan including training camps, school holidays
and exams.
 
Step 2:
 Work chronologically backwards from this
date outlining the weeks and months to the
current date.
 
Step 3:
 Divide the plan into three major training
phases of a training plan (preparation - (GPP,
SPP), pre-competition, and competition)
 
Maj(R)S.Maniam
 
Step 4:
 Break each phase into the desired messo
cycles and micro cycles incorporating appropriate
loading and unloading (recovery) periods. A
general recommendation is to have a four-week
messo cycle where you have three weeks of loading
followed by one week unloading or recovery.
 
Step 5:
 Determine target training load percentages
for each phase.
 
Step 6:
 Incorporate a method of monitoring the
progress of the athletes into the plan, e.g. time
trials, fitness tests, game rehearsals etc.
 
Maj(R)S.Maniam
 
 
 
Step 1
: Identify which phase the particular week occurs
in and observe the target training load percentages for
that phase
 
Step 2:
 Observe the time, distance or performance
target for that week
 
Step 3:
 Determine the time and/or distance for each
training zone for that week
 
Step 4:
 Select the suitable training protocols to achieve
these training goals "
 
Step 5:
 Record and monitor your plan
 
Maj(R)S.Maniam
 
Maj(R)S.Maniam
 
Maj(R)S.Maniam
 
Periodisation is best thought of as a way of
organising your long term training towards an
eventual goal for improved performance of hitting
a peak on a particular date.
 
If you want to build the best all round performance,
some form of periodisation will undoubtedly form
the bedrock of your training scheme.
 
 
 
 
  THANK YOU
 
Maj(R)S.Maniam
 
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Proper planning and development are crucial for maximizing athletes' potential in sports. Periodisation is the planning process that helps optimize training components and lead to peak performance while avoiding overtraining. Linear, undulating, and conjugative periodisation are common approaches used to progress training stress and fitness characteristics. By following a periodised approach, athletes can sequentially develop attributes over time for long-term success at the elite level.


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  1. In terms of sports performance, that means if you fail to plan the development of your athletes properly, you will not be able to maximize their potential. The planning process in sports is called "Periodization". Maj(R)S.Maniam

  2. By the end of this workshop, you should have an understanding of the following: What,Why, When and How of Periodisation 1. The Phases and Cycles in Periodisation 2. Meaning and use of Tapering , Transition and Peaking Index 3. How all above is used to formulate an Annual Squash Plan 4. Maj(R)S.Maniam

  3. To compete at the elite level squash players require to develop and be proficient in a range of attributes. Ideally players use a periodised approach to training for optimal long-term development, which allow them to sequentially develop these attributes over a desired period of time

  4. Periodisation is the art and science of planning and integrating all training components (technical, tactical, physical and psychological) along with social factors (sleep, nutrition, hydration, drug education, career guidance) Into a sequence that will optimize the development of an athlete and lead to peak performance at the desired time, while avoiding plateau and overtraining. In a nutshell it means when and what type of stress you place on the body Maj(R)S.Maniam

  5. CLASSIC LINEAR PERIODISATION UNDULATING PERIODISATION CONJUGATIVE PERIODISATION Maj(R)S.Maniam

  6. Progressing a training stress or fitness characteristic in a linear fashion. This is roughly equivalent to progressive overload for single or multiple factors. Normally concentrating on one motor ability per phase without changes in exercise. Any change from one session to the next is some form of progressive overload. More weight on the bar, more reps, more sets, etc. Progress with more weight with the same number of reps, or more reps with the same weight. Maj(R)S.Maniam

  7. Changing the training volume and/or intensity to expose the body to different stressors. Weights, reps, and sets can change day to day and week to week, but there are normally no changes in exercises, and the overall average volume and intensity remains the same. Maj(R)S.Maniam

  8. Regularly changing training stressors (exercises) with the purpose of training different physical characteristics (like maximal strength and explosiveness, for example) simultaneously. There is no one-size-fits-all best training plan, but almost all successful training plans have all three of these elements linearity, conjugation, and undulation

  9. Microcycle 5-7 days. Normally a week Mesocycle Major training phase within a year (4-6 weeks) Normally a month Macrocycle A training year It refers to the overall training period, usually representing a year or two. There are longer cycles as well for the Olympian, being 4 or 8 years.

  10. Preparation Period General Preparation Phase Specific Preparation Phase Competition Period Pre-Competition Phase Competition Phase Transition Period Transition Phase Rest and Recovery

  11. General Preparatory Phase Rehabilitation from existing injury Structural development Fitness foundation with cross-training General Aerobic Endurance General Strength Strength Endurance Speed Skill Building development Varied technical practice

  12. Specific Preparatory Phase General Aerobic Endurance Special Endurance Sub-maximal speed endurance General Strength Speed Strength Strength Endurance Speed Skills/Coordination Sport-specific fitness and training

  13. Pre-Competition Lactate Training (if appropriate) Taper High intensity/low volume Competition simulation Competition Maintenance of the components of performance High intensity/very low volume Focus on mental skills

  14. Maintain fitness 30-50% of competition load Mental and Physical Rest Career/Education Screenings Physical Psychological Career/Education Possibly fitness testing? Review year Goal setting

  15. Pre- General Specific Competition Preparatio n Preparation Phase Main Competitions Preparation Phase Competition Phase Volume Intensity Athletic Shape

  16. PERCEPTUAL MOTOR SKILLS PSYCHOLOGICAL SKILLS PHYSIOLOGICAL SKILLS LIFE SKILLS

  17. RALLY BUILDING AND MOVEMENT SKILLS IN A RALLY TACTICAL DRILLS (SIMPLE AND PRESSURE SESSIONS) SESSION WITH COACH (SIMPLE AND PRESSURE SESSIONS)

  18. TACTICAL GAMES DECEPTION AND DECISION MAKING PERFORMANCE ANALYSIS DIAGNOSTIC CLOCK FOR NOTATIONAL AND VIDEO CONDITIONED GAMES MATCH OVERLOAD AND MATCHPLAY COMPETITION

  19. GOAL SETTING AND MOTIVATION RELAXATION VISUALISATION AND IMAGERY BREATHING TECHNIQUES COPING WITH STRESS FOCUSSING SELF- TALK

  20. COMPONENTS: Aerobic Anaerobic Strength general, hypertrophy, endurance, maximum, power Flexibility Agility Balance Core stability Co-ordination Reaction and Response Time (HickS-LAW)

  21. Nutrition Athlete Career Guidance Athlete Education Guidance Rest and Recovery Patterns Drugs Counselling Habits

  22. GPP SKILL BUILDING Error Diagnosis (Diagnostic-Clock) & PDA Correction Learning of new skills GPP SKILL BUILDING Movement Biomechanics & Styles TACTICAL SKILLS Game styles Video Analysis - Understanding different game plans TACTICAL SKILLS Maj(R)S.Maniam

  23. PERCEPTUAL MOTOR Open drills Anticipation Perception - Deception Pressure Drills Movement skills when under pressure Performance Analysis Diagnostic Clock player and opponent matches PERCEPTUAL MOTOR SKILLS Maj(R)S.Maniam

  24. PERCEPTUAL MOTOR SKILLS Conditioned Games Game plans Match overload Match play Test matches Video Analysis - Maj(R)S.Maniam

  25. PERCEPTUAL MOTOR SKILLS Conditioned Games Game plans Match overload Match play Test matches Video Analysis Diagnostic Clock Maj(R)S.Maniam

  26. GPP Aerobic Build-up GPP General Strength Hypertrophy Fitness Test Maj(R)S.Maniam

  27. Speed and Agility Speed and Strength Endurance Maximum Strength Power Conversion Plyometrics Fitness Test Maj(R)S.Maniam

  28. Lactate Training (Tabata type activity) Speed and Agility (High Intensity, Low duration) Tapering Mileage less is more - Training Intensity more is more Maj(R)S.Maniam

  29. GPP Introduction to the skill (Explain concept) Development of the skill in a quiet setting SPP Incorporation of the skill in sport specific situation (Specific Refinement of the skill in training and in preparatory competition COMPETITION Integration of the skill in strategies of Use of the skill in competition to achieve IPS GPP SPP Incorporation of the skill in sport specific situation (Specific application) Refinement of the skill in training and in preparatory competition COMPETITION Integration of the skill in strategies of competition Use of the skill in competition to achieve IPS application) competition Maj(R)S.Maniam

  30. PHASES/ COMPONENTS PREPARATORY COMPETITION GPP SPP PRE-COMP COMP PERCEPTUAL MOTOR SKILLS Maintain Video Reviews Error Correction PDA Learning of new skills Basic Skills Movement Game styles Video Analysis - Understanding different game plans Open drills Deception and Anticipation Pressure Drills Movement Skills Video Analysis player and opponent matches Conditioned Games Game plans Match overload Match play Test matches Video Analysis PHYSICAL Aerobic Build-up General Strength Hypertrophy Fitness Test Maintain Speed and Agility Speed Endurance Maximum Strength Power Conversion Plyometrics Fitness Test Lactate Training Speed and Agility (High Intensity, Low duration Strength Endurance PSYCHOLOGICAL Incorporation of the skill in sport specific situation (Specific application) Refinement of the skill in training and in preparatory competition Integration of the skill in strategies of competition Use of the skill in competition to achieve ISP Introduction to the skill (Explain concept) Development of the skill in a quiet setting Maj(R)S.Maniam

  31. CLASSIFICATION OF YEARLY COMPETITION SCHEDULE Peaking Index 1 competition day. ladder matches. Peaking Index 2 competition day) CLASSIFICATION OF YEARLY COMPETITION SCHEDULE Peaking Index 1 - - NO EMPHASIS Training continues as usual. May train on e.g. local leagues, local club competitions, NO EMPHASIS Peaking Index 2 - - MINOR EMPHASIS Taper period 1 day. (Generally no training on Active rest/recovery 1 day Total 1 2 days (slightly disrupted training) e.g. local competitions MINOR EMPHASIS

  32. Peaking Index 3 Peaking Index 3 - - First Minor Peaking Competition Taper period 2-4 days Active rest/recovery 1-4 days Total 5-7 days disrupted training e.g. national championships, test matches First Minor Peaking Competition Peaking Index 4 period) e.g. international open events, selected PSA, WISPA events. Peaking Index 4 - - First Major Peaking Taper period - 4-10 days. Active rest/recovery 5-7 days Total 9-17 days (not including competition First Major Peaking

  33. Peaking Index 5 including competition period) e.g. the Olympics, World championships, Asian championships, Asian Games The star rating level is dependant on the competition level. Peaking Index 5 - - Most Important Yearly Peak Taper period 14-21 days Active rest/recovery 4-12 weeks Total 6-15 weeks disrupted training (not Most Important Yearly Peak

  34. Step 1: Identify the major events that the athletes must peak for. Include any important dates in the plan including training camps, school holidays and exams. Step 2: Work chronologically backwards from this date outlining the weeks and months to the current date. Step 3: Divide the plan into three major training phases of a training plan (preparation - (GPP, SPP), pre-competition, and competition) Maj(R)S.Maniam

  35. Step 4: Break each phase into the desired messo cycles and micro cycles incorporating appropriate loading and unloading (recovery) periods. A general recommendation is to have a four-week messo cycle where you have three weeks of loading followed by one week unloading or recovery. Step 5: Determine target training load percentages for each phase. Step 6: Incorporate a method of monitoring the progress of the athletes into the plan, e.g. time trials, fitness tests, game rehearsals etc. Maj(R)S.Maniam

  36. Step 1: Identify which phase the particular week occurs in and observe the target training load percentages for that phase Step 2: Observe the time, distance or performance target for that week Step 3: Determine the time and/or distance for each training zone for that week Step 4: Select the suitable training protocols to achieve these training goals " Step 5: Record and monitor your plan Maj(R)S.Maniam

  37. ANNUAL PLAN MONTHS JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC DATES WEEKENDS7 14 21 28 4 11 18 25 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 2 9 16 23 30 C A L E N D A R O F E V E N T S LOCAL FOREIGN TRAINING PHASE P A R A M E T E R S STRENGTH T R A I N I N G ENDURANCE SPEED TECHNICAL TACTICAL PSYCHO MACRO CYCLE 1 2 3 4 5 6 7 8 9 10 11 12 MICRO CYCLE 1 2 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 PEAKING INDEX FITNESS TEST MEDICAL TEST TRAINING CAMPS VOLUME ------- P 5 INTENSITY E 4 PEAKING A 3 K 2 1 GENERAL The follwowing activities should be encouraged on a regular/daily basis: 1. Breathing exercises 2. Relaxation and visualisation 3. Stabiliser exercises 4. Sit-ups and push-ups STRENGTH PHYSICAL Aerobic Endurance Anaerobic Lactate Recovery Training Plyometric Speed & Agility Recovery Week TACTICAL Anticipation & Deception Conditioned Games Video Analysis Shot Selection Coping with different types of play TECHNICAL Error Correction Solo Session with coach Pressure Drills Conditioned Games Match Overload & Matchplay PSYCHOLOGICAL Goal Setting and Motivation Breathing and Concentration Positive Self Talk Relaxation and visualisation Coping with anxiety Distraction Management Reps 8-10 4-6 6-8 30-40 Sets 1-2 3-5 2-4 1-2 %RM 50-60% 75-85% 60-70% 55-65 General? Strength? (AA) Max? Str Power/Conversion Strength? Endurance Maj(R)S.Maniam

  38. Maj(R)S.Maniam

  39. Periodisation is best thought of as a way of organising your long term training towards an eventual goal for improved performance of hitting a peak on a particular date. If you want to build the best all round performance, some form of periodisation will undoubtedly form the bedrock of your training scheme.

  40. THANK YOU Maj(R)S.Maniam

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