Principles of training and periodisation

Introduction to Training Principles and Periodisation

Welcome to one of the most practical parts of the Exercise Physiology section! Have you ever wondered why an Olympic sprinter doesn't just run at 100% intensity every single day of the year? Or why a footballer’s training looks very different in July compared to May? It’s because elite performance isn't accidental—it is carefully planned using the Principles of Training and Periodisation. This chapter will teach you the "rules" of getting fit and the "calendar" of how athletes reach their absolute peak performance.

The Principles of Training

To ensure training is effective and safe, coaches follow a set of core principles. If these aren't followed, an athlete might "plateau" (stop improving), get bored, or even get injured.

1. Specificity

Training must be relevant to the sport, the individual, and the specific energy systems used. For example, a shot putter needs explosive power (ATP-PC system), so spending hours on a treadmill wouldn't be specific to their needs. You must train the right muscle groups and skills for your specific event.

2. Progressive Overload

To improve, you must work the body harder than it is normally used to. However, this must be progressive (gradual). If you increase the weight or distance too quickly, you risk injury; if you don't increase it at all, you won't see any further physiological adaptations.

3. Reversibility

This is the "use it or lose it" principle. If training stops or decreases in intensity, the hard-earned gains (like increased VO2 max or muscle strength) will gradually disappear. This often happens during an injury or a long off-season.

4. Recovery

This is perhaps the most underrated principle! The body doesn't actually get stronger during the workout—it gets stronger during recovery. This is when the body repairs tissues and replenishes energy stores. Without rest, overtraining occurs.

5. FITT

This is the formula used to apply Progressive Overload. It stands for:

• Frequency: How often you train (e.g., moving from 3 to 4 sessions per week).
• Intensity: How hard you train (e.g., lifting \(80\%\) of your max instead of \(75\%\)).
• Time: How long each session lasts (the duration).
• Type: The method of training used (e.g., HIIT, continuous, or weight training).

Quick Review: Remember the mnemonic S.P.O.R.R. (Specificity, Progressive Overload, Reversibility, Recovery) + FITT to keep these clear in your head!

Periodisation

Periodisation is the organised division of a training programme into specific blocks of time. Its main goal is to ensure the athlete peaks for their most important competition of the year.

The Three Cycles of Periodisation

Think of these as a set of Russian nesting dolls—the small ones fit inside the medium ones, which fit inside the big one.

1. Macrocycle

The Macrocycle is the "big picture" or long-term plan. It usually covers a whole year (a 12-month season) but can last four years for an Olympic athlete. It contains all the phases of training required to reach a specific goal.

2. Mesocycle

The Mesocycle is a medium-term block of training, typically lasting 4 to 12 weeks. Each mesocycle usually has a specific focus, such as building muscular endurance or refining technical skills.

3. Microcycle

The Microcycle is the short-term plan, usually lasting one week (or even just a few days). This is the detailed "to-do list" of daily training sessions, including specific drills and rest days.

Did you know? Using these cycles helps prevent boredom and overtraining because the focus changes regularly!

Phases of Training

A macrocycle is divided into three distinct phases. Each phase has a different purpose based on where the athlete is in their season.

1. Preparation Phase: This is usually the "off-season." Athletes focus on developing a high level of general fitness and building a "base" (e.g., aerobic capacity or strength) before the season starts. As it progresses, training becomes more sport-specific.

2. Competition Phase: This is the "in-season." The focus shifts to maintaining fitness while perfecting skills and tactics. Training volume (how much you do) often decreases so the athlete stays fresh for games or races, but intensity (how hard you do it) remains high.

3. Transition Phase: This is the "post-season" or "active recovery." It allows the athlete to recover physically and mentally from the season. It usually involves light, low-impact activity rather than total rest to avoid too much reversibility.

Tapering and Peaking

These two terms are vital for exam success when discussing how an athlete prepares for a major event:

• Tapering: This is the reduction of training volume (doing less work) in the days/weeks leading up to a major competition. This ensures that glycogen stores are full and the body is fully recovered and "fresh."
• Peaking: This is the result of successful periodisation. It is when the athlete is at their absolute best—physically, mentally, and technically—at the exact time of the competition.

Common Mistake: Don't confuse "Tapering" with "Reversibility." Tapering is a deliberate and planned reduction to help performance, whereas reversibility is an unwanted loss of fitness due to not training enough.

Key Takeaways

Principles of Training: Use S.P.O.R.R. and FITT to design and adjust training safely and effectively.
Periodisation: Is the division of training into Macro (year), Meso (weeks), and Micro (days) cycles.
Phases: Athletes move through Preparation (getting ready), Competition (performing), and Transition (recovering).
The Goal: Use Tapering to reach a Peak for the most important events.

Note: For details on specific training methods like HIIT, Weight Training, or PNF, please refer to the "Training methods, warm-up and testing" chapter.