Periodisation is the systematic planning of athletic or physical training. It involves cycling various aspects of a training program over a specific period to optimize performance and reduce the risk of injury. Conditioning programs often divide training into off-season, preseason, in-season, and postseason phases.
Tudor Bompa, a pioneer in periodisation strategies, explains:
“Periodisation of strength is structured into phases to maximize sport-specific strength. These phases include muscle endurance, hypertrophy, maximum strength, anatomical adaptation, and reactive training, incorporating power and explosiveness.”
In our academy, we approach ‘periodisation’ differently. Here, we’ll explore various models and their applications.
Periodisation training is primarily associated with elite sports and training for strength, energy systems, and skills. It provides a comprehensive plan for an athlete’s training year, breaking it into manageable cycles.
The longest cycle, typically spanning an entire year. It outlines the overall training plan, including seasons and competitions.
These are intermediate cycles, usually lasting 3-4 weeks, focusing on specific training phases like strength or endurance. Mesocycles align with competitions and skills development, incorporating tapering and recovery.
The shortest cycle, often a weeklong, involves detailed planning and measurement. Microcycles include rest days and specific training requirements, with 3-4 microcycles forming a mesocycle.
Level 3 PT education doesn’t require an understanding of periodisation, traditionally the realm of strength and conditioning (S&C) coaches. However, more clients are entering competitive amateur sports, making annual training plans more appealing and beneficial.
This planning method enhances personal training programs, broadening the concept of adaptation with specificity and complexity. It adds variety and likely success with fewer injury risks.
Understanding each decision in periodisation is intricate, requiring more than just exercise selection.
Personal trainers can use different periodisation models to tailor training to clients’ needs.
This model starts with strength development, progresses to strength with speed, and finally to power. As Brendan Chaplin notes, power can’t be developed without first building strength. This model suits Olympic lifters and rugby players.
Strength & Conditioning Education gives the example of the force velocity curve example:
Chuck’s model layers skill development in a pyramid plan:
Each law supports the others, creating a comprehensive training programme.
This pyramid model begins with ‘intrinsic biomechanics,’ developing good muscle function, mobile nerves, and joints before stabilizing the integrated system. It progresses to developing basic agonist/antagonist joint strength ratios and then to specific activity or sport training. This model benefits both elite athletes and average clients, such as desk workers or those aiming for fat loss.
While these periodisation models offer great frameworks, the most crucial factor in planning a periodisation program is the individual client. Always prioritize the client’s needs and preferences. For many, adherence to the program is the biggest challenge, so simplicity might be key, although some clients thrive on more complex challenges.
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