Periodization Training
Long Term Training
Periodization
Periodization
of training
Generalized
6–14 yrs
Initiation
6–10 yrs
Prepuberty
Specialized
15 yrs +
Athletic
formation
11–14 yrs
Puberty
Specialization
15-18 yrs
Postpuberty
and
Adolescence
High
performance
19 yrs
Maturity
Workout Planning



Plan is methodical and scientific procedure
Plan is Coach’s tool
Planning eliminates the random as well as aimless approach used
in training

Planning must consider - an athlete’s potential
- rate of development
- the facilities
- equipment

Planning must be based on - the athlete’s performance (in tests
or competition)
- progress in training factors
- competition schedule
Types of Training Plans
1.
Training lesson plan (training unit/lesson)
2.
Microcycle (1 week)
3.
Macrocycle (2 – 6 weeks)
4.
Annual plan (Monocycle)
Annual Plan

AP guides athletic training over a year

An athlete must train continually for 11 months, then
reduce the amount of work during the last month
(physiological, psychological, and CNS rest and regeneration)

AP heads to the main competition of the year – a peak

In a good AP the development of skills, biomotor abilities,
and psychological traits follow logically and sequentially

The coach must do the planning, especially for
inexperienced athletes.
Annual Plan
The Annual Plan
Phases of
training
Subphases
PREPARATORY
General
preparation
Specific
Preparation
COMPETITIVE
Precompetitive
Main
competition
Transition
Transition
Annual Plan
The annual plan (Matveyev 1965)
Annual Plan
The annual plan (Ozolin, Bompa)
Annual Plan –
Periodization of Biomotor Abilities
The Annual Plan
Phases
Subphases
Strength
Endurance
Speed
PREPARATION
General
preparation
Specific
Preparation
Anatomical
adaptation
Maximum
strength
Aerobic
endurance
Aerobic
and
anaerobic
endurance
COMPETITIVE
-Alactic speed
-Anaerobic
endurance
Pre-competitive
Conversion
- Power
- Muscular
endurance
- Both
-Aerobic
endurance
-Specific
endurance
Specific
speed
-Alactic
-Lactic
-Speed
endurance
Main
competition
Maintenance
Specific
endurance
-
Transition
Specific speed
Agility
Reaction time
Speed endurance
Transition
C
Compensation
Aerobic
endurance
Macrocycle

Duration from 2 to 6 weeks (microcycles)

Duration depends on phases of the annual plan
- macrocycle for the preparatory phase (developmental m.,
shock m.)
- ratio of “load : rest” can be 4 : 1 or 3 : 1
- macrocycle for competitive phase
- ratio can vary from 4:1, 3:1, 2:1, 1:1, 2:2
- vary from one-peak ma. to two-peak ma.
Annual Plan – Macrocycles
The Annual Plan
Phases of
training
Subphases
Macrocycle
PREPARATORY
General
preparation
Specific
Preparation
COMPETITIVE
Precompetitive
Main
competition
Transition
Transition
Macrocycle

Examples of the developmental macrocycles
(a) 4 : 1
(b) 3 : 1
Macrocycle

Variations of the shock macrocycle (to break the athlete’s
ceiling of adaptation), in which (b) is of much higher demand
(a)
(b)
Microcycle

Mostly corresponds with a length of one week

The microcycle is the most important, functional tool of
planning

inexperienced and undereducated coaches are mostly unable to
plan beyond the microcycle scope
Annual Plan - Microcycle
The Annual Plan
Phases of
training
Subphases
Macrocycle
Microcycle
PREPARATORY
General
preparation
Specific
Preparation
COMPETITIVE
Precompetitive
Main
competition
Transition
Transition
Construction of Microcycle
1.
2.
3.
4.
5.
6.
7.
Key factors of the construction
Repetition
- general endurance, flexibility, or strength development = every 2nd day
- specific endurance
= 3x /week
- maintaining strength
= 2x /week
- max intensity
= max 2x /week
- active rest
= min 1x /week
Set objectives (dominant training factors)
Set the training demand (number of lessons, volume, intensity, and
complexity)
Set level of microcycle’s intensity (number of peaks and less intensive
lessons
Set training or competition days
Start a microcycle w/ low- or medium-intensity lessons and progress
Before an important competition use only one-peak microcycle (3-5 days
before the competition)
Samples of the Microcycle
One-peak Microcycle
Samples of the Microcycle
(a) Two-peaks microcycle
(b) Two-peaks microcycle
Samples of the Microcycle
(c) Two-peaks microcycle with higher demand
(d) Two-peaks competition microcycle
Samples of the Microcycle
(e) Two-peaks model training microcycle
(f) Three-peaks microcycle
Training Lesson Plan

The training lesson is the main organizing tool used

Type of Lessons
1. Learning lesson
2. Repetition lesson
3. Skill perfecting lesson
4. Assessment lesson

Forms of Lessons
1. Group lessons (both individual and team sports)
2. Individual lessons
3. Mixed lessons (concludes partly from group and individual
lessons)
4. Free Training lesson (advanced athletes)
Training Lesson Plan

Structure of the Lesson
1. Introduction (group meeting, objective setting, 3 – 5 min,
may be skipped in individual sports)
2. Preparation – Warm-up (20 – 30 min)
- raises body temperature
- stimulates CNS
- reduces the time of motor reaction, and improves motor
performance
- improves coordination
- helps prevent injury
Training Lesson Plan
3. Main Body of the Lesson (meet objectives of the training, 75
min)
Structure of the main body:
1. Learning, perfecting technical or tactical elements
(nerve cell is rested)
2. Speed and coordination development (low fatigue yet)
3. Strength development
4. Endurance development
4. Conclusion (Cool-down, 10 min)
- Cool-down enhances recovery rate and decreases LA level
- Reduces potential negative physiological and psychological
effects of the lesson (dissatisfaction)
Training Lesson Plan
Dynamics of the physiological curve of the training lesson