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BTEC Sport L3 Periodisation

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katherine fewster

on 9 November 2015

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Transcript of BTEC Sport L3 Periodisation

Phases of competition
Pre-Season, In-Season, Off-Season
The period immediately before competition when the volume & intenisty of training is reduced.
Training needs to be organised so that both mental & physical functions are optimised at the same time.
Students learn about -
Planning a traning period (periodisation) - phases of competition (pre-season, in-season and off-season phases) -subphases (macro and microcycles) - peaking - tapering - sports-specific subphases (fitness components, skill requirements)
Beyond the division of the phases of competition a training program can be broken down even more to allow a coach to plan a yearly training program.
Planning a training programme

Students learn to -

develop and justify a periodisation chart of the fitness and skill-specific requirements of a particular sport.
Varies in duration, dependent on sport.
Long-Term planning frameworks generally representing an entire program (annual plan).
These phases all have specific demands in terms of training & performance requirements, goals & needs.
Pre- Season
Off- Season

Planning a training year
Effective planning requires a training year to be divided into managable areas, establishing targets and making realistic goals.
The process of structuring training into managable phases is called

The purpose of

Training volume/intensity can be monitored & adjusted
Time periods to allow adaptions to occur are programmed
Overtraining & undertraning problems should not occur
Subtle & important changes in training exist in each of the phases.
(Preparation phase)
Usually occurs 6-12 weeks prior to competition begining.
It requires a high volume of training at moderate levels of intensity & needs to target appropriate energy systems.
Training sessions are longer to increase fitness & commitment.
Basic aims include -
improving all aspects of fitness e.g. strength, flexiblity
develop technique
improve performance biomechanics
introduce strategies to players
teach mental skills

Of Pre-Season Training
Basic aims are best achived through a variety of methods, including -
Continuous training
Fartlek training
Interval training
Resistance work
Variations of long slow work & short fast work
(Competition Phase)
Fitness adaptions made in the pre-season are maintained through more effort into training escalates rather than repetitive work.
Basic aims include -
Maintain stamina
Practice & improve tactics/strategies
Perfect skill execution
Gain competitive experience
Continue working on mental skills
Of In-Season Training
Supplementary work on required fitness components such as strength, power, flexibility & speed
Use of highly specific skill practices (drills)
Continuation of conditioning training
Use of small games, grids & resistance work to increase intensity and provide relief
The training principle
needs to be applied more during the competition phase for peak performance.
(Transition Phase)
This phase allows both physical & mental recovery from both training & competition. Yet is not an absence from all activity or otherwise all gains are lost.
Characteristics Include -

One week of total rest
Active rest for the remaining weeks, reducing training sessions
A change in environment (outdoors to indoors)
Diet modification to reflect workload
Maintenance of strength & flexibility
Work on weaknesses and/or Injury recovery
Although only lasts around 1 month, it provides the opportunity to replenish mental & physical energy.
Macrocycles, Mesocycles & Microcycles
It shows the avaliable preperation time before a major event & identifys all competitions throughout the course.
References training specifics such as volume & intensity over a period of time along with strength & endurance matinence.
Are smaller blocks within a macrocyle lasting for around 7-10 days,containing specific information regarding training.
This deatiled planning allows specific objectives to be achieved.
It includes deatiled information about -
Principles of training
FITT principles skills, activities, resistance training, plyometrics & specific session organisation.
Sport-Specific Subphases
Fitness Components & Skill Requirements
The phase of training in which performance is optimised to meet the demands of a race, competition or series.
Temporary state only occuring in the In-Season phase.
Physiological & Social Indicators -
Excellent state of health
Quick rate of recovery
Body Systems tuned for optimal functioning
Adjustments to tactical preperation completed
Superior neuromuscual coordination
Heightened self-confidence/motivation
Ability to adapt to stress
State of mental alertness


Of Peaking
A swimmer trains for many years. They have their peak performance winning gold along with breaking a world record.
Allows tissue to rebuild & fully replaces energy stores.
Should be accompanied by rest & good nutrition.
Changes to atheletes
In the tapering period

Increase in VO2
Increase in muscular streghth
Decrease in blood lactate levels
Healing of minor injuries
Disapperance in soreness
Replenishment of glycogen stores
Not all of these changes will occur in all athletes, some athletes might not see any changes straight away.
Tapering is more beneficial to swimmers than runners.
Training sessions held in the 36 hours before competition need to be brief & intense so glycogen reserves are not depleted.
Pre-season training begins with a general conditioning(fitness) program & in the later stages becomes more focused on specific skill requirements.
The competition phase focuses more on skill requirements while continuing conditioning.
Example -
Intense skill practices & Small sided games.
It is important to mix both fitness & skills during the competition to prepare the athlete for their competition.
Outcomes 2 PDHPE 2013
Ron Ruskin, Kim Proctor, David Neeves
John Wiley & Sons Australia, Ltd.
PDHPE Application & Inquiry 2009
Stan Browne, Deb Clarke
Oxford University Press
Excel Hsc & Preliminary PDHPE
Fay Courtney, David Thomas
Pascal Press

Learning Objective: To develop knowledge of periodisation
Gd: Define the term periodisation

Gr: Describe the terms associated with periodisation
Eb: Explain the terms associated with periodisation
O: Create a training cycle for an athlete considering periodisation

Question Time...
What are the different stages within an athlete's year?
Why is it beneficial to split the training period in such a way?
Which athlete could this programme be for?
Challenge...Justify your answer with examples
These sessions are individual training sessions
Task time
Using your knowledge on periodisation, create a training year (Jan to Dec)for one of the following:

a rugby league player
a boxer with a fight in July
a runner with a half marathon in april and October
What would a macrocycle look like for
an Olympian?
Macrocycle is divided up into mesocycles. Usually between 3 and 6 weeks in duration but can range up to 24.
Hard work to rest ratio = 3:1
Athletes can be 6:1
What does the picture show?
Which athlete ay use this?
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