Preparation and Training Methods: Periodisation of Training

Periodisation of training is an organised approach to training to ensure maximum performance while reducing risk of injury. It involves progressive cycling of various aspects of training during a specific period of time.
It often comprises three cycles: macrocycle, mesocycle, and microcycle, each with particular aims, and is specifically tailored to meet individual athlete’s performance goals.

A macrocycle typically refers to an overarching training plan that spans an entire year or season. It’s designed to be a broad overview of training emphasis and goals.
A mesocycle represents a particular phase ( pre-season, competition season, off-season) within a macrocycle. It can last several weeks to several months.
Microcycles are smaller, typically segment of a week within mesocycle, focused on daily and weekly training variations.

The primary principle behind periodisation is the progressive overload principle, where the body is gradually challenged to adapt to increased load.
It also includes principles of training specificity, reversibility and individualisation.
Specificity refers to aligning the training to the specific demands of an athlete’s sport.
Reversibility points to the fact that any adaptation that takes place as a result of training may be lost if not maintained.
Individualisation means training plans are to be tailor-made for each athlete as per their current fitness level and specific performance goals.

Linear or traditional periodisation is where volume decreases and intensity increases over time, in a linear manner across the macrocycle.
Reverse or undulating periodisation is another model in which intensity is high at the start of the macrocycle and volume increases over time.
Block periodisation focuses on developing one or two specific athletic qualities over a few weeks, while maintaining others.
Concurrent periodisation involves working on several fitness components at the same time.

It allows disciplined, structured training, reducing occurrences of overtraining, peaking at wrong time or poor performance.
Provides a scientific approach to manipulate training variables - intensity, volume and frequency, over time for specific objectives.
Facilitates optimal performance by systematically increasing fitness and skill components and reducing fatigue in accordance to competition schedules.

Predetermined plans may not always work for everyone due to changes in personal circumstances, sudden injury, or illness that may derail the training path.
Some models of periodisation may not be as effective for sports requiring concurrent development of physical abilities.

Athlete’s performance goals, fitness level, and schedule of competition events should be considered while designing periodisation plan.
Balancing between high and low intensity training sessions during the week is crucial.
Specificity of training is key. Training should mimic the demands of the sport for maximum effectiveness.
Regular monitoring and adjustments based on the athlete’s progress and response to the training plan helps in improving effectiveness of the training program.
Adequate rest and recovery should be integrated into the plan to allow for physiological adaptations and prevent potential overtraining.