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Periodization
- 1. PERIODIZATION RASHTRIYA RAKSHA UNIVERSITY SCHOOL OF PHYSICAL EDUCATION AND SPORTS Name - Bipradeep Singha Roy Subject - Sports Training Topic - Periodization Course - Bachelor of Physical Education and Sports
- 2. Periodization is defined as the planned manipulation of training variables (load, sets, and repetitions) in order to maximize training adaptations and to prevent the onset of overtraining syndrome. RASHTRIYA RAKSHA UNIVERSITY SCHOOL OF PHYSICAL EDUCATION AND SPORTS
- 3. TYPES :- RASHTRIYA RAKSHA UNIVERSITY SCHOOL OF PHYSICAL EDUCATION AND SPORTS 1. Macro Cycle ( Long Term ) 2. Meso Cycle ( Medium Term ) 3. Micro cycle ( Short Term )
- 4. CONCEPT OF DIFFERENT PERIODS :- RASHTRIYA RAKSHA UNIVERSITY SCHOOL OF PHYSICAL EDUCATION AND SPORTS 1. Preparatory . 2. Competition . 3. Transitional .
- 5. PREPARATORY PHASE :- RASHTRIYA RAKSHA UNIVERSITY SCHOOL OF PHYSICAL EDUCATION AND SPORTS The preparatory phase or off season phase is where the most aggressive and creative periodization strategies occur to induce the most improvements in performances variables . Weaknesses are addressed while strength are further developed and expressed .
- 6. COMPETITION PHASE :- RASHTRIYA RAKSHA UNIVERSITY SCHOOL OF PHYSICAL EDUCATION AND SPORTS This phase is dedicated to maintaining specific performance variables and reduce retraining effects over the span of a few weeks or months . Proper attention to recovery is needed in between matches and games .
- 7. TRANSITIONAL PHASE :- RASHTRIYA RAKSHA UNIVERSITY SCHOOL OF PHYSICAL EDUCATION AND SPORTS Transitional - 1 ( Pre Season ) Transitional - 2 ( Active Rest ) This phase is meant to reduce training fatigue so physical and mental attributes can be peaked for the upcoming competition . Training volume load decrease in order for athletes to dial - in technical sports specific skills as well as to accommodate any travelling schedule and media obligations . This phase is dedicated to complete restoration of the team and athletes , physically and mentally . Low impact physical training and cross training can be performed here to develop new skills and to have fun in order to avoid overtraining and mental burnout .
- 8. RASHTRIYA RAKSHA UNIVERSITY SCHOOL OF PHYSICAL EDUCATION AND SPORTS
- 9. RASHTRIYA RAKSHA UNIVERSITY SCHOOL OF PHYSICAL EDUCATION AND SPORTS PSYCHOLOGICAL AND MENTAL TRAINING TECHNICAL TRAINING PHYSICAL TRAINING TACTICAL TRAINING TRAINING FACTORS
- 10. PHYSICAL TRAINING :- Physical training has two main goals - The first is to increase the athlete physiological potential and the second is to maximize sport - specific biomotor abilities . In a periodized training plan , physical training is developed in a structured , sequential pattern . physical training can be broken into two parts - ● General physical training ( GPT ) . ● Sport - Specific Physical training ( SSPT ) .
- 11. One element that discriminates various sporting activities is the technique required . Technique encompasses all of the movement patterns , skills and technical elements that are necessary to perform the sport .The more perfect or biomechanically sound the technique is , the more efficient or economical the athlete will be . For example - less energy is expended when an athlete has good running economy or technique .Trained runners have been reported to consume 20 - 30 % of less oxygen than novice runner running at the same submaximal speed TECHNICAL TRAINING
- 12. Tactics are important concepts in coaching . It is derived from the greek word taktika which refers to the how things are arranged . It aims at enabling the sportsperson to effectively organise for the competition , and to compete successfully . Tactics are sequence of actions , specific actions by which an performer outwit an opponent . It can be adopted during the during the competition for successful participation . TACTICAL TRAINING
- 13. 1. Week plan . 2. Short term training plan . 3. Annual training plan . 4. Long term training plan TYPES OF TRAINING PLANS
- 14. The first step is to identify the ideal attributes (e.g. body build, strength, endurance, speed, flexibility, etc.) to allow our athlete to achieve their goals. The next step is to assess our athletes against our ideal athletes to identify their strengths and weaknesses (gap analysis). Addressing the gaps may require us to think about long-term planning (4-8 years), but we can set realistic but challenging goals to start addressing the gaps for this macrocycle. Long term training plan ( 4 to 8 years ) are essential for the multi year development of young athletes and olympic athletes . LONG TERM TRAINING PLAN :-
- 15. A. The training phases of a periodization program does not include the following aspect - ● Micro cycle . ● Meso cycle . ● Micron cycle . ● Macro cycle . RASHTRIYA RAKSHA UNIVERSITY SCHOOL OF PHYSICAL EDUCATION AND SPORTS