2. Why use periodisation?
• Periodisation involves splitting training into
organised divisions, which allow the athlete to
reach their peak at a certain time, whether it
be for the olympics or a competition.
3. Off season-micro cycle
• Interval session-1hr varying between 50-80%
maximum heart rate
• Leg weights
• Core and back
• Balance
• Improve weaker movements
4. Pre-season Plyometrics and weight
training
• Rock hopping-stop on rocks
• Leg weights
• Core and back
• Box and hurdle jumps
• Side to side jumps over small hurdles
• Flat floor ladder routines
5. In-season
• 800m sprint
• Core work
• Lower back and leg weights
• Side to side hops
• Hurdle jumps-increasing height
6. Aims
• In-season we want to try and maintain a high
level of performance
• Off-season we focus on building from a few
weeks to gain different types of fitness
• Pre-season we improve the types of
movements and strength that will be used in
races
7. Principles of training
• Moderation
• Reversibility
• Specific
• Varied
• Overload
• Progressive
• Periodisation
• TESTING
• Warm up
• Cool down
8. Off season
• 30 min interval session(50-80% max HR)
or
• Leg press-70% 1 rep max(3*12)
• Calf raises-70% 1 rep max(3*12)
• Medicine ball twists- 10kg (3*20)
• Seated row-70% 1 rep max (3*12)
9. Pre season
• 3*20 box jumps
• 3*20 side to side jumps
• 3*12 bent over rows (70% 1 rep max)
• 3*12 leg press (70% 1rep max)
• 3*5 floor ladder routines (increasing height)
10. In season
• 800 m sprint
• Side to side hops (3*20)
• Hurdle jumps-increasing height(3*8 sets)
11. Physiological adaptations
• Increased muscle hypertrophy and size
• Increased ligament strength
• Increased capillary density
• Fuel stores
• Enzymes
• Lactic acid threshold
• Increased Cardiac Output/Stroke volume
• Efficiency of energy systems
13. Benefits
• Moderation- prevents overtraining, and allows
for adequate recovery time, whilst preventing
reversibility.
• Specificity-The programme is designed for
specific types of skill and fitness and
performer.
• Variance- different activities maintain
motivation and prevent overtraining of a
muscle group.
14. Benefits
• Progression-will be tested before, during and
after the programme to ensure targets are
met or increase/decrease intensity.
• Not included in the example but warm
up/cool down are necessary to prevent injury,
increase performance and increase recovery
time.
