PERIODIZATION

1
PERIODIZATION
2
BASIS FOR TRAINING

• Objectives
• Classification System of Training
• Adaptation
• Energy System

3
ANAEROBIC ENERGY SYSTEMS

• Phosphagen
• ATP-PC
• Phosphocreatine
• Creatine phosphate
• Fast glycolysis
• Lactic acid

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AEROBIC ENERGY SYSTEMS

• Slow glycolysis
• Oxidative
• Beta oxidation (fats)
• Protein oxidation

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OVERLAP OF ENERGY SYSTEMS

• Amount of lactic acid
• Heart rate
• 50-50 60-70 seconds
• Higher aerobic capacity impact

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ENERGY DELIVERY SYSTEMS

• Determine rest intervals
• Position(s)

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PRINCIPLES OF TRAINING

• Multilateral develop. 10-13 yrs
• Specialized training 15-17 yrs
• Loading
• Standard
• Overload
• Step load

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PREPARATIONS

• Training Factors Pyramid
• Psychological mental training
• Tactical
• Technical
• Physical
• General preparation
• Specific preparation

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VARIABLES

• Volume
• Intensity
• 5 zones of intensity
• 4 zones based on HR reactions
• Relationship
• Characteristics of sport
• Training environment
• Preparation athletes performance level

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REST RECOVERY

• Recovery curve
• Recommended recovery times
• Lactic acid recovery
• Fatigue overtraining
• Neuromuscular
• Metabolic
• Neuroendocrine
• Symptoms of overtraining

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TRAINING CYCLES

• Microcycles
• Mesocycles (macrocycles)
• Annual Training Plan (macrocycle)

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ANNUAL TRAINING PLAN

• Preparation Phase
• General Preparation
• Specific Preparation
• Competitive Phase
• Pre-competitive
• Competitive
• Transition Phase

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OTHER VARIABLES IN PLAN

• Volume
• Intensity
• Mono-cycle
• Bi-cycle
• Tri-cycle

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BIOMOTOR ABILITIES

• Strength Training
• Anatomical Adaptation (hypertrophy)
• Max strength
• Conversion
• Maintenance
• Cessation
• Compensation

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BIOMOTOR ABILITIES

• Endurance Training
• Aerobic Endurance
• Specific Endurance
• Speed Training
• Aerobic anaerobic endurance
• Alactic speed anaerobic endurance
• Specific speed
• Speed, agility reaction time