The Annual Plan

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The Annual Plan

• Periodization Cycles

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The History

• The periodisation concept introduced by L.P.
  Matveyev (1964)
• Based on the work of Russian coaches preparing
  for Helsinki Olympic Games (1952) Russian
  secret
• Periodisation planning of training
• high volume/low intensity training progressing
  to low volume/high intensity

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INTRODUCTION

• Overload Regeneration
• Improvements in an athletes ability to tolerate
  the demands of competition and training are
  achieved through adaptation to the stress applied
  in the training programme.
• The body adapts to stresssors imposed in
  training, and thus is more capable of tolerating
  them during competition.
• The positive adaptation process is the result of
  a correctly timed alternation between stress
  induction and regeneration.
• Negative adaptation is the failure of this to
  occur due to too much training or too little
  regeneration

• Periodisation is a widely used method for
  structuring training programmes.
• The basic foundations of periodising a training
  programme relate back to our understanding of how
  adaptations take place within the body following
  the stress placed on body systems during a
  training session.
• Periodisation attempts to allow for cycles of
  stress and recovery on a macro, meso and
  micro-scale.

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The imbalance in homeostasis that has been
induced requires the organism to reorganise its
functional mechanisms in order to re-establish
the previous state of homeostasis.In addition
the organism adapts to the stressor such that, if
the same stressor were imposed again, it would
not be displaced to the same extent again.

• This process is referred to as Supercompensation.
  In essence it is how TRAINING works.

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Developing a long-term periodised programme

1. We can apply the same theory to a block of
   training sessions rather than from just one
   session to the next.
2. Each session will induce fatigue and this will be
   somewhat cumulative over a number of days/weeks.

• After a time we can provide a recovery period
  where the body will make a substantial adaptation
  to the stressors that have been applied over the
  pre-ceeding sessions
• This is the essence of PERIODISATION

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One Model?

• There is more than one model of periodisation
• Different schemes used for different sports
  training experience
• Other methods used by successful athletes like-
  perceived daily maximum loading, intuitive, or
  ad-hoc training on a shot or long term, random
  training methods

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The Annual Plan

• The Periodised Plan has three phases
• Preparatory/Pre-Season
• pre-competition build-up
• Competition/In-season
• Off-Season/ Transition
• active recovery

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Periodisation Cycles

• Microcycle
• one week of training
• Mesocycle
• major training phase within a year (4-6 weeks)
• AA, strength
• Macrocycle
• one training year

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Netball Periodisation

• This plan gives an overview of the four different
  training periods that make up a year for netball
  players

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Off Season

• Components of fitness 
• 1. Develop
• Aerobic endurance
• Muscular endurance
• Core strength and stability
• Flexibility
• 2. Maintain
• Injury rehabilitation (if necessary)

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Off- Season

• Notes
• This off-season training phase is used for
  players to begin a structured training plan for
  the next netball season.
• Off-season training should include continued
  injury management and rehabilitation and
  the progressive development of aerobic and
  muscular endurance. 
• The off-season is used to build a sound
  foundation of aerobic and muscular endurance on
  which other components of fitness can be built
  upon more successfully. Without a sound base to
  build from, progressing to higher intensity
  training can lead to injury.
• During the second half of the off-season training
  intensity will gradually increase.

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Pre-Season

• Components of fitness
• 1. Develop
• Muscular strength
• Anaerobic endurance
• Speed and agility (late pre-season)
• Muscular power (late pre-season)
• 2. Maintain
• Flexibility
• Core strength and stability
• Areobic endurance

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Pre-Season

• Notes
• Pre-season training is used for netball players
  to develop fitness components that are more
  specific to the game of netball.  This includes
  strength, speed, power, anaerobic endurance and
  agility. 
• During this phase training intensity increases
  and duration decreases. Players should be aware
  that it is also necessary to maintain
  flexibility, core strength and aerobic endurance.

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In- Season

• Components of fitness
• 1. Develop
• Sport specific movements
• Correct landing, jumping, passing and turning in
  the air techniques
• 2. Maintain
• Muscular endurance and strength
• Anaerobic amd aerobic endurance
• Speed, power and agility
• Flexibility
• Core stability and rehabilitation exercises (if
  necessary)

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In-Season

• Notes
• The in-season training phase is game orientated
  for the playing season. 
• The in-season training phase has a focus on
  the development and enhancement of netball
  specific skills and fitness.  This includes the
  following power, speed, agility and plyometric
  based training anaerobic conitioning skill
  based sessions (including technique training on
  correct landing, jumping, passing and turning in
  the air).
• The in-season training phase also includes
  maintenance of fitness components previously
  developed (flexibility, core strength, aerobic
  and muscular endurance). 

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Active Rest

• Components of fitness 
• Develop
• Flexibility
• Core strength and stability
• Injury assessment and rehabilitation
• Participate in
• Casual or social sport
• Swimming
•  

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Active Rest

• Notes
• The active rest training phase is a time that
  players should use as a break from the physical
  demands of netball.  This will give the bodys
  muscles, joints and supporting structures a
  chance form the wear and tear that can occur
  throughout a netball season.
• This period of rest and recuperation also
  provides an opportunity to focus on injury
  rehabilitation if the player is suffering from
  any injuries.

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Microcycle

• The most important planning tool
• objectives change according to the phase of
  training
• Athletes must repeat training sessions of similar
  objectives 2-3 times per microcycle to achieve a
  training effect
• (ie. Every second day for strength)

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Microcycles

• General rules for planning microcycles
• Alternate work with rest
• Work at maximum no more than twice per week
• An active rest should be planned every week
  (low-intensity)
• This day should follow a maximum training effort
  day

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Microcycles

• Microcycles should be repeated throughout the
  mesocycle
• Volume and intensity should increase throughout
  the mesocycle
• Microcycles need to be flexible
• (training time availability, progress of
  athlete, injuries, holidays)

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Load Increment per Microcycle

• Increased by increasing the number of days of
  strength training or cardio training
• must keep in mind the overall training load for
  that sport or athlete and,
• must progress through load increase for the week

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Number of strength training sessions per
Microcycle

• Importance of strength in the chosen sport
• based on type of sport, energy requirements
• endurance type of events may only require 1-2
  sessions per week
• power events may require 3-4 session per week
• Endurance may develop strength to prevent injury

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One-Peak Microcycle
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Two-Peak Microcycle(2nd peakcompetition)
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Load Increments per Mesocycle

• Progressive load
• during the first three cycles the load is
  progressively increased followed by a
  regeneration cycle where the load is decreased
• step-loading
• Help to replenish energy stores before another
  mesocycle begins

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Load Increments per Mesocycle
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Putting it all Together

• Periodization refers to these important aspects
• 1. Designing the annual plan- to ensure peaking
  for the main competition
• (physical,tact tech, psych)
• 2. Structuring training phases to achieve maximal
  adaptations for speed, strength and endurance
• 3. Athletes cant maintain peak form throughout
  the year.

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Optimal Periodization?

• The Competition Schedule dictates the duration of
  each training phase
• Also individual adaptation (physiological and
  psychological)- regular monitoring
• Optimal periodization for each sport- not yet
  exact!!
• Yearly observations/evaluations- continual
  improvement

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Volume Curve
Off-Season
Base 1.
Base 2.
Speed
Taper
In-Season
Intensity
Training Volume
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Volume Curve
HPR
HPR
HPR
LPR
LPR
LPR
LPR
LPR
Training Volume
Base 2.
Speed
In-Season
Off-Season
Base 1.
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Basic Periodisation Principles( variables of
training)

• Frequency
• Intensity (load velocity)
• Volume (duration, distance reps)
• Exercise Order
• Rest

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Which components are most important?

• General rule
• Sports of speed and power intensity
• Endurance sports volume

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Frequency

• The number of training sessions completed in a
  given time
• training on 3 alternating days/week was superior
  to other frequencies
• ability to train more frequently has to be
  alternated with lighter loading sessions placed
  between heavy
• upper body muscles seem to handle more frequency
  heavy-loading sessions than lower body

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Intensity- Strength/Power

• Power output of an exercise
• load
• RM
• maximum number of repetitions that can be
  performed with a load, 5RM, 10RM, 1RM
• varies with age, sex, physical conditioning and
  health status
• estimate 1RM by completing a 10RM effort and look
  at tables
• or using equation to estimate 1RM

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• Athletes which require high metabolic efforts
  such as wrestlers, middle distance and distance
  runners, swimmers, and rowers often employ
  circuit training with short rest periods between
  resistance exercises

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Exercise Order

• Strength Phase of prep period
• activity specific movements
• multiple joint exercises
• multi-joint exercises should be placed first
  because the require more skill and co-ordination
• most difficult exercises should be placed first
  when athlete is fresh
• gross motor activity can serve as a warm up for
  single-joint exercises
• maximal power may not be derived if the muscles
  are pre-fatigued with single joint exercises

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Exercise Order

• Power Phase of pre period
• sport specific gross motor activities
• multi-joint exercise
• followed by single joint exercises
• weaker joint exercises first followed by stronger
  joint exercises
• Competition
• multi-joint exercises predominate
• single-joint exercise and plyometrics are usually
  deleted since they require more recovery time

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Rest Periods

• Other factors
• after illness rest periods should increase
• more highly conditioned athletes require less
  rest time period
• some trainers utilise HR to determine the athlete
  should perform the next set (100-110bpm)

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The five basic laws of strength training

• Law 1 Develop joint Flexibility
• ability to use entire range of motion
• Law 2 Develop Tendon Strength
• incorporating a phase of anatomical adaptations
• Law 3 Develop Core Strength
• core muscles act as shock absorbers for jumps,
  plyometrics, rebounds
• Law 4 Develop Stabilizers
• contract isometrically to stabilise a joint,
  prime movers work more efficiently
• Law 5 Train Movements, not individual muscles

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Law 5 Train Movements, not individual muscles

• The objective is to simulate sport skills
• athletes should not train muscles in isolation as
  in bodybuilding
• athletics skills are multi-joint movements
  occurring in a certain order
• incorporation of medicine balls, rubber cords,
  shots, plyometric equipment etc

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