Periodisation and training programs
The planned division of a training program into different periods, with each period having a specific purpose.
What is periodisation?
RPE, %1RM, % HRmax, %VO2 max
What is intensity?
A training method involving repeated periods of exercise interspersed with recovery periods.
What is interval training?
Data about the body. Heart rates, Steps, Calorie expenditure, sleep.
What is physiological data?
The part of a training session where the primary training stimulus is completed, such as intervals, resistance exercises or plyometrics.
What is the conditioning phase?
This phase focuses on developing the general fitness and physical capacities required for an athlete's sport before competition-specific training becomes the priority.
What is the preparatory phase?
A small increase in training intensity of duration in each new session?
What is progressive overload?
An interval session consisting of relatively short work periods performed at high intensity, with short recovery between efforts.
What is High intensity interval training (HIIT)?
Data providing context about social, cultural and environmental factors that affect athlete performance.
What is sociological data?
A period at the end of a session involving low-intensity activity designed to gradually return the body towards its resting state.
What is a cool down?
A period of several weeks within a larger training program that focuses on a particular training goal or adaptation.
What is a mesocycle?
Training to match the movements, energy systems and fitness components required in the activity.
What is specificity?
A combination of continuous exercise with randomised bursts of speed
What is Fartlek training?
Mood, motivation, perceived exertion, confidence and enjoyment are examples of this type of data that can be collected from an athlete.
What is psychological data?
Controlled movements within a warm up that take a joint through its available range of motion and are commonly used during preparation for activity
What is dynamic stretching?
A planned reduction in training volume while keeping intensity in the lead-up to an important competition.
What is tapering?
A coach regularly changes the exercises, training methods and activities used with an athlete while still targeting the same fitness component.
What is variety?
A method that trains through explosive movements which use a muscle stretching and shortening cycle at very high intensity.
What is plyometrics?
A mode of data collection that can track oxygen saturation, temperature and calorie expenditure.
What is wearable technology?
The problem with the following program:
Resistance (Strength)
3x4 Barbell squats @85-90% 1RM
3x4 Weighted Bulgarian split squats @75% 1RM
4x4 Deadlifts Slow contraction @80-85% 1RM
What is 75% 1RM for Bulgarian split squats?
The process of achieving optimal performance at a predetermined time by carefully manipulating training and recovery in the lead-up to a major competition.
What is peaking?
An athlete stops training for six weeks after an injury and subsequently loses some of the fitness adaptations they had developed.
What is reversibility?
30-70% of 1RM
What is resistance power intensity?
After monitoring an athlete's training load, fatigue and recovery, the coach identifies excessive accumulated fatigue and temporarily reduces the training stimulus before returning to normal training.
What is deloading?
A key part of the conditioning phase that shows the relationship between the amount of time an athlete works at a given intensity and the amount of recovery time provided between efforts is manipulated during the conditioning phase of a training session.
What is a work to rest ratio?