Periodisation

What is Periodisation?

Periodisation is a process of dividing the annual training plan into a series of manageable phases (mesocycles). ie. A fitness program that delivers an achievement goal by the most efficient means possible.
Each phase targets a specific or series of attributes to be developed within a designated period of time.
Periods of appropriate overload and recovery are designated within each phase.
For the neuromuscular system to adapt maximally to the training load or stress, volume and intensity alterations are necessary.
Periodisation must be individualised!!

Periodisation is comprised of goals broken down into Long term and Short tem periods. Each period or goal contains its own unique programming

Short term goals are structured around :

1.Preparation or Endurance phase;

2. Building phase;

3. Power phase

4. Achievement or Recovery phase

There is no defined time period for each goal.

A long term goal can be :

– a year long eg. swimming championships or,

– a month long eg. a regular monthly long distance run.

Example program

Program Phase	Weeks	Start Date	Weights	Reps	Rest Time between Sets (Rest, Stretch, Hydrate)	Notes
Endurance	2	30 March	Light	15-20	Minimal 5 seconds except Rehab,	May Include Some Rehab
Hypertrophy	7	6 April	Medium	8-12	Same time as the exercise
Power	3	31 May	Heavy or Fast	4-8	Heavy 1 minute Fast 10 Seconds
Recovery	1	21 June	Light and Cross Training	15-20		May Include Some Rehab