1. PERIODIZATION
RASHTRIYA RAKSHA UNIVERSITY
SCHOOL OF PHYSICAL EDUCATION AND SPORTS
Name - Bipradeep Singha Roy
Subject - Sports Training
Topic - Periodization
Course - Bachelor of Physical
Education and Sports
2. Periodization is defined as the
planned manipulation of training
variables (load, sets, and
repetitions) in order to maximize
training adaptations and to prevent
the onset of overtraining
syndrome.
RASHTRIYA RAKSHA UNIVERSITY
SCHOOL OF PHYSICAL EDUCATION AND SPORTS
3. TYPES :-
RASHTRIYA RAKSHA UNIVERSITY
SCHOOL OF PHYSICAL EDUCATION AND SPORTS
1. Macro Cycle ( Long
Term )
2. Meso Cycle ( Medium
Term )
3. Micro cycle ( Short
Term )
4. CONCEPT OF DIFFERENT PERIODS :-
RASHTRIYA RAKSHA UNIVERSITY
SCHOOL OF PHYSICAL EDUCATION AND SPORTS
1. Preparatory .
2. Competition .
3. Transitional .
5. PREPARATORY PHASE :-
RASHTRIYA RAKSHA UNIVERSITY
SCHOOL OF PHYSICAL EDUCATION AND SPORTS
The preparatory phase or off season phase is where
the most aggressive and creative periodization
strategies occur to induce the most improvements
in performances variables .
Weaknesses are addressed while strength
are further developed and expressed .
6. COMPETITION PHASE :-
RASHTRIYA RAKSHA UNIVERSITY
SCHOOL OF PHYSICAL EDUCATION AND SPORTS
This phase is dedicated to maintaining
specific performance variables and
reduce retraining effects over the span
of a few weeks or months .
Proper attention to
recovery is needed in between
matches and games .
7. TRANSITIONAL PHASE :-
RASHTRIYA RAKSHA UNIVERSITY
SCHOOL OF PHYSICAL EDUCATION AND SPORTS
Transitional - 1 ( Pre Season ) Transitional - 2 ( Active Rest )
This phase is meant to reduce training
fatigue so physical and mental attributes
can be peaked for the upcoming
competition .
Training volume load decrease in
order for athletes to dial - in technical
sports specific skills as well as to
accommodate any travelling schedule and
media obligations .
This phase is dedicated to complete
restoration of the team and athletes ,
physically and mentally . Low impact
physical training and cross training can be
performed here to develop new skills and to
have fun in order to avoid overtraining and
mental burnout .
9. RASHTRIYA RAKSHA UNIVERSITY
SCHOOL OF PHYSICAL EDUCATION AND SPORTS
PSYCHOLOGICAL AND
MENTAL TRAINING
TECHNICAL TRAINING
PHYSICAL TRAINING
TACTICAL TRAINING
TRAINING
FACTORS
10. PHYSICAL TRAINING :-
Physical training has two main goals - The first
is to increase the athlete physiological potential
and the second is to maximize sport - specific
biomotor abilities . In a periodized training plan ,
physical training is developed in a structured ,
sequential pattern . physical training can be
broken into two parts -
● General physical training ( GPT ) .
● Sport - Specific Physical training ( SSPT ) .
11. One element that discriminates various sporting
activities is the technique required .
Technique encompasses all of the movement
patterns , skills and technical elements that are
necessary to perform the sport .The more perfect or
biomechanically sound the technique is , the more
efficient or economical the athlete will be .
For example - less energy is expended when an
athlete has good running economy or technique
.Trained runners have been reported to consume 20
- 30 % of less oxygen than novice runner running at
the same submaximal speed
TECHNICAL TRAINING
12. Tactics are important concepts in coaching . It
is derived from the greek word taktika which
refers to the how things are arranged . It aims
at enabling the sportsperson to effectively
organise for the competition , and to compete
successfully . Tactics are sequence of actions ,
specific actions by which an performer outwit
an opponent . It can be adopted during the
during the competition for successful
participation .
TACTICAL TRAINING
13. 1. Week plan .
2. Short term training plan .
3. Annual training plan .
4. Long term training plan
TYPES OF TRAINING PLANS
14. The first step is to identify the ideal attributes (e.g.
body build, strength, endurance, speed, flexibility,
etc.) to allow our athlete to achieve their goals.
The next step is to assess our athletes against our
ideal athletes to identify their strengths and
weaknesses (gap analysis). Addressing the gaps
may require us to think about long-term planning
(4-8 years), but we can set realistic but challenging
goals to start addressing the gaps for this
macrocycle.
Long term training plan ( 4 to 8 years ) are
essential for the multi year development of young
athletes and olympic athletes .
LONG TERM TRAINING PLAN :-
15. A. The training phases of a periodization program does not include the
following aspect -
● Micro cycle .
● Meso cycle .
● Micron cycle .
● Macro cycle .
RASHTRIYA RAKSHA UNIVERSITY
SCHOOL OF PHYSICAL EDUCATION AND SPORTS
