athlete training plan

1. PERIODIZATION
Micro Cycle, Meso Cycle, Macro Cycle
Presentation By:-
RAUSHAN KUMAR
V Sem. Session:- 2017-20
Department of Physical Education & Sports
Presentation To:-
Dr. VINAY KUMAR SINGH
Assistant Professor
Department of Physical Education & Sports
NATIONAL SPORT UNIVERSITY
(Ministry of Youth Affairs and Sports, Govt. of INDIA)
CENTRAL UNIVERSITY
Khuman Lampak Sports Complex
IMPHAL MANIPUR
INDIA

2. PERIODIZATION
Periodization Is The Systematic Planning Of Athletic Or Physical Training.
• The roots of periodization come from Hans Selye’s model, known as the General
Adaptation Syndrome, which has been used by the athletic community since the
late 1950s (Fleck, 1999).
• Periodization is simply a process of dividing the annual training plan into a series of manageable phases
(mesocycles). Each phase can then target 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.
• Periodization is a form or resistance training that may be defined as strategic implementation of
specific training phases.
• “Matveyev” has been regarded as the father of modern periodization.

3. Objectives of periodization
(Dick, F.,1975):
 – Achieve optimal performance
 – Prepare for a climax to the competitive season
 – Prepare for the main competition
What’s Periodization For ?
 It’s a way to organize training over months
and years that is meant to optimize
performance while preventing injures,
overtraining, etc.
 It is a procedure that is leading to
something.
 It is a procedure that allows one to check
and see if the training plan was effective.

4. Phases of Periodization
PREPARATORY
The Preparatory phase/off season
phase is where the most aggressive
and creative periodization strategies
occur in order to induce the most
improvements in performance
variables.
Weaknesses are addressed, while
strengths are further developed and
expressed.
COMPETITION
This phase is dedicated to
maintaining specific performance
variables and reduce detraining
effects over the span of a few weeks
and months.
Proper attention to recovery is
needed in between matches and
games.
TRANSITIONAL
Transitional-1 (Pre-Season)
This phase is meant to reduce training fatigue so
physical and mental attributes can be peaked for
the upcoming competition.
Training volume load decreases in order for
athletes to dial-in technical sport-specific skills as
well as to accommodate any travelling schedule
and media obligation.
Transitional-2(Active rest)
This phase is dedicated to complete restoration of
the team and athletes, physically and mentally.
Low impact physical activity and cross training
can be performed here to develop new skills and
to have fun in order to avoid overtraining and
mental burnout.

5. TYPES OF PERIODIZATION
Micro cycles
The Micro cycle Is Generally Up To 7
Days
• Ordinary Training
• Shock Training
• Introductory Training (Aka Pre-
comp)
• Competitive (Competition And
Lead-up)
• Rehabilitative
 • Volume and Load Guidelines
– Micro cycles Usually
Characterized By Constant
Intensity.
– Inverse Relationship Between
Volume And Load.
Mesocycles
The Mesocycle May Be Anywhere From 2
Weeks To A Few Months, But Is Typically A
Month.
• Pre-comp Mesocycle
• Competitive
• Rehabilitative
 Allow one to realize the sum effect
of Micro cycles.
1) Basic Mesocycle
2) Preparatory Mesocycle
3) Shock Mesocycle
4) Pre Competition Mesocycle
5) Competition Mesocycle
6) Recovery Mesocycle
Macrocycles
Macrocycle Refers To The Overall Training
Period, Usually Representing AYear Or
Two.
• Generally Include Three Periods
And Are
Designed Around A Peak.
• Some Years Have A Single Peak,
Some Two
(Double Periodization), Some
More.
• Organized Into Periods:
– Preparatory
– Competitive
– Transitional

6. TYPES OF PERIODIZATION
Micro cycles
The Micro cycle Is Generally Up To 7
Days
• Ordinary Training
• Shock Training
• Introductory Training (Aka Pre-comp)
• Competitive (Competition And Lead-up)
• Rehabilitative
 • Volume and Load Guidelines
– Micro cycles Usually Characterized By
Constant
Intensity.
– Inverse Relationship Between Volume
And Load.
Mesocycles
The Mesocycle May Be Anywhere From 2 Weeks
To A Few Months, But Is Typically A Month.
• Pre-comp Mesocycle
• Competitive
• Rehabilitative
 Allow one to realize the sum effect of
Micro cycles.
1) Basic Mesocycle
2) Preparatory Mesocycle
3) Shock Mesocycle
4) Pre Competition Mesocycle
5) Competition Mesocycle
6) Recovery Mesocycle
Macrocycles
Macrocycle Refers To The Overall Training
Period, Usually Representing AYear Or Two.
• Generally Include Three Periods And Are
Designed Around A Peak.
• Some Years Have A Single Peak, Some Two
(Double Periodization), Some More.
• Organized Into Periods:
– Preparatory
– Competitive
– Transitional

7. PERIODIZATION
• Pro’s:
 – Allows one to plan for constant
improvement
 – Allows one to plan for an athlete
to be at their best
 when it matters
 – Prevents injuries
• Con’s:
 – Very time-consuming
 – The plans are great until they
meet the athlete
 – Easy to fall into the cookie-cutter
mentality
 – Plan is not a substitute for
training

8. REFRENCES
• Image retrieved from
https://main.poliquingroup.com/Portals/0/Janelle/russian.jpeg
• Retrieved from pdf by subject teacher dr. Vinay Kumar Singh
• Retrieved from https://web.cortland.edu/buckenmeyerp/neuro12.htm
• Retrieved from www.google.com

9. Thank You