What is periodization fitness?
What is periodization fitness?
Periodization is an exercise design technique that promotes long-term performance improvements. Coaches implement this technique by modifying variations of exercise intensity, volume, frequency, and specificity within certain training periods or cycles.
What is a macrocycle in training?
A macrocycle refers to the overall training period, usually representing a year or two. There are longer cycles as well for the Olympian, being 4 or 8 years, and the career plan which is usually only considered for Olympians and professional athletes.
What is a Periodised training Programme?
Periodisation is the division of a training year (macrocycles) into smaller and more manageable intervals (mesocycles) with the goal of managing and coordinating all aspects of training to bring an athlete to peak performance at the most important competition or managing performance across a long in-season.
How do you avoid overtraining?
To prevent overtraining, schedule regular rest days after long or demanding workouts. Take a break from targeting a muscle group for 1 or 2 days if you do weight or resistance training. At the same time, don’t allow for too much time to lapse between workout sessions. Have a rest period during your workout.
What is Mesocycle weight training?
Macrocycle: long-term training period, usually between six months and one year. Mesocycle: smaller phases within the macrocycle, usually several weeks to a few months.
What is Mesocycle training?
Mesocycle is a training phase in the annual training plan that contains usually of 3-6 microcycles. Usually mesocycle refers to the main training target for particular period (i.e. anaerobic power, muscular endurance, etc.) that should be developed.
Can you do a 7 day training microcycle?
Admittedly, it is easy to line up a standard seven-day week with a seven day training microcycle for organizational purposes and for clarity in explaining the workout pattern to the athletes. However, a coach can do better.
Which is the simplest training cycle, mesocycle or microcycle?
This is done by more or longer intervals. Mesocycles are 4-6 week blocks of structured loading. Microcycles are the simplest of the three training cycles. A microcycle is a single week within a training plan. Although workouts will vary from day to day, the microcycle includes the rhythm and cadence of a training plan.
What do you need to know about the microcycle?
Your microcycle is what starts all of this and gets you set in the right direction. It contains your weekly workouts, which within these are the exercises and training variables directed towards your specific goal.
Is there an extended microcycle for masters runners?
In the first of three articles around run training for masters athletes, Matt Fitzgerald discusses the benefits of using an extended microcycle. At the elite level of running, 40 really is the new 30. Everywhere you look, elite runners old enough to compete as masters are kicking but in open competition.