Periodization Plan
Periodization is a general concept of a training program that normally divides the training progression into specific phases. The manipulated training variables elicit specific adaptations intending to meet the established goals meant to improve performance. Periodization divides an annual training plan into a set of manageable fragments in order to ensure a correct peaking. Additionally, periodization allows the coach to be organized in such a way that he strategically conducts his training program. The training phases are required to bring about explicit adaptations that are desired within a given period. This paper explores the concepts of periodization the training program macrocycle as well as the adaptation and ethical issues associated with preparatory mesocycle.
Periodization training is usually facilitated by a hierarchy structure which gives a chance for several different interconnected levels that can be utilized in planning the process. Every level of periodization is based on the training objectives well-known for athletes (Hoover, VanWye, & Judge, 2016). The hierarchical structure involves macrocycle which is further subdivided into preparation, completion, and finally transition, macrocycle is then followed by mesocycle and microcycle.
The annual program is critical in such a way that it guides and leads the performance of athletes throughout the year. The annual plan is based on the periodization concept and the training principles. The training aims to attain peak performance. In this case, an athlete requires to develop biomotor ability, skills as well as psychological traits in a strategic manner.
Athletes require a strategic program for their training to improve the level of fitness, boost performance, and reduce the risk of sustaining injuries as well as improving peak during competition. Periodization becomes the key to such kind of training program. However, the periodization involves a series of specific blocks which have a particular goal. The training blocks involve cycles such as macrocycle, mesocycle, and microcycle which greatly help to improve performance.
Macrocycle
This phase involves all the 52 weeks of individual training in a year training plan with a long term performance objective. This phase involves preparation, competition as well as the recovery phase in the training program. The cycle gives an overview of an athlete’s training regimen and gives a chance to integrate lasting planning to peak during competition.
Preparation Period
During the preparation phase, the athlete gains the necessary level of technical quality and fitness that are required for the following phases. Typically this lasts for about 8 to 12 weeks before moving to the next level. Performers normally block the period of preparation into mesocycles. In this case, the first mesocycle entails general conditioning, improving as well as building aerobic fitness, speed, flexibility, and strength. During the preparation period, the training is generally high in frequency and volume. For athletes, the conditioning phase is followed by various targeted cycles which aim at improving specific areas of fitness like speed or strength. By the end of this preparation phase, an athlete needs to have the aim of getting peak fitness for their competition.
Competition Period
The main aim of this phase is to maximize the level of performance. Thus, athletes in this period target at maintaining their level of fitness. The athletes generally compete in top or the second level competition. The phase has a content of critical competition that can be complex or simple. The complex competition phase lasts for 4 to 5 months while the simple competition period lasts for about 2 to 3 months. The period involves more recovery time because the athlete will be training as well as compete. In addition to this, the performer must focus on maintaining peak fitness during competition. At this period athlete aims at techniques, strategies as well as skills. However, during the period training volume decreases but the level of intensity remains high.
Transition Period
The period is commonly referred to as offseason as it allows the athlete to recover both mentally and physically from a demanding period. The period may entail a complete rest as well as active recovery. This stage is majorly meant for rehabilitation as well as treatment in case it is required. During the active recovery, there is a low level of aerobics and strength work. During the transition period training increases because the next phase of preparation is close. However, the training phase should respect the steadiness of high-quality load as well as enough time for recovery. In this phase, the training content is typically general and has to support psychic and physical recovery.
Mesocycles
Typically the phase lasts for about 3 to 6 weeks and involves specific target outcomes. The phase involves the development of specific components of fitness like endurance, strength, speed, and power (Hartmann, Wirth, Keiner, Mickel, Sander, & Szilvas, 2015). The more important components take a longer time as compared to others. The mesocycles are divided into microcycles.
Microcycles
This is the shortest cycle which takes about a week for the training block. The microcycle gives critical information an athlete requires in order to finish their training. The microcycle may be the same from week to week for instance, in a weight training microcycle the exercise may be the same but the weight lifted might increase in different cycles. Additionally, microcycles might differ from week to week for instance; the running plan may contain different duration, intensity as well as training guidelines.
Structure and Content of Preparation Mesocycle
Mesocycle embodies a precise block of training designed to achieve a given goal. For example, during the enduring phase, individuals may create a mesocycle that is intended to enhance muscular endurance. The mesocycle may include 6 workouts over 3 weeks aimed at pedaling big gears having a week for recovery. Mesocycle may be developed for the intensity phase which is made to improve functional threshold power. The mesocycle may involve 3 weeks of threshold intermissions followed by one week for recovery.
During the competition phase, athletes may develop a mesocycle that mends neuromuscular power which greatly contributes to better performance. The mesocycle may involve 4 long divided interval workouts as well as 4 short workout intervals over a period of 3 weeks. Additionally, the mesocycle can also develop a recovery phase of training. The primary aim of having a mesocycle is to recuperate as well as rest in addition to enhancing a recovery process (Aoki et al., 2017).
Additionally, the mesocycles are typically 3 to 2 weeks where 2 common mesocycles involve 21 and 28 days of the training phase. In case the trainers are not sure about the option to choose it becomes critical to starting with the 21 days mesocycle then go to the longer selection when the trainer is ready to proceed to the harder challenge. Thus, in this case, if by chance the trainers use the 28 days mesocycle and they deal with periodic fatigue the user is recommended to use the 21 days mesocycle.
Adaptations and Ethical Issues of The Training During Preparatory Mesocycle
The preparatory mesocycle phase is a critical element of the periodization training method. Over recent years, the preparation mesocycle has been realized to have a great impact on marathon runners as it helps in the accomplishment of performance peak. Marathon runners based on their required skills and fitness this specific training phase helps in optimizing performance. The typical program helps to achieve several objectives including enhancement of performance, prevention of injuries, improving athlete confidence, optimizing body composition as well as increasing flexibility among other benefits.
Physical performance ability depends on the quantity and quality of body metabolism. Nevertheless, the aerobic capacity is the ability to supply the maximum oxygen amount to the muscles in activity. Periodization training helps to improve the aerobic capacity of athletes which in turn aids in peak performance enhancement. The training program can greatly help in increasing the aerobic capacity because the maximum amount of oxygen uptake depends on the respiratory system, metabolism as well as cardiovascular system. Thus, for a better adaptation of cardiovascular system periodization training is critical.
Muscle strength training helps you to gain the strength required in the marathon since without muscle strength the body can be weak and may be unable to deliver the required demand to perform. Muscle endurance is critical as it helps to resist fatigue. Muscular strength consist of a group of muscles therefore, the training requires focusing on the muscles of interest. This is because an individual may have excellent glutes muscles but have weak deltoids also; one may have incredible pectoral muscle but have very weak hamstrings. Therefore, training plans that target major muscles should be well balanced.
Flexibility refers to the range of movement individuals have at any given joint. Just like muscular endurance and strength flexibility is joint-specific. In such a case an individual may have flexible shoulders but have inflexible and tight lips and hamstrings. Thus, flexibility training should major on the target joint. Flexibility is critical since it affects agility, coordination as well as balance. Therefore, maintaining a high level of flexibility for a complete range of movement through the main joints.
Body composition refers to the amount of fat mass an individual has compared to the lean muscle mass organs as well as bones. Marathon runners need to have the recommended ration in order to achieve their goal since fitness helps runners to a great extent.
After performing the periodization training athletes gain agility which is the ability to do irregular movements accurately and faster. For an instant, individuals who are training are able to achieve quick starting, sudden stopping as well as changing directions and positions. Agility is not precise to demands made for distance running and can increase the risk of sustaining injuries if not properly done.
There are many kinds of coordination that runners need to adapt. This helps them to achieve peak performance easily as they are critical and appropriate for runners. They include,
Mobility is the same as dynamic flexibility. However, a larger range of movement is utilized to achieve a given task. Doing practice for flexibility using an adjustable hurdle is a critical way for improving mobility more so if one is a steeplechaser or a hurdler.
Balance is referred to as the ability to stay and remain stable when in motion. The moment an individual is committed to periodization training one is able to gain stability. Therefore, marathon runners are recommended to practice in order to gain this adaptation as they will be able to make movements and remain stable.
Speed is critical for marathon runners as it is what runners compete for. In this case, periodization training helps individuals to achieve peak performance as the training aids them in different ways including. Improvement of acceleration, absolute speed which is the maximum speed one can attain and speed endurance where runners are able to maintain a high speed without fatigue.
Dynamic flexibility can be adapted when periodization training is done as individuals will be able to achieve a larger range of movement at specific joints when accompanied by movement. Marathon runners require focusing on dynamic flexibility training to enhance functional flexibility.
Strength endurance is critical as it enhances continued performance without fatigue. Building strength endurance trainers need to perform various periodization training. An individual requires high recurrence or else lengthy stabilization to improve strength endurance. Therefore, it is critical for trainers to adapt strength endurance as it helps them achieve their performance peak.
In conclusion, it is evident that periodization is critical nowadays as a great tool that organizes the training process into phases to improve athlete activity by promoting their peak performance. Its main aim is to possibly divide the training process into smaller manageable phases. However, the division does not only major with proper time management but also targets on precise training objectives. Thus, periodization training becomes fundamental in that it improves the efficiency and effectiveness of training to athletes which helps them hit their targets. Therefore, comprehensive monitoring of training is critical throughout the whole training process. The approach allows the coach to make better decisions concerning the effective training program. The accomplishment of consistent high performance may be realized when effective training is conducted over the well designed and monitored training program.
References
Hoover, D. L., VanWye, W. R., & Judge, L. W. (2016). Periodization and physical therapy: Bridging the gap between training and rehabilitation. Physical therapy in Sport, 18, 1-20.
Aoki, M. S., Arruda, A. F., Freitas, C. G., Miloski, B., Marcelino, P. R., Drago, G., … & Moreira, A. (2017). Monitoring training loads, mood states, and jump performance over two periodized training mesocycles in elite young volleyball players. International Journal of Sports Science & Coaching, 12(1), 130-137.
Hartmann, H., Wirth, K., Keiner, M., Mickel, C., Sander, A., & Szilvas, E. (2015). Short-term periodization models: effects on strength and speed-strength performance. Sports Medicine, 45(10), 1373-1386.