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Periodisation is the systematic planning of athletic or physical training. The aim is to plan and achieve the best possible performance in the most important competition of the year.

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Mesocycles can be further broken down into microcycles for the purpose of fine tuning. A microcycle is a shorter training period of about 7-10 days and includes more detailed information on the intensity, frequency, duration and sequencing of the training session.

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Tapering involves a gradual reduction in an athlete's workout demands in order to allow the body to recover from stress.

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Example of Macrocycle - Football Application 

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Example of Macrocycle - Football Application 

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Here is a basic Periodisation chart for football.

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Macrocycles are the largest periods in periodisation. There usually 3-4 sequences within the year - preparation, competition, transition. They provide you with a bird’s-eye view of your training regimen and allows suturing planning.

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Tapering reduces strain on fatigued muscles and allows all of the athlete's systems to restore and revitalise.

The practice of tapering is a balance between a beneficial recovery period and a potential damaging loss of fitness. A coach must be able to evaluate an athlete's fitness level after intensive training and calculate appropriate tapering time.

Generally most athletes begin tapering anywhere from three weeks to three days before competition, depending on the demands of the sport. Sports involving endurance or stealth generally require a longer tapering period than sports that include speed or agility.

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A general definition of Periodisation and with a video clip that extends on Periodisation.

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It usually follows a progression of phases through ROM, strength, power, and speed.

It requires completion of the previous phase, reaching specific milestones

Advantages:

Predictable training variables allowing the patient to progress independent home exercise

Step wise progression of training parameters​

Disadvantages:

The athlete may not maintain specific training parameters once they have moved to the next phase i.e. losing strength when moving to endurance training

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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.

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The main objective of the competition phase is consistency. The overall training load is reduced with intensity increasing. Technical and physical training is replaced with mental and tactical training.

Tapering needs to be considered in this phase to ensure the athletes 'peak' is achieved. Peaking must be considered in different completion and sports.

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During the off-season the athletes aim to recover from physiological and psychological stresses and demands of the in-season phase. In this period the athletes focuses on maintaining endurance and controlling body weight. Whilst also undertaking specialised programs to work on weaknesses and construct planning based off last seasons performance results.

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PDHPE.NET's page on Periodisation, a basic run through of knowledge and examples, as well as some youtube videos.

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When planning a training year it is important to use periodisation in order to structure the year well and ensure the athlete peaks in performance at the right time. Periodisation is the process of breaking the year down into smaller time periods in order to structure the training program effectively.

Periodisation has three main subphases: the macrocycle, mesocycle and microcycle, which combine together to create the year long training year. The training year will often have the three (3) phases of competition, which are used to guide the focus of the training program. The three (3) phases are: pre-season, in-season and off-season.

Furthermore, the development of a year long training program will utilise the concepts of peaking and tapering to help ensure the athlete is performing their best when it is required. In addition to this each sport will have its own specific subphase focusing on the relevant components of fitness.

The HSC PDHPE syllabus states:
Students learn about:
planning a training year (periodisation)
Students learn to:
develop and justify a periodisation chart of the fitness and skill-specific requirements of a particular sport.

Past HSC PDHPE exam questions

(a) (ii) Explain why periodisation would be included when planning a training year. 5 Marks

(b) Justify how each of the periodisation phases is used when planning a training year. 12 Marks

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Planning a Training Year (Periodisation)

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https://www.youtube.com/embed/qSlCPI6giHY?list=PLesvqngPCeVMgJP0HvYTtLrpzbuc5DTPdWhen planning a training year it is important to use periodisation in order to structure the year well and ensure the athlete peaks in performance at the right time.

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1. Macrocycles
2. Mesocycles
3. Microcycles

The year is divided into phases which focus on developing different training components to prepare an athlete for competition.

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An article on Macro, Meso and Microcyles. Goes into substantial depth with appropriate examples.

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Periodization is the process of dividing an annual training plan into specific time blocks, where each block has a particular goal and provides your body with different types of stress. This allows you to create some hard training periods and some easier periods to facilitate recovery. Periodization also helps you develop different physiological abilities during various phases of training. For instance, during base training you focus on the development of aerobic and muscular endurance. During the intensity phase, this focus switches to lactate threshold and aerobic capacity (i.e., VO2 max), and as you enter the competition phase, greater emphasis is placed on boosting anaerobic capacity and neuromuscular power.

Most significantly, periodization is the best way to promote the training effect, which consists of changes in your cardiopulmonary and musculoskeletal systems that result in greater speed and endurance on the bike. To develop an effective training program, it is important to understand the foundation of periodization. This foundation consists of three cycles: macrocycles, mesocycles and microcycles.

Macrocycles

The macrocycle is the longest of the three cycles and includes all four stages of a periodized training program (e.g., endurance, intensity, competition and recovery). Because macrocycles incorporate all 52 weeks of your annual plan, they provide you with a bird's-eye view of your training regimen and allow you to facilitate long-range planning. For example, if you want to peak for a national championship event one year from now, you can mark that date on your calendar and work backward to create a program that allows you to peak at that time. You can use the same process to identify several major events throughout the year and develop a plan that facilitates multiple fitness peaks. Remember, because of its length, you will always make changes to your macrocycle throughout the year.

Mesocycles

The represents a specific block of training that is designed to accomplish a particular goal. For instance, during the endurance phase, you might develop a mesocycle designed to enhance your muscular endurance on the bike (the ability to pedal relatively big gears, at a moderate cadence, for an extended period). This mesocycle might consist of six workouts over three weeks focused on pedaling big gears, with one week of recovery. Similarly, you could develop a mesocycle for the intensity phase that is designed to improve your functional threshold power , or FTP (the highest average power, measured in watts, that you can sustain for one hour). This mesocycle might include three weeks of threshold intervals followed by a week of recovery.

During the competition phase, you could develop a mesocycle that improves your neuromuscular power, which is the ability to pedal a very big gear, at a very high cadence for a short period of time (i.e., sprinting). This mesocycle might include four long sprint interval workouts and four short sprint interval workouts over a three week period. You can even develop a mesocycle for the recovery stage of training. Of course, the primary goal of this mesocycle will be to rest and recuperate, but it will also include a series of easy rides designed to enhance the recovery process.

Mesocycles are typically three or four weeks in length. Two very common mesocycles consist of 21 and 28-day training blocks. For example, a 25-year old experienced competitor might use a 23/5 training pattern (i.e., a 28-day mesocycle). This consists of 23 days of relatively hard work followed by 5 days of recovery and easy spinning. Conversely, an older or less experienced cyclist may opt for a 16/5 training pattern (i.e., a 21-day mesocycle) that includes 16 days of hard training followed by 5 days of recovery. If you are unsure about which option to choose, I suggest you begin with a 21-day mesocycle and shift to the longer option when you are ready for a harder challenge. Conversely, if you are currently using a 28-day mesocycle and are dealing with recurring fatigue, use the shorter mesocycle, which provides you with more time to recover.

Microcycles

A microcycle is the shortest training cycle, typically lasting a week with the goal of facilitating a focused block of training. An example of this is an endurance block where a cyclist strings three or four long rides together within one week to progressively overload training volume. Another example incorporates block training, which consists of very hard workouts for two or three consecutive days followed by an equal amount of recovery (days off or very easy rides). This would constitute an intensity microcycle where the goal is to improve key physiological abilities such as lactate threshold (the highest intensity a fit cyclist can maintain for 60 minutes) and aerobic capacity (the maximum amount of oxygen the body can consume during high intensity exercise). Generally speaking, three or four microcycles are tied together to form a mesocycle.

In conclusion, you can get the most out of your training by having a good understanding of each of the three cycles of periodization and then using these cycles to create a plan that allows you to peak for your most important events throughout the year.

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Macrocycles, Mesocycles and Microcycles: Understanding the 3 Cycles of Periodization | TrainingPeaks

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Periodization is the process of dividing an annual training plan into specific time blocks, where each block has a particular goal and provides your body with different types of stress. This allows you to create some hard training periods and some easier periods to facilitate recovery.

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Pre-season can be divided into basic conditioning and specific conditioning phases. Basic conditioning emphasises the development of general performance fitness levels. This can include aerobic, muscular, flexibility skills. The intensity of conditioning depends on the individual's capacity, as well as the performance capacity and the conditioning benchmarks needed for performance.

Specific conditions refers to the intensity and specialisation of training. The focus of this phase refers to technical and tactical developments of the respective sport, along with physical training that is sport specified.

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Peaking is the term used to describe an athlete being in the absolute best condition, physically, emotionally and mentally at a specific time for an event or race.

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Periodisation Chart - Relationship between Intensity and Volume 

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Periodisation Chart - Relationship between Intensity and Volume 

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This is from PDHPE in FOCUS, it provides a graph that presents the relationship between intensity and volume from a periodisation chart that an athlete would follow.

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1. Pre-season / Preparatory Phase
2. In-season / Competition Phase
3. Off-season / Transition Phase

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Depending on the sport, an athlete may need to 'peak' several times during the year and during the season, but most elite athletes aim for one primary event or goal, and plan the rest of the seasons training around that one event.

When peaking occurs, the athlete will display physiological and psychological indicators, including:
- state of excellent health
- efficient rate of recovery from training
- high state of functional synergism (acting together)
- technical and tactical preparation is optimal
- superior neuromuscular coordination
heightened self esteem and confidence
- quick adaptability to training stimuli
- ability to tolerate pressure and frustration
state of mental alertness and readiness for action

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An AIS webpage explaining the importance of strength and conditioning - links to Pre-season Periodisation.

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Strength and Conditioning : AIS : Australian Sports Commission

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Each athlete's program is individually tailored to meet their specific needs. These programs are designed by the AIS Strength and Conditioning staff, in consultation with sports medicine practitioners and sport coaches, to allow each athlete to progressively achieve their optimal performance.

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Sport Specific Sub-phases refers to the specific and targeted exercises a sport will require in training sessions. These are usually embedded in the Mesocycles and Microcycles. For example, a soccer player may need to spend more time on aerobic fitness, therefore within their training schedule they will allocate time to aerobic exercises. This could include five kilometre runs or interval training.

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2011 Question 30 - IP

"Explain why periodisation would be included when planning a training year?" -5 marks

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A periodisation chart from PDHPE in FOCUS. This chart provides an in-depth idea into how sub-phases and phases of competition influence the training schedule

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An article by Psychology Today, exploring why it's important for athletes to follow training routines to enhance performance.

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Routines are one of the most important aspects of sports that athletes can develop to improve their training and competitive performances. The fundamental value of routines is that they ensure total preparation in athletes' efforts. Routines enable athletes to be completely physically, technically, tactically, and mentally ready to perform their best. I don't know a world-class athlete in any sport who does not use routines in some part of his or her competitive preparations.

Routines are most often used before competitions to make sure that athletes are prepared to perform their best. They can also be valuable in two other areas. Routines can be developed in training to ensure that athletes get the most out of their practice time. Routines are also important between performances of a competition to help athletes get ready for subsequent performances (for sports comprised of a series of short performances; to be discussed in a future post).

There are a lot of things in sport that athletes can't control such as weather conditions and their opponent. Ultimately, the only thing athletes can control is themselves. Sport routines can increase control over their performances by enabling them to directly prepare every area that impacts their sport. Those areas athletes can control include their equipment (is your gear in optimal condition?), their body (are you physically and technically warmed up?), and their mind (are you at prime focus and intensity?).

Routines also allow athletes to make their preparation more predictable by knowing they're systematically covering every area that will influence performance. Athletes can also expect the unexpected. In other words, they can plan for every eventuality that could arise during a competition. If athletes can reduce the things that can go wrong and be prepared for those things that do, they'll be better able to stayed focused and relaxed before and during the competition.
Routines vs. Rituals
Some sport psychologists use the term "ritual" in place of routine. I don't like this term because it has connotations that go against what routines are trying to accomplish. Remember, the goal of routines is to totally prepare athletes for training or competition. Everything done in a routine serves a specific and practical function in that readiness process. For example, a physical and technical warm-up and a review of tactics for an upcoming competition are all essential for total preparation.

In contrast, a ritual is associated with superstitions and is often made up of things that have no practical impact on performance, for instance, wearing lucky socks or following a specific route to the competition site. Routines can also be adjusted should the need arise; for example, if you arrive late to the competition, you can shorten your routine and still get prepared. Rituals, though, are rigid and ceremonial. Athletes can believe that rituals must be done or they will not perform well. You control routines, but rituals control you.
Training Routines
Developing sport routines should begin in practice. For you to get the most out of your training, you should develop a brief training routine that will ensure that you're totally prepared for every drill. The first step in your training routine is getting your body ready. This involves checking and adjusting your intensity as needed. This might mean taking deep breaths to calm yourself down or using intense breaths to raise your intensity. I recommend that before every drill you get your body going in preparation for the start of the drill.

Second, you need to focus on what you want to work on in the drill. If you have an internal focus style, you should already be narrowly focused on a particular cue. If you have an external focus style, this would be the time to narrow your focus onto the cue. To narrow your focus, you can remind yourself what the purpose is of the drill. Then, you can repeat your keyword.

Your training routine need only last a few seconds, but will completely prepare you to get the most out of your training. It will also lay the foundation for using sport routines before and during competitions. Remember, for your training routine to become effective, you must use it every time you begin a drill.
Pre-Competitive Routines
The next step in developing effective sport routines is to create a pre-competitive routine that is an extended version of the training routine. The goal is the same, to be totally prepared to perform your best. The difference is that a pre-competitive routine will dictate how you perform in your upcoming competition and it can take up to several hours to complete.

There is no one ideal routine for everyone. Pre-competitive routines are individual. For every great athlete, you'll see a different routine, but all will have common elements. You have to decide what exactly to put into your routine and how to structure it. Developing an effective pre-competitive routine is a progressive process that will take time before you have one that really works for you.

Focus and intensity are two areas that you must consider in developing your pre-competitive routine. From my previous Prime Sport Alert! newsletters, you should know whether you have an internal or external focus style and you know what level of intensity at which you perform best. With that in mind, you want to plan your pre-competitive routine so that when you begin a competition, you have prime focus and intensity.

Focus needs. The goal in your pre-competitive routine if you have an internal focus style is to put yourself in a place where there are few external distractions and where you can focus on your pre-competitive preparation. To maintain that narrow focus, you want to go through your pre-competitive routine away from other people and activities that could distract you.

An external focus style means that you need to keep your focus wide during your preparations so you can keep your mind off the upcoming competition and away from thinking too much. The goal in your pre-competitive routine if you have an external focus style is to put yourself in a place where you're unable to become focused internally and think about the competition. Your pre-competitive routine should be done where there is enough activity to draw your focus away from inside your head. To widen your focus, you want to go through your pre-competitive routine around people and activities that can draw your focus outward.

Intensity needs. You'll also want to build your pre-competitive routine around your intensity needs. The intensity component of your pre-competitive routine should include checking your intensity periodically before the approaching competition and using psych-up or psych-down techniques to adjust it as needed. You'll need to set aside time in your routine when you can do these techniques. As you approach the competition, you'll want to move closer to your prime intensity. The short period just before the competition should be devoted to a final check and adjustment of your intensity.

If you perform best at a lower level of intensity, you want your pre-competitive routine to be done at an easy pace and have plenty of opportunities take a break to slow down and relax. You'll want to be around people who are relaxed and low-key as well. If you're around anxious people, they'll make you nervous too.

If you perform best at a higher level of intensity, you want your pre-competitive routine to be done at a faster pace with more energy put into the components of your routine. You will want to make sure that you are constantly doing something. There should be little time during which you are just standing around and waiting. You'll also want to be around people who are energetic and outgoing.

Designing a pre-competitive routine. The first step in designing a pre-competitive routine is to make a list of everything you need to do before a competition to be prepared. Some of the common elements you should include are meals, review of competitive tactics, physical warm-up, technical warm-up, equipment check, and mental preparation. Other more personal things that might go into a pre-competitive routine include going to the bathroom, changing into your competition clothing, and using mental imagery.

Then, decide in what order you want to do the components of your list as you approach the start of the competition. In doing this, consider competition activities that might need to be taken into account. For instance, availability of a warm-up area or a place where you can eat your pre-competitive meal can influence when you accomplish different parts of your pre-competitive routine.

Next, specify where each step of your routine can best be completed. You should use your knowledge of competitive sites at which you often perform to figure this part out. For example, if you like to be alone before a competition, is there a quiet place you can get away from people?

Finally, establish a time frame and a schedule for completing your routine. In other words, how much time do you need to get totally prepared? Some athletes like to get to the competition site only a short time before they begin. Others like to arrive hours before. All of these decisions are personal. You need to find out what works best for you.

Once your pre-competitive routine is organized, try it out at competitions. Some things may work and others may not. In time, you'll be able to fine-tune your routine until you find the one that's most comfortable and best prepares you for competition. Lastly, remember, pre-competitive routines only have value if they're used consistently. If you use your routine before every competition, in a short time, you won't even have to think about doing it. Your pre-competitive routine will simply be what you do before each competition and it will ensure that you are totally prepared to perform your best and achieve Prime Sport.

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Sports: Why the World's Best Athletes Use Routines

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Routines are one of the most important aspects of sports that athletes can develop to improve their training and competitive performances. The fundamental value of routines is that they ensure total preparation in athletes' efforts. Routines enable athletes to be completely physically, technically, tactically, and mentally ready to perform their best.

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Yellow = Definition
Purple = Explanation
Blue = Article/ Weblink
Green= Past HSC Questions

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Macrocycles can then be broken down into smaller compartments, Mesocycles. A Mesocycle is a training phase in the annual training plan that contains usually of 3-6 main periods. Usually mesocycle refers to the main training target for that period.

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- PDHPE IN FOCUS - HSC COURSE
-https://www.trainingpeaks.com/blog/macrocycles-mesocycles-and-microcycles-understanding-the-3-cycles-of-periodization
- http://exercise.trekeducation.org/principles/periodisation/
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https://www.ausport.gov.au/ais/performance_support/strength_and_conditioning
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https://2peak.com/archive/peaking_and_tapering.php
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https://www.psychologytoday.com/au/blog/the-power-prime/201207/sports-why-the-worlds-best-athletes-use-routines
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https://www.pdhpe.net/improving-performance/what-are-the-planning-considerations-for-improving-performance/planning-a-training-year-periodisation/

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2014 Question 32 - IP

"Justify how each of the periodisation phases are used when planning a training year" - 12 marks

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An application of Periodisation to strength training, give an insight into the specifics and targeted training strength related sport would need. Has extensive information and examples on the different cycles.

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Periodisation can be defined as a system for program design that plans appropriate cycles and training phases, organises routines and manipulates all exercise variables.

The key to designing really effective short, mid, and long term resistance exercise programs is to develop a system that efficiently plans, organises and manages all of the exercise variables. Periodisation can be defined as a system for program design that plans appropriate cycles and training phases, organises routines and manipulates all exercise variables.

Periodisation has been time proven for success in achieving training goals and has been used by training coaches and trainers for over 50 years. Research has confirmed that periodisation has the ability to produce significantly better results than straight set training or normal progression type training. A continued variety of training stimulus is needed in order to progress after the initial adaptation to training has taken place. The neuromuscular system learns what we are doing in our training and quickly adapts to any new training stimulus that we give it. When this adaptation has taken place then progression will halt or may even reverse. Resistance exercise selection and methods of manipulating resistance exercise variables have already been presented on this web site contained in the articles section and it is recommended that it is read along side this article. Continuing on from that article is how to plan program cycles and organise training phases in ways that will make the overall training program effective in accomplishing goals and addressing training needs.

Program Design.

A training program should always be considered as ongoing and should be broken down into long and short term blocks or periods of time that can be termed "cycles." Breaking a program down into cycles is helpful for prioritising your training goals and requirements. The cycles can vary greatly in the amount of time that they span. They are designed to apply more focus on certain goals and needs while placing less attention to others based on established priorities. Macrocycles are long term cycles that may take several months to a year and help to set the priorities and time lines to accomplish training goals or address individual needs. Macrocycles will need to be broken down into more manageable segments called "mesocycles."

Mesocycles would enable a person to better track their progress, reassess their goals, design new routines and make any needed adjustments (to training, diet, sleep, rest etc) in order to stay within the time lines of the macrocycle. Mesocycles can vary widely in length, usually ranging from 3-12 weeks. A normal 6-8 week mesocycle works well for most people. This is enough time to experience significant and measurable results, yet not become bored with the resent routines. This time frame is also short enough to allow a person to identify and correct controllable problems and adjust for uncontrollable variables that may have surfaced before they can inhibit further progress. People should reassess and gather as much pertinent data as possible between mesocycles to help design the new routines and appropriately for continued success.

Training Phases.

The mesocycles (phases in a macrocycle) are planned to focus on certain training priorities, but other goals should not be completely ignored in the process. Competitive athletes normally need to focus on specific training phases such as strength, endurance, and/or speed. But most benefit from improvements in several if not all of these areas. If a person spends a 6-8 weeks in a mesocycle completely striving for strength, that person may lose endurance or mobility if training for these parts are not also reinforced to some degree. Balancing priorities within a mesocycle is exactly what training phases are designed to do.

Many studies have shown that it is ineffective to attempt to improve on every bio-motor ability simultaneously during each training routine, because there is not enough time in a training session to apply that and adapt to that much varied muscle stimulus. Therefore, a mesocycle can be divided into training phases lasting 1-3 weeks that focus primarily on only certain neuro-metabolic adaptations. These shorter time periods allow for progress in one area without loss in others. However, training phases must be planned appropriately throughout the mesocycle to ensure that all priorities are addressed. For example, an 8 week mesocycle focussing primarily on strength could include a 1 week phase of endurance training and a 1 or 2 week phase of hypertrophy work in order to maintain the conditioning goals and body composition the person may also desire. The following are different types of training phases that could be included in a mesocycle to address different priorities.

Transitional phase:

This phase is typically the first week of a mesocycle and is characterised by low intensity and low volume training. This phase is normally used to begin a mesocycle when the previous mesocycle has ended with high intensity strength or power phases. During this week, assessments are done to measure progress and to identify any adaptations achieved in the previous mesocycle. The new program is designed and introduced to the body with an emphasis on training technique. New movement patterns are learned, and the planned exercise sequence is practised. Diet and nutritional strategies are also reviewed. The recommended volume for this phase is 1 or 2 sets per exercise for about 10 to 12 repetitions.

Endurance phase:

These phases typically consist of lower intensity and higher volume routines. Muscular and cardiovascular endurance is the primary focus. However, this is also a logical phase for focusing on repetitive performance of new or difficult exercises because the intensity loads are low, which will help with attempting to master new movement patterns. Exercises that require different stabilisation strategies or have higher balance demands are ideal for additional practice during these phases. Further descriptive titles can be used for a phase if endurance weeks are combined with other complementary phases, such as a transitional-endurance phase or an endurance-hypertrophy phase. Volume recommendations range from 1-3 sets for about 15-20 reps per exercise but occasionally are prescribed with as high as 50 reps in extreme cases.

Hypertrophy phase:

These phases are designed to apply the greatest combinations of intensity and volume in order to give muscle hypertrophy or muscle growth. This overlap of increased intensity and the maintenance of high to moderate volume also make these phases highly metabolic and induces greater hormonal responses than other training phases, making the great for bodyfat reduction as well as hypertrophy. Hypertrophy phases can be appropriate even for those people not interested in large increases of muscle mass, as long as exercise selection and volume for specific muscles are properly planned. Recommendations for sets and repetitions span from 3-5 sets per exercise for 8-12 repetitions. Hypertrophy training covers a wide range of time under tension, so more descriptive titles can be used to designate the training priorities, such as hypertrophy-endurance phases or hypertrophy-strength phases.

Strength phases:

These phases are characterised by high levels of intensity and reduced volumes of work. Greater rest periods and slower training tempos are also typically implemented to maximise motor unit recruitment. These phases focus on more neural and intramuscular adaptations than hypertrophy and endurance phases. Stability is a prerequisite for maximal strength: therefore, fewer exercises are selected and fewer positioning options and techniques that overlap with other training phases, such as strength-hypertrophy phases and strength-power phases. Volume recommendations are from 5-8 sets with 3-5 repetitions per exercise. With that recommendation, you can see why most people prefer combinations of hypertrophy and strength because this many sets of heavy loads are often too high risk for perceived benefits.

Power phase:

To produce power, the speed or rate of force production is as important, if not more so, as the amount of force produced. For this reason, power phases of training are characterised by the use of moderate intensity and even low intensity loads, with low volumes of sets and repetitions and faster tempos. Power training is difficult with standard resistance exercise movements because a proportional amount of effort that does not promote gains in power must be spent on decelerating the weight loads. Power training will often incorporate different more ballistic movements like power cleans, snatches, plyometrics exercises. Power training exacts a high neural demand for the quick productions and reductions of force, plus the increased need for dynamic stability and balance. Therefore, volume recommendations for power typically range from 3-5 sets of 5-10 reps.

The division of a macrocycle into a manageable mesocycle and the division of mesocycles into the various training phases may seem like a difficult process, but its well worth the effort. Once someone clearly knows their goals from a given period of time, this sets the priorities for the macrocycle. Whether the overall goals are related to endurance, strength, hypertrophy, or weight loss, the next step is to create the different sub goals that are set at reasonable time periods throughout the year, and then design the appropriate mesocycles to achieve them.

3 Sample Periodisation Routines.

7 Week Mesocycle:

This base fitness routine that attempts to address frequent needs and common goals of individuals who have not been recently training on a regular basis and the priority of this routine is to establish a fitness "base" on which all other future routines and programs can be built.

The type of periodisation routine shown below is used for competitive athletes. Strict periodisation consists of four or five distinct stages. Each stage has a specific goal and method of execution. Generally speaking, the program moves from lots of low intensity work to short, high intensity workouts. Each phase stresses a different aspect of the muscle (or energy systems for aerobic athletes). By changing the stress, progress can continue without reaching a plateau.

5 Stage Macrocycle:

Stage 1: Hypertrophy or Base Phase

Purpose: Build muscle size and endurance.
For aerobics athletes, this corresponds to long, easy workouts to build an aerobic base.

Purpose: Build on the previous cycle by increasing muscle strength. For aerobic athletes, this is the transition from strictly endurance workouts to the inclusion of intervals and hill sessions if applicable.

Purpose: To build power. At this point exercises should be becoming more sports specific. For aerobic athletes, more interval and race pace work is included while amount of distance work is lowered.

Stage 4: Peaking (or Competition)

This is the phase for powerlifters where heavy singles are performed. For aerobic athletes, this is the racing season. While some maintenance work is performed on all energy.

Stage 5: Rest and Recovery

This is a two to three week period of rest. Either complete rest or light activity is done to allow the body to recover from the competitive phase.

3 Stage; 15 Week Mesocycle for Hypertrophy & Strength:

This routine below is used for muscle hypertrophy (growth) for an 8 week period, which is then followed by 4 weeks of strength training and two weeks for active recovery. The cycle is then started again, and continued for however long the macrocycle is designed for.

Hypertrophy Phase

Strength Phase

Active Recovery Phase

Warm-up and cool down. 10 minutes on each.

It is not necessary to have a strict plan of training for the whole year as normally changes may need to be made. Only a general plan would need to be made. The plan should reflect the training needs and also weaknesses and goals. It is far simpler to plan the cycle if a date for a certain occasion is required such as a competition or special occasion. From that date you can work backwards to structure your training year.

Firstly you need to decide on the amount of training phases that you require in the year. It is far easier to plan if you use 3-4 training phases rather than a greater number. You should then plan your training goals for each of these individual phases.

For example: you may choose strength first, muscle growth second, muscular power thirdly and rest and recovery phase last. Once you have your training goal phases you will then need to outline volume and intensity levels for the yearly plan, such as in the strength phase this would require low volume and high intensity. The training goal phases ideally should be started with an adaptation phase of low intensity and high volume and end with high intensity and low volume training. A careful evaluation from a scientific point of view would be required to ensure that the yearly cycle chosen would allow you to reach your desired goal in each phase.

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References:
Periodization training for sports: Tudor Bompa & Michael Carrera.
Muscle Mechanics: 2nd Edition. Everett Aaberg

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Designing Training Routines Using Periodisation

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Periodisation can be defined as a system for program design that plans appropriate cycles and training phases, organises routines and manipulates all exercise variables. The key to designing really effective short, mid, and long term resistance exercise programs is to develop a system that efficiently plans, organises and manages all of the exercise variables.