What are the stages of periodization?

What are the stages of periodization?

Periodization is a systematic way to plan your training for the entire year. The 3 phases of preparatory, competitive, and transition divide the goals of training into seasons.

What are the 3 stages of fitness?

There are three phases of exercise: power, strength and endurance.

How long is a Mesocycle training phase?

The mesocycle may be anywhere from 2 weeks to a few months and can further be classified into preparation, competition, peaking, and transition phases. The macrocycle refers to the overall training period, usually representing a year.

What are the 3 cycles of periodisation?

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.

What is a meso plan?

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. Image credit.

How long does a training phase last?

3-4 weeks

How many weeks should a training program last?

8 weeks

What is the transition phase in training?

Called the Transition Period, this runs from the completion of your last race, until the start of the Prep Period in a few weeks. Think of this Transition Period as the link between two annual training plans—it marks the end of last season and the official beginning of the next season.

What is the preparatory period of training?

The preparatory phase develops these attributes by using the body’s reaction to specific types of exercise. The preparatory phase traditionally begins with a hypertrophy phase, moves to a strength phase, and then moves into a power phase. Muscle hypertrophy refers to the increase in the size of muscle cells.

What is Periodized training program?

Periodization training is the deliberate manipulation of training variables to optimize performance for competition, prevent overtraining, and progress performance. Variable adjustments in duration, load, or volume are planned out over a specific period of time to achieve these objectives ( 1 ).

What do you call the preparatory stage before you actually exercise?

The hypertrophy phase, which is also referred to as the strength endurance phase, generally occurs during the early portion of the preparatory period (i.e., the general preparatory phase) (18, 27, 28). During this phase, the training intensity is low to moderate and the overall volume is high.

What are the 5 stages of periodization?

Periodization Phases or Goals

• Hypertrophy/Muscular Endurance Phase.
• Basic Strength Phase.
• Strength/Power Phase.
• Performance Peaking Phase.
• Maintenance Phase.

What is the most important exercise?

The 4 most important types of exercise

1. Aerobic exercise. Aerobic exercise, which speeds up your heart rate and breathing, is important for many body functions.
2. Strength training.
3. Stretching. Stretching helps maintain flexibility.
4. Balance exercises.