STARTER ACTIVITYSTARTER ACTIVITY

In pairs discuss when/why a rugby player gets a In pairs discuss when/why a rugby player gets a rest from their season.rest from their season.

Lesson Objectives:Lesson Objectives:

1.1. To explain the micro/meso/macro cycles in To explain the micro/meso/macro cycles in training.training.

2.2. To prepare for your NAB (L.O.2)To prepare for your NAB (L.O.2)..

Lesson focus:Lesson focus:KeyKey concept 5concept 5

The phases of trainingTraining cycles

Key Concept 5:Key Concept 5: PlanningPlanning, implementing and monitoring training, implementing and monitoring training

PERIODISATION.PERIODISATION.

Many perMany performers structure their long term planningformers structure their long term planning

through periodisation.through periodisation.

““PERIODISATION is the organisation of the trainingPERIODISATION is the organisation of the training

into a carefully considered plan which involves into a carefully considered plan which involves differentdifferent

periods of training, each period having its own specificperiods of training, each period having its own specific

aim and purpose.”aim and purpose.”

Three main PHASES OF TRAINING:Three main PHASES OF TRAINING:

1.1. PREPARATION PHASEPREPARATION PHASE/PERIOD/PERIOD2.2. COMPETITION PHASE/PERIODCOMPETITION PHASE/PERIOD3.3. TRANSITION PHASE/PERIODTRANSITION PHASE/PERIOD

1.1. PREPARATION PERIOD/PREPARATION PERIOD/PHASE.PHASE.

11stst phase phase Includes pre-season trainingIncludes pre-season training General exercise training followed by more General exercise training followed by more

specificspecific Cover strengthsCover strengths, , weaknesses and existing fitness weaknesses and existing fitness

levelslevels

2.2. CCOMPETITIONOMPETITION PERIOD/ PERIOD/PHASE.PHASE.

Allows you to maintain your fitness and peak for Allows you to maintain your fitness and peak for particular competitions.particular competitions.

Fine tune your preparation with a specific event Fine tune your preparation with a specific event or competition in mind.or competition in mind.

Period of tapering down your training prior to Period of tapering down your training prior to competition in order to avoid any training fatigue.competition in order to avoid any training fatigue.

Tapering down also allows you to complete your Tapering down also allows you to complete your physical and mental preparations for competition.physical and mental preparations for competition.

Following the competition you will need a brief Following the competition you will need a brief recovery time before continuing with your recovery time before continuing with your training.training.

3.3. TRANSITION PERIOD/TRANSITION PERIOD/PHASE.PHASE.

Follows the competitive season. Need for a Follows the competitive season. Need for a period of active rest.period of active rest.

Marks the split between the end of one season Marks the split between the end of one season and the start of the new preparation phase for the and the start of the new preparation phase for the next.next.

It is important to have a definite break from It is important to have a definite break from competitive acompetitive acctivity.tivity.

It is important to retain a level of general fitness It is important to retain a level of general fitness through this time.through this time.

TRAINING CYCLES.TRAINING CYCLES.

We use training cycles to ensure your training is We use training cycles to ensure your training is effective.effective.

Make sure that your own training cycle matches Make sure that your own training cycle matches the requirements of periodisationthe requirements of periodisation

MICROCYCLE – 1 week – Short termMICROCYCLE – 1 week – Short term

MESOCYCLE – 1 month – MediuMESOCYCLE – 1 month – Medium termm term

MACROCYCLEMACROCYCLE – 3-4 months – Long term – 3-4 months – Long term

Training cycles would include detaiTraining cycles would include details of your training plans for ls of your training plans for particular competition and events and would allow for tapering particular competition and events and would allow for tapering down your training programme prior to competition and rest down your training programme prior to competition and rest periods following competition.periods following competition.

What next?What next?

Wednesday – Final lesson on catch up NABS.Wednesday – Final lesson on catch up NABS.

(the rest of the catch up NABs MUST be completed in your own(the rest of the catch up NABs MUST be completed in your own

time by organising this with your teacher.)time by organising this with your teacher.)

NO NAB = FAILURE OF COURSE!NO NAB = FAILURE OF COURSE!

Thursday – Complete course notes.Thursday – Complete course notes.

Friday – Complete course notes.Friday – Complete course notes.

NEXT WEEK:NEXT WEEK:

22ndnd EXAM for each strand of higher. EXAM for each strand of higher.

FOLLOWING WEEKS:FOLLOWING WEEKS:

Exam paper/revisionExam paper/revision