Periodising

Periodising, in the context of training and planning, is the systematic and planned approach to dividing an overall training program into distinct phases or cycles (periods) to optimize performance, manage fatigue, and achieve specific goals. It involves manipulating training variables like intensity, volume, frequency, and specificity over time, often following a cyclical pattern to ensure progressive overload and adaptation. The overarching objective is to peak performance at specific times, such as a competition, while minimizing the risk of injury or burnout. Effective periodisation demands a thorough understanding of the physiological adaptations to training, the individual athlete's needs, and the demands of the sport.

Periodising meaning with examples

• The coach implemented a periodising plan that began with a high-volume, low-intensity base phase to build endurance, followed by a strength phase to develop power, and then a peaking phase to optimise their skills just before the game. This structured approach allowed the team to gradually increase their physical and technical capabilities throughout the season and avoid injury. This approach included adequate rest and recovery
• She used periodising principles to prepare for the marathon. The first phase focused on building a base mileage and aerobic capacity, with gradual increases in volume. The second period involved incorporating tempo runs and interval training to improve speed and anaerobic threshold. The final segment was tapering to prepare for the race.
• To develop his strength, the weightlifter embraced periodising with cycles focusing on hypertrophy, maximal strength, and power, successively increasing weights and decreasing reps, before introducing a deload week. His training plan included a macrocycle of a year, broken into mesocycles of one or two months, and microcycles each week to control volume.
• Understanding the importance of periodising, the swimmer carefully adjusted training load across the year, with less volume during exam periods and gradually ramping up their intensity approaching championships. By strategically altering their workload, the swimmer improved performance and minimised exhaustion. This approach to periodisation ensured they arrived fresh to compete.
• The physical therapist helped the injured athlete apply periodising to their rehabilitation programme. Initial stages emphasised range of motion and low-intensity exercises. Progressing gradually, they added resistance training and plyometrics, ensuring that each phase prepared the athlete for the next, and finally returning them to competitive activity in time for the upcoming race and meeting all pre-requisites.