The football season is now complete. Many players take a few weeks off before starting (or not) a training program to prepare for the upcoming season. Several factors must be considered training to maximize his training so that we can achieve the best possible results. Within this article we will address the topic of periodization of training. It's nice to go to the gym and lifting weights, but if no order is made in training, a plateau is quickly reached and the results are awaited.
During a workout, the body is under stress that will force him to adapt to return to its original state. When the body adapts to the stress imposed upon it, varying the volume, intensity, density and / or frequency of training will create a new stage adaptation of the so-called supercompensation. That is why the physical trainers mainly use periodization.
The cyclic organization of training, what is called periodization, is actually a representation of the real sport of the athlete during the coming year, the goals pursued by the athlete, in partnership with the fitness coach and strategies to be implemented to achieve the objectives. The sporting year is thus cut into small blocks with goals, means and methods of training specific (Bompa, 1999). In the classic model of periodization, sport one year, known as the macrocycle is divided into three periods: the preparation period, competition period and the period of transition. These periods are then divided into mesocycles, often lasting four weeks (three weeks of training, a week of discharge). Within these mesocycles every week is a microcycle compound workouts (Baechle & Earle, 2008). Let us now examine the contents of each of these periods.
The preparation period is probably the most important phase within the annual training plan (Bompa, 2009). We can divide the period of preparation as general and specific preparation. From a total duration of 3-6 months depending on the sport, it first allows the athlete to develop work capacity (increase in muscle mass and muscle endurance and metabolic) which translates into the ability bones, tendons, ligaments, muscles and cardiovascular system to absorb and overcome the various stressors that will be imposed by the drive Upcoming (Gambetta, 2007). In other words, it helps establish the foundation, thanks to high volume and intensity low to moderate, which will be built on more intense training. Then, the more one goes towards the specific preparation period, the more we will focus on developing muscle strength by lifting heavier loads for fewer repetitions. Training volume therefore decreases the benefit of driving a higher intensity (80% and more). Alongside the development of maximum force, it is time to include a increased demands of energy systems targeting anaerobic power, characterized by efforts of high intensity and short duration. Interval training allows more work at higher intensity cardiovascular training of long duration, which preserves including muscular power (Baechle & Earle, 2008). Working time during interval training in football lasts between 5-30 seconds and is interrupted by a rest period of 3-20 times the exercise time. When a good base of strength is obtained, it is now time to convert this force into muscular power and speed. The force-velocity, ultimately, is the physical quality that athletes should possess in order to excel in their sport (McGill, 2009). During this same period, there will also focus on developing the ability to repeat sprints and accelerations through starts, sprints and changes in direction over short distances, while the presence of fatigue to simulate situations that we find in competitive situations (Veillette, 2010).
When the beginning of the season approaches, we are now entering the competition period. The first part of this period is the pre-race. This period, known as the period of sharpening or "peak" is often the athlete to recover from the stress accumulated during the previous months of training, while enabling it to maintain the gains. If planned optimally, it is even possible to see an increase in performance (Adapted from Roy, 2010). When practices and games begin, it is imperative to maintain the physical qualities that have been acquired during the off-season training, since the emphasis is put on sports and development strategies. In addition, the work of energy systems will usually be incorporated into the practice of sport. The volume of workouts will be reduced, also reduced the frequency to two meetings per week, but the intensity of the exercises will however be maintained. If an injury during the season, then this will be the physical trainer to work jointly with the team therapist to know the exercises to be avoided, but it is definitely possible, depending on the type of injury and gravity, to continue training the maintenance room fitness.
Once the season is over, then we begin the transition period. Often, this period begins at the end of October or during November. At this point, it is preferable that the players take time to relax physically and mentally. Two weeks of rest may be taken without intense training, before the effects of detraining occur (Cardinal, 1999). Subsequently, it is possible to resume training in order to rebalance the power relationship between muscle agonists and antagonists solicit and physical qualities that are considered less specific to our sport. While essential and easy to integrate into his routine physical qualities such as balance, flexibility and muscular endurance can be asked during the transition period. Following this period, it is time to plan the next annual plan, taking care to assess the year just ended, establish new goals and plan training accordingly. A new macrocycle drive is now ready to begin.
Sources:
Baechle, TR, Earle, RW (2008). Essentials of Strength Training and Conditioning (3rd edition). National Strength and Conditioning Association. Human Kinetics, Champaign, Il. 641 pages.
Bompa, TO & Haff, CG (2009). Periodization: Theory and Methodology of Training (5th ed.). Human Kinetics, Champaign, Il. 411 pages.
Cardinal, CH (1999). Planning and Periodization of training (level 4 theory, module 12). Montreal: National Institute of Coaching, National Center Multisport-Montreal.
Gambetta, V. (2007). Athletic Development: The Art & Science of Functional Sports Conditioning. Human Kinetics, Champaign, Il. 299 pages.
McGill, S. (2009). Ultimate Back Fitness and Performance, 4th Ed Backfitpro Inc.. Waterloo, Canada.
Roy, M. (2010). Kin 353: Planning and Training Methods (Notes). University of Sherbrooke, Sherbrooke, Que
Veillette, R. (2010). The assembly of the puzzle. Presentation Notes at the University of Sherbrooke, Sherbrooke, Que
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