Application of principles of periodisation.

The idea

Periodisation is the planned division of a training year into phases so that a performer peaks for chosen competitions and still recovers. Applying its principles means deciding what each phase is for, then adjusting volume (how much work is done) and intensity (how hard that work is) so the two are not raised together indefinitely. A common method is to begin with high volume and low intensity, for example long steady runs and high-repetition resistance work, then progress towards low volume and high intensity, such as short sprints and low-repetition heavy lifts, before a taper and a rest or active-recovery phase. The principles also require specificity to the demands of the activity, progressive overload across the plan, adequate recovery between hard sessions, and reversibility if training stops.

What earns the marks

• Defines periodisation as the planned division of a training period into phases with a purpose for each phase.
• Explains that volume and intensity are manipulated across phases rather than both increased at once.
• Describes a typical progression from high volume and low intensity towards low volume and high intensity.
• Applies the principles to a named activity, linking phase content to its energy-system and fitness demands.
• Recognises the need for a taper, rest or active recovery so the performer peaks and avoids overtraining.
• Links periodisation to specificity, progressive overload, recovery and reversibility.

Common mistakes and how to put them right

• Thinking periodisation means simply writing a weekly timetable.

  Put it right: , it is the planned division of a longer training period into phases, each with a distinct purpose and a planned change in volume and intensity.

• Assuming volume and intensity should both rise throughout the plan.

  Put it right: , they are usually manipulated in opposite directions, with high volume and low intensity early and low volume and high intensity later.

• Treating rest as wasted training time.

  Put it right: , planned recovery and a taper are part of the plan because adaptation and peaking depend on recovery.

• Ignoring the demands of the chosen activity.

  Put it right: , the phase content must be specific to the fitness components and energy systems that activity requires.

Exam tips

• Read the stem for the phase being described, then ask whether volume or intensity is the variable being changed.
• Reject options that raise volume and intensity together across the whole plan, because that pattern is not how periodisation is applied.
• Check that any option naming a taper, rest or recovery phase fits the point in the plan described in the stem.
• Where an option names an activity, test whether the training content matches that activity's demands.