training periodization
Periodization is the primary characteristic of the SPORT-SYS programs.
This function allows you to achieve the best physical condition coinciding with the competition.
To achieve this goal it is essential to organize 3 - 5 months of planned training, starting from the date of the competition in which you want to participate, setting a precise cyclical workload (in this case proposed as "distance" and "speed" of the race ) in order to take full advantage of the concept of overcompensation, which is located at the base of the concept of training.
All this is set on your own potential and organic needs.
This function allows you to achieve the best physical condition coinciding with the competition.
To achieve this goal it is essential to organize 3 - 5 months of planned training, starting from the date of the competition in which you want to participate, setting a precise cyclical workload (in this case proposed as "distance" and "speed" of the race ) in order to take full advantage of the concept of overcompensation, which is located at the base of the concept of training.
All this is set on your own potential and organic needs.
How to organize the periodization - Structure of mesocycles
Exemple
On your own calendar you have to indicate:
1 - Start date of the training cycle (ex. red circle 20.08.XX)
2 - Date of the competition you want to partecipate (ex. green circle 01.12.XX)
3 - count the number of weeks (microcycle) interspersed (ex. =15)
This period of 15 weeks should be organized in a maximum of 4 mesocycles for the marathon (or 3 mesocycles for 5000 and 8000-12000m)i:
2 mesocycles of preparation
1 mesocyclo of pre competition
1 mesocyclo of competition.
The example can then be structured:
I° mesocycle of preparation (2:1) - 3 microcycles ( blue background ), 2 with increase in load and 1 of discharge;
II° mesocycle of preparation (2:1) - 3 microcycles (grey background ), 2 with increase in load and 1 of discharge;
III° mesocycle of pre competition (4:1) - 5 microcycles (green background), 4 with increase in load and 1 of discharge. At the end of this period it is shown to enter the competition test;
IV° mesocycle of competition (3:1) - 4 microcycles (yellow background), 4 with increase in load and 1 of discharge. The end of this mesocycle should coincide with the competition programmed.
On your own calendar you have to indicate:
1 - Start date of the training cycle (ex. red circle 20.08.XX)
2 - Date of the competition you want to partecipate (ex. green circle 01.12.XX)
3 - count the number of weeks (microcycle) interspersed (ex. =15)
This period of 15 weeks should be organized in a maximum of 4 mesocycles for the marathon (or 3 mesocycles for 5000 and 8000-12000m)i:
2 mesocycles of preparation
1 mesocyclo of pre competition
1 mesocyclo of competition.
The example can then be structured:
I° mesocycle of preparation (2:1) - 3 microcycles ( blue background ), 2 with increase in load and 1 of discharge;
II° mesocycle of preparation (2:1) - 3 microcycles (grey background ), 2 with increase in load and 1 of discharge;
III° mesocycle of pre competition (4:1) - 5 microcycles (green background), 4 with increase in load and 1 of discharge. At the end of this period it is shown to enter the competition test;
IV° mesocycle of competition (3:1) - 4 microcycles (yellow background), 4 with increase in load and 1 of discharge. The end of this mesocycle should coincide with the competition programmed.
Graphically the cyclical setting is as in the graphic. To note that at the end of the 2nd and 3rd mesocycle were introduced two competition about a check of preparation.
In the "training request form" the example above will be indicated as follows
