2. Today’s Workshop What is Periodization Step by step approach for planning How to apply it to the daily training Practical session

3. The best plan is only good intentions until it is effective put into action with the right resources - Peter Drucker

4. What is Periodization ? It is the basis of most modern athletic training programme The periodization theory was established by a Russian L Matveyev in 1965 Periodization is a process that divides an annual training plan into a number of smaller and more manageable phases of training (Pyne and Goldsmith, 2005) The concept was greatly facilitated by the success of East Europeans during 60s to 80s It is essentially based on: an adaptation process = overload + recovery + peaking

5. General Framework of Periodization 3 key questions: How to achieve peak performance? How to maintain peak performance? How to transit after peak performance?

6. Periodization for Team Sports Pre - Season In - Season Off - Season

7. Why Periodization Responses to training are a complex phenomenon Readiness to perform (performance readiness) is not stable and has a trend of change Comprehensive and systematic approach Success of periodization = science + art

8. Before Planning… need to understand key terminologies

9. What is Management? Plan Do Check Act PDCA-cycle

10. Management of Athletes Periodization Training & Recovery Monitoring & Assessment Feedback

11. What is Training ? PRESENT STATUS GOAL STATUS t 1 time t0 Training gap Performance Performance Performance readiness Performance readiness

14. Fatigue Super- compensation Training Time + - Recovery Training Recovery 0 Performance Performance readiness sufficient recovery leads to performance improvement Adaptation Process Optimal training

15. Training Time + - Recovery Training Recovery 0 Performance Performance readiness Training insufficient recovery may lead to chronic fatigue (eg overtraining syndrome, overuse) Mal-adaptation Process Overtraining

16. The Continuum of Training Training load Performance Optimal Training Under Training Over- reaching Over- training Optimal Recovery Over Recovery Under Recovery Serious Under Recovery

17. Step by Step Approach for Planning

18. 3 Key Questions How to achieve peak performance? How to maintain peak performance? How to transit after peak performance?

20. Step 1: Identify a vision and strategies

21. Vision = Story Season First Stage Second Stage Pre In Month 5 6 7 8 9 10 11 12 1 2 3 4 Test Sche - dule Tr Camp Test Perfor -mance Off Stage Game Game Test Tr Camp Game Peak Peak Pre In Off Pre In

22. Step 2: Prepare Resources

23. Man-STAECS Man Athletes, Staff, Parents Space Facilities, Camp sites Time Sports Life Activity Training, Recovery Environment Social, Natural Cost Budget, Sponsor Service Information, Network Training

24. Step 3: Plan Periodization

25. 3.1 Needs Analysis

28. Soccer Training Programmes and Test Performance Game analysis Skill tests Skill & Field tests Field & Lab tests Positioning Kick Dribble 1 vs 1 Coordination Ball Control Physical Contact Stamina Speed and Power Flexibility Test Performance Training Programmes

29. Needs Analysis: Performance-Testing Model

30. 3.2 Goal Setting

31. Goal Setting PRESENT STATUS GOAL STATUS t 1 Time (adaptation period) t0 Training gap Performance Performance Performance readiness Performance readiness

32. Required Standards

33. 3.3 Documentation

35. 4 Year Plan Year 1 Adaptation and Preparation Year 2 Development Year 3 Investment Year 4 Maintenance

36. Yearly Plan Season First Stage Second Stage Pre In Month 5 6 7 8 9 10 11 12 1 2 3 4 Test Sche - dule Tr Camp Test Perfor -mance Off Stage Game Game Test Tr Camp Game Peak Peak Pre In Off Pre In

37. Season Plan Preparation Competition Transition General Prep Specific Prep Pre-comp Comp Trans

38. Training Strategies Speed and Power Stamina Step 1 Step 2 Step 3 Step4 Basic Movement (Coordination) Specific Movement (Coordination) Quickness Skill Phase Strategy Ballistic Plyometrics Overspeed Overload General preparation Competition Specific Resistance (Power Up) Basic Resistance (Bulk Up) Aerobic Endurance Anaerobic Endurance Specific preparation Pre-competition

39. Preparation Phase Skill: basic; static stretching Speed and Power: basic (bulk-up and power-up) Stamina: aerobic (long slow distance and time trials) Testing: field/lab tests; goal setting Training: adaptation (cross-training, new environment); development (overload training) Training Programme Training Strategy

40. Pre-Competition Phase Skill: specific (quick steps, change of direction); dynamic stretching Speed and Power: specific (ballistic and plyometrics); SAQ Stamina: anaerobic (interval and repetition) Intense training: training camp Tapering Simulation: environment (climate, altitude, jet lag) Training Programme Training Strategy

41. Competition Phase Skill: specific (quickness); dynamic stretching Speed and Power: overspeed; overload Stamina: (anaerobic) Peaking: performance analysis Recovery: Sleep; nutrition; hydro-recovery; compression Review: adjustment Training Programme Training Strategy

42. Weekly Plan Off Pool Pool Pool Off Pool Pool AM Gym + Pool Wed Pool Thu Gym + Pool Fri Off Sat Gym + Pool Mon PM Off Pool Sun Tue

43. Daily Plan 6.00 AM Rise and Shine 6.30 AM Morning training 8.00 AM Change / Breakfast 8.45 AM Assembly 9.00 AM School 11.55 PM Lunch and School 2.00 PM Free time / Rest 4.00 PM Evening training 6.30 PM Change / Dinner 7.30 PM Supervised study time 9.00 PM Free time 10.30 PM Sleep

44. Sports Life Management Training Eating Sleeping Studying Playing

45. Documentation is essential for effective review of the plan

46. Step 4: Do Training & Recovery

47. What is Training Load ? Intensity How hard? How much? How often? Frequency Volume

49. SSS Training Zones

50. 7 Factors of Training Load ・ Weight ・ Height ・ Distance ・ Time ・ Speed ・ Volume ・ Movement

51. Medicine Ball Training Quantity Quality Medicine ball

52. Sleep Nutrition Physical Therapy Psychological skills Recovery Strategies Hydro- recovery Active Rest Level 3 Training Level 2 Active Level 1 Passive Efficiency of Movements Tapering Basics of recovery

54. Total Quality of Recovery (TQR)

55. Step 5: Check Monitoring & Assessment

57. Test Performance Field Test Sport specific (eg 8 x 50m test) General (NAPFA test) Laboratory Test Energy system Strength Flexibility Anthropometry Blood

58. Daily Log Kinugasa, 2004

59. SSS Assessment System 3 criteria between individuals (within the team) Percentile ranking 95 th ~ Excellent 75 th -95 th Good 25 th -75 th OK ~25 th Poor

60. SSS Assessment System 3 criteria within individuals % change of performance > the smallest worthwhile change (the likelihood of real positive change is > 75%) ≈ the smallest worthwhile change < the smallest worthwhile change (the likelihood of real negative change is > 75%) Statistical significance Practical importance Improved Stable Declined

61. Step 6: Act Feedback

62. Was the periodization plan successful?

64. SSS Feedback System

65. On field Coaching methods Performance analysis Technical (skill) training Strength & Conditioning Recovery strategies Athletic rehabilitation Off field Profiling, talent ID, talent transfer Training camp IT, communication tools Media, marketing GM, agents, sponsors Academic, education, career pass Community work Commercialization Prediction model Sports Information Database

66. Intelligence Knowledge Information Data Wisdom?

68. Think Globally Act Locally [email_address]