Posted on July 14, 2016 by Jenny Cromack
What is Periodisation?
Periodisation refers to the structuring and phasing of your training. The process breaks your training plan into periods or phases, but also takes into account all aspects of your performance such as strength, power, CV and muscular endurance, and skills. For rugby players it is important to ensure that the stresses and loads are well organised so game performance is optimised and not hindered by training related soreness or fatigue.
The way periodisation is organised around the off-season, pre-season and in-season. The whole structure is referred to as the macrocycle encompassing the whole training/competition year. This macrocycle is broken down into smaller phases usually consisting of 6 to 8 weeks which focus on a specific set of goals, this is known as a mesocycle. Finally, each mesocycle is broken down into weeks with training specific goals, and sessions, to achieve that phase’s goals, this is known as a microcycle.
Periodisation For Rugby
Off-Season Goals and Structure
The off-season’s mesocycle is a building phase preparing the body for the stresses of pre-season, and in-season.
Resistance Goals
- Hypertrophy, Building Strength and Muscular Endurance Base
- High Volume (e.g. 3-4 sets, 12-15 reps)
- Medium Intensity (e.g. 65-80% 1 RM)
Conditioning Goals
- Anaerobic and Aerobic Endurance
- High Volume
- Medium Intensity
Pre-Season Goals and Structure
Pre-season extends the preparation phase optimising the players’ strength, power, and game related conditioning ready to take on the season.
Resistance Goals
- Strength and Power
- Medium Volume (e.g. 3-5 sets, 1-6 reps)
- Medium to High Intensity (e.g. 70-100% 1RM)
Conditioning Goals
- Anaerobic Capacity, Speed, Agility,
- Medium Volume
- Medium to High Intensity
- High Intensity Interval Training (HIIT)
Skill Goals
- Perfecting game related skills (e.g. passing, tackling, kicking, game patterns)
In-Season Goals and Structure
In-season focuses on maintaining the gains made during the off-, and pre-season, so they will carry over into the competition performance throughout the season.
Resistance Goals
- Maintenance of Strength, Power, and Size
- Low to Medium Volume (e.g. 3-4 sets, 3-8 reps)
- High to Medium Intensity (e.g. 75-90% 1RM)
Conditioning Goals
- Maintenance of Aerobic and Anaerobic Fitness, Speed and Agility
- Low to Medium Volume
- High to Medium Intensity
- Combining HIIT with game/skill related drills
Skill Goals
- Perfecting game patterns, plans, and skills
- Combining specific skills into game related situations
Periodisation for rugby and your training you can give your self a varying focus which will keep you stimulated but also ensure you are in the best shape you can be to have a full and successful season.