Figures 6.2 through 6.5 illustrate different models of annual training plans. Figure 6.2 represents the original annual training plans presented by Matveyev (44). Although dated, this model is still promoted by several authors, especially those in the United States. Careful examination of the model reveals several characteristics:
• It is a monocycle and therefore is appropriate for seasonal sports with one major contest.
• The model is based on the specifics of training for speed and power sports such as sprinting, jumping, and throwing events in track and field.
• The volume and intensity curves may not be appropriate for sports that are dominated by endurance.
Annual training plans differ according to the requirements of the sport, and the classification of these plans largely depends on the number of competitive phases. Seasonal sports such as skiing, canoeing, and soccer and other sports with one major competition during the year usually require one competitive phase. These annual
training plans can be classified as monocycles, because they contain only one com-
petitive phase and one major peak (figures 6.6 and 6.7). These plans are divided into three major phases: preparatory, competitive, and transition phases. The monocycle plans shown in figures 6.6 and 6.7 include a preparatory phase in both general and specific phases of preparation. In figure 6.6, note the relationship between general and specific preparation: As one decreases, the other increases substantially. In some instances, such as in soccer, the general preparatory phase can be very short or can be eliminated altogether.
The competitive phase in figures 6.6 and 6.7 is divided into several smaller sub- phases. The precompetitive subphase, which usually includes exhibition competitions
Trans. Trans. General prep. Preparation Competitions 100% Main comp. Precomp. Specific prep. C V L
E4492/Bompa/Periodization,5E/333276/Fig 06.02/Tammy Page/R3-alw
Figure 6.2 Original periodization model presented by Matveyev. C = competition; I =
intensity; V = volume.
Matveyev model 1965 (44).
Human
130
Preparatory phase Competitive phase
Unloading phase Special preparatory Main competition
phase
V
olume
, int
athletic shape cur
P
er
iodization
General
preparation Specificpreparation Precompetitive phase Main competitions Tr ansition Volume Intensity Stress E4492/Bompa/Periodization, 5E/333277/Fig 06.03/Tammy Page/R3-alw Figure 6.3 Annual plan based on a monocycle.
Adapted from Ozolin 1971 (55).
100% 80% Prep. ll Comp. ll V I C C
Prep. I Comp. I Trans.
E4492/Bompa/Periodization, 5E/333278/Fig 06.04/Tammy Page/R2-alw Figure 6.4 Annual plan presented by Bondarchuk. C = competition; V =
volume; I = intensity.
Adapted from Bondarchuk 1986 (6).
E4492/Bompa/Periodization, 5E/333279/Fig 06.05/Tammy Page/R2-alw 100% 80% Prep. ll Comp. ll V L C C Comp. I Trans.
Figure 6.5 Annual plan. C = competition; V = volume; I = intensity. Based on Tschiene 1989 (81).
Human
only, comes before the main competition subphase in which all official competitions are scheduled. Before the most important competition of the year, two shorter sub- phases should be planned. The first is an unloading phase or taper, which is generally marked by lower volumes and intensities of training (see chapter 7). This phase allows for the removal of fatigue and an elevation in preparedness, which creates a perfor- mance supercompensation effect. After this subphase a special preparation phase follows, during which technical and tactical changes can be made. This subphase can occur in conjunction with the unloading phase or can be a separate subphase.
The preparatory and competitive phases of the annual training plans are marked by some specific characteristics. During the preparatory phase and early competi- tive phase, training volume is emphasized with lower intensities according to the
Month Period- ization
(phase) Generalpreparation Specificpreparation Precomp- etitive Preparation Competitive Official (league) competitions U C 100- 90- 80- 70- 60- 50- 40- 30- 20- 10- 0- Volume Intensity Peaking Trans- ition Cur ves of v olume , int ensit y, and peaking — in% of max/w eek — 1 2 3 4 5 6 7 8 9 10 11 12
E4492/Bompa/Periodization, 5E/333280/Fig 06.06/Tammy Page/R2-alw Figure 6.6 Monocycle for a speed and power sport.
Volume Intensity Peaking In te ns ity % o f m ax V ol um e (k m /we ek ) 200- 190- 180- 170- 160- 150- 140- 130- 120- 100- 110- Month Period- ization (phase) 1 2 3 4 5 6 7 8 9 10 11 12 Preparation Competitive Aerobic - Aerobic - Ergogenic Ergogenic U C Trans- ition
E4492/Bompa/Periodization, 5E/333281/Fig 06.07/Tammy Page/R2-alw
100- 90- 80- 70- 60- 50- 40- 30- 20- 10- 0-
Figure 6.7 Monocycle for a sport in which endurance is the main requirement. U = unloading phase;
C = competition.
Human
specifics of the sport. During the preparatory phase, the quantity of work is very high and the intensity of work is low. As the competitive phase approaches, the training volume decreases while the intensity curve increases (figures 6.6 and 6.7). Thus the competitive phase has a higher emphasis on intensity or quality of work. This type of monocycle model is typical for sports dominated by speed and power because as the volume curve decreases fatigue also decreases and the training emphasis can shift toward speed and power development.
The monocycle model illustrated in figure 6.6 is an example of an annual training plan for a speed and power sport and would be inappropriate for endurance-based sports because the development of specific endurance would be insufficient and per- formance would be negatively affected. For sports where the bioenergetic contribution is 50%:50% (anaerobic/aerobic) or is dominated by aerobic metabolism, the training volume curve must be high throughout the competitive phase. Therefore, a different annual training plan model can be generated for these types of sports (figure 6.7). The division of the annual training plan is based on the type of endurance training the athlete will perform. Additionally, note the high volume of training, which is typical for the training plan of endurance athletes.
When working with sports that have two separate seasons, such as track and field, which has an indoor and outdoor season, a completely different approach is used to develop the annual training plan. Because there are two distinct competitive phases, an annual training plan that contains two peaks, or a bi-cycle, is used. Figure 6.8 gives an example of an annual training plan with a bi-cycle structure that incorporates the following phases:
• Preparatory phase I: The first preparatory phase, which should be the longest, lasts approximately 3 months and is broken into general and specific subphases.
• Competition phase I: The first competitive phase lasts about 2 1/2 months and brings the athlete to a peak performance.
• Transition phase I: The first transition phase lasts approximately 1 to 2 weeks and is marked by a period of unloading to recover the athlete. This phase leads into the second preparatory phase.
U C V olume (km/w eek) Int ensit y % of max 200- 190- 180- 170- 160- 150- 140- 130- 120- 100- 110- 100- 90- 80- 70- 60- 50- 40- 30- 20- 10- 0- Month 1 2 3 4 5 6 7 8 9 10 11 12
Preparatory I Competition I Preparatory II Competition II Period-
ization
(phase) Generalprep. Specificprep. Pre-comp. Officialcomp. U C U
T Gen.prep. Specificprep. Pre-comp. Officialcomp.
Trans- ition
Volume Intensity Peaking E4492/Bompa/Periodization, 5E/333282/Fig 06.08/Tammy Page/R2-alw
Figure 6.8 Bi-cycle plan for a sport (track and field) in which speed and power dominate.
Human
• Preparatory phase II: The second preparatory phase is shorter than the first preparatory phase, lasting approximately 2 months. This phase has a much shorter general preparatory subphase, with most of the training being performed in the specific preparatory subphase.
• Competition phase II: The second competitive phase is slightly longer, about 3 1/2 months, and brings the athlete to a peak performance.
• Transition Phase II: The second transition phase is approximately 1 1/2 months long and is used to unload and recover the athlete. This phase links to the next annual training plan.
A bi-cycle plan contains two short monocycles that are linked by a very short unloading and transition phase. The approach is similar for each cycle except that the training volume in preparatory phase I is much greater than that in preparatory phase II. Additionally, the level of preparedness will be lower during competitive phase I. For example, in track and field, the outdoor championships are considered to be more important that the indoor competitions, and so the second competitive phase of the annual plan should target this major competition. Thus, it is warranted to bring the athlete’s preparedness to its highest level of the year in the second com- petitive phase.
Although the bi-cycle annual training plan is useful for some sports, other sports such as boxing, wrestling, and gymnastics may have three major competitions during the annual plan (e.g., national championships, a qualifying meet, and the competi- tion itself). Assuming each competition is 3 or 4 months apart the athlete would have three competitive phases, which would create a tri-cycle annual training plan structure. As illustrated in figure 6.9, a tri-cycle plan incorporates the following sequence of training:
• Preparatory phase I: Preparatory phase I is the longest preparatory phase of the annual training plan, lasting around 2 months. It contains both general and specific preparatory subphases.
• Competition phase I: Competitive phase I is the shortest of the three competitive phases in the annual training plan, lasting around 1 1/2 months.
• Transition Phase I: The first transition phase is very short and links the first competitive phase with the second preparatory phase. As with all transition phases, there is a period of unloading to allow the athlete to recover.
• Preparatory phase II: Preparatory phase II is shorter than the first prepara- tory phase, lasting around 1 1/2 months. This preparatory phase only contains a specific preparatory phase.
• Competition phase II: Competitive phase II is longer than the first competitive phase, lasting approximately 1 3/4 months.
• Transition phase II: The second transition phase contains a short period of unloading designed to allow the athlete to recover from competition. This transi- tion is also short because it links competitive phase II to preparation phase III.
• Preparatory phase III: This preparatory phase is a short preparatory phase lasting only about 1 1/2 months. As with the second preparatory phase, only the specific preparatory subphase is used.
• Competitive phase III: This competitive phase is the longest of the three competi- tive phases contained in the tri-cycle annual training plan (~2 months). As such this phase should peak the athlete for the most major competition of the year.
Human
• Transition phase III: This transition phase is the longest transition phase con- tained in the annual training plan lasting approximately 1 month. It serves an important role in inducing recovery and preparing the athlete for the next annual training plan.
In a tri-cycle plan, the most important competition of the three should occur during the last cycle of the year. The first of the three preparatory phases should be the longest, during which the athlete builds the technical, tactical, and physical foundation from which the next two cycles are built. Because this type of plan is typically used with advanced athletes only, the first preparatory phase contains the general preparation subphase.
In an annual plan with a tri-cycle structure, the volume curve is the highest in the first preparatory phase. This highlights the importance of training volume in this phase. The intensity curve depicted in the tri-cycle structure (figure 6.9) follows a pattern similar to that seen in a monocycle. Both the volume and intensity curves decrease slightly for each of the three unloading phases that precede the main com- petitions. Within the annual training plan, the highest level of preparedness should be planned for the third competitive phase to allow for the highest performances to occur at the main competition of the year.
Although the bi-cycle and tri-cycle structures are useful for many sports, other sports such as tennis, martial arts, and boxing may have four or more competitions that require peak performance (figure 6.10). In these situations the preparatory phase, which is crucial for the development of technical and tactical skills as well as biomotor abilities, is shortened significantly. Advanced athletes who have developed a strong foundation of training during the early years of their athletic development may find it easier to cope with such a heavy competitive schedule; young athletes may not. This may be a reason why so many young tennis players burn out before winning a major tournament.
100- 90- 80- 70- 60- 50- 40- 30- 20- 10- 0- Month 1 2 3 4 5 6 7 8 9 10 11 12 Period- ization (phase)
Preparatory I Comp. I Prep. II Comp. II Prep. II Comp. II General
prep. Specificpreparation
U T U T U C U C Specific
preparation Specificpreparation U C
Trans- ition V olume (km/w eek) Int ensit y % of max Volume Intensity Peaking 200- 190- 180- 170- 160- 150- 140- 130- 120- 100- 110-
E4492/Bompa/Periodization, 5E/333283/Fig 06.09/Tammy Page/R2-alw Figure 6.9 Annual training plan with tri-cycle structure.
Comp. = competition.
Human
Developing a multiple-cycle of four or more competitive phases (figure 6.10) is a challenging task. This is especially true if the athlete skips a preparatory phase that focuses on regeneration and improvement of biomotor skills in a nonstressful environment. This scenario is often seen in tennis where many players are injured or withdraw from tournaments because of physical stress and mental exhaustion.