15 December 2007

Periodisation in 4 sentences

‘Periodisation’, or the rather fancy term for planning your training over days, weeks or even years is something lots of folk ask me about. Either you have a trip in 6 weeks, 6 months or you just want to mix up your training so you don’t plateau and stop improving. Most people with an interest in training know that it’s important to make temporal changes in the training activity you do to avoid injury, plateaus and to get the biggest effect out of your training.

It’s true that the details of how to make decisions about allocating training time to things like strength, endurance work and different types of climbing are complicated. The right decision also depends on knowing what your weaknesses are. More and more climbers realise this and get a coach to assess them and make the decisions using their experience. But it’s possible to get on broadly the right track just by sticking to some basic principles. Here they are below squeezed into a neat summary so you can plan your training for 2008 without a headache:

Strength gains take ages to get and trying to shortcut them gives you injuries; train finger strength year round so you steadily climb the ladder of finger strength gain and don’t slip back to where you started each autumn.

Endurance responds quickly – in weeks – get on the laps in the weeks before you will need the endurance and work yourself hard, several times a week.

As a general rule of thumb you can maintain the same level at an aspect of performance with one session per week and make steady gains with three or more sessions.

Don’t worry about doing strength and endurance work in the same day, just to the strength work first.

2 comments:

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Perfect because sometimes we don't plan our activities and I think we can get some tips to get what we need.

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‘Periodisation is a new term to me.I think that it can be so common in the world of many sportsmen , if you can ,please explain a little bit more the concept of ‘Periodisation!