IB Sports, exercise and health science A.3.1.1 Training Principles and Periodization in Programme Design Key Definitions

The training programme of an athlete for an entire year or season. It includes every phase of training (transition, preparation, competition) along with all mesocycles and microcycles within those phases.

A specific block of training, typically lasting several weeks, designed to achieve one particular training goal that fits within a phase of the macrocycle. A mesocycle is made up of several week-long microcycles.

A weekly training plan containing all the athlete's training and recovery sessions for that week. Each microcycle is structured to contribute to the overall goal of the current training phase.

Short-term overloading that exceeds the body’s current capacity for recovery but does not result in long-term harm, usually due to an increase in intensity, duration, or frequency.

A more severe form of overtraining stress where the body experiences chronic fatigue, decreased performance, and potential physical harm due to insufficient recovery.

Periodization is the systematic organization of training into phases to optimize performance at key times while allowing for recovery and avoiding overtraining.

Progressive overload is the gradual increase in training intensity or volume to avoid plateaus and ensure continuous improvement in performance.

Recovery is the time taken for the body to repair and adapt after training.

Reversibility means that fitness gains are lost when training is reduced or stopped.

Specificity refers to the idea that training must be directly aligned with the specific sport or fitness goals of an individual.

The systematic, repeated performance of structured exercise sessions over a period of time, with the aim of achieving a specific goal. Type, duration, intensity, and frequency are all matched to that goal.

The combination of intensity, volume, and frequency of exercise in a training program.

Failing to give the body enough stimulus for performance to improve, by training too infrequently, for too short a time, or at too low an intensity to generate the physical adaptations needed.

Variety is the principle of incorporating different exercises, training methods, and environments into a training program to prevent the body from adapting too quickly.