Page 28 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

1.6 → PERIODIZATION
Periodization is the systematic planning of physical training. The body gets used to exercising at a given level, and this is why we need to change the stimulus for a program to yield better results. Each training plan will need short, medium, and long term cycles (microcycles, mesocycles, and macrocycles, respectively) depending on the desired result. These cycles could last days, weeks, months, or even years (for example when training for the Olympics).
Likewise, the body cannot sustain a high level of stress indefinitely, which would lead to overtraining. Once we reach this stage we may have a decrease in per- formance and an increased risk of injury. This is why it is critical to follow the recommended resting periods regarding sets, training days, and training cycles.
We need to give our body time to assimilate the workload done, and allow mus- cle fibers to regenerate, relax and grow.
Resting periods during a training session in between sets, exercises, etc. are es- sential and necessary to achieve the best performance. Rest periods can be complete or incomplete recovery, which is influenced by our specific goals. In turn, resting periods in between training sessions are essential and necessary in order to regenerate muscle fibers and begin a new training session in optimal condition.
When planning these training cycles we need to take into consideration the athlete’s final objectives, potential, fitness level, etc., and the planning should always include resting periods, whether it be passive rest or active recovery (ac- tive rest).
For example, in aerial arts we could also include time for research, creation, technique development, etc., when planning our training cycles. We could work on creativity and act creation during the active recovery periods, and/or tech- nique when doing our complementary training sessions.
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MICROCYCLE:
This is the shortest training cycle, and can last from one week to 10 days (although the most widely used are usually one-week long). Micro- cycles are training phases with very specific ob- jectives.
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MACROCYCLE:
This is the longest training cycle, and encom- passes several mesocycles with the specific goal of improving performance. A macrocycle may last from several months even to years (Olympic cycle, 4 years) and held to set the priorities and timelines to accomplish training goals. A season could include from 1 up to 4 or even 6 macrocy- cles. With regard to general fitness for non-pro- fessional athletes, a macrocycle can be open, without a specific ending date.
Based on the work of Matveyev (1985), Bompa (2003), and Navarro (2010) among others, we have summarized and differentiated microcycle training characteristics into: developmental or preparation, shock, competition, and restorative or regenerative.
The layout of the microcycle depends on the training phase as well as the priority of the multi- ple factors influencing the training plan (whether they are technical or physical). It is crucial that these reflect the training competence and prog- ress of the athlete (Bompa, 2003).
CH. 1. BASIC TRAINING PRINCIPLES
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MESOCYCLE:
Typically comprised of several microcycle train- ing blocks, it can vary from two to up to twelve microcycles. The most popular mesocycles in- clude four one-week long microcycles.