Over the last couple of days I’ve found some really cool online resources that I have found really useful and thought provoking.  Most of my reading has been directed to the topic of Periodisation so I thought it would be interesting to share this in a Blog!  In Part 1 I am going to discuss the organisation of the training into phases and talk about how those ‘phases’ should be distributed according to stage of development.

 

In preparing this blog I have collated articles from coaches with more than 40 years experience in Tennis and who are at the forefront of the sport science research into the periodisation of training programmes.  For more information please check out Issue 36 of the International Tennis Federation (ITF) Coaching & Sport Science Review (CSSR).  I’d also highly recommend taking a look at Tennis iCoach which is the coach education subscription website of the ITF.

 

I also came across a gem of  a website (CVASPS) Central Virginia Sport Performance which is run by Jay DeMayo who has been the Head Strength and Conditioning Coach for Men’s and Women’s Basketball at the University of Richmond since October 2005.  He is making a lot of the Eastern block research more accessible and it rekindled my fire for further reading into the practises of the Soviet and Eastern European sport scientists and coaches of the 1960s-1980s.  In particular I have been studying the work of Natalia and Yuri Verkhoshansky and reading about their latest book “Special Strength Training: Manual for Coaches.”  We will be looking at the concept of Special Strength Training as it relates to periodisation in more detail in Part 2.

 

This blog will discuss periodisation for both juniors and professionals, as well as males and females. I hope that it will
generate a great amount of discussion between coaches around the world and I would be happy to receive your feedback on any of the points raised.

 

Introduction to the APA Periodisation System

 

Simply put, periodisation can be considered a process of structuring training into phases to maximise athletes’ chances of achieving peak performance, and therefore their competitive goals (Bompa, 1999).

 

APA provides Strength & Conditioning services to a complete spectrum of athletes from 5 year old children all the way up to professional athletes.  For this reason, I like to think of the process of achievement of ‘peak performance’ as a journey.  In order to truly peak the athlete will need to have first fully optimised their overall physical potential and then spent enough time fine tuning their sports skills to realise this potential in the competitive arena.  This process is thought to take in the region of 10 years and 10,000 hours so our training plans need to reflect the stage of development of our athletes. Therefore at APA we subscribe to a Long Term Athlete Development Model (LTAD) and break the training down into stages.  Puberty (see below) is a key period in a young athlete’s life as it represents the point in time when we can begin to train the athlete with more advanced forms of training.  This usually occurs around 12 years old for girls and 14 years old for boys although it can typically occur up to two years earlier or later.  In my experience it tends to be earlier for girls and later for boys.

 

Table 1.  APA 6 Stages of Development

		Girls	Boys
Fundamentals	Level 1	6-8 years old	5-9 years old
Learn to Train	Level 2	8-10 years old	9-12 years old
Train to Train	Level 3	10-12 years old	12-14 years old
Train to Train	Level 4	12-14 years old	14-16 years old
Train to Compete	Level 5	14-16 years old	16-18 years old
Train to Win	Level 6	17 years old+	19 years old+

 

As it relates to periodisation we have different approaches to periodisation for each of these Levels.  The Table below shows how at APA we gradually put more emphasis on achievement of a ‘peak’ performance.  A double periodisation phase means that in the Annual cycle there will be two cycles of preparation and two cycles of competition.

 

		Training Distribution
Fundamentals	Level 1	No periodisation
Learn to Train	Level 2	Double periodisation	no peaks
Train to Train	Level 3	Double Periodisation	no peaks
Train to Train	Level 4	Double Periodisation	1 peak- 1st yr   2 peaks- 2nd yr
Train to Compete	Level 5	Triple Periodisation	Triple peak
Train to Win	Level 6	Multiple Periodisation	Multiple peaks

 

Below are a few key points made by Piotr Unierzyski (University School of Physical Education, Poznan, Poland).  These points were in the context of guidelines for young Tennis players aged 12-14 years but I think they are pretty applicable to any young athete’s periodisation.

 

• Two peaks can be scheduled for 14 year old players (for extremely well-prepared and talented players the plan can be divided into 3 cycles with three peaks), but it remains important to have relatively long training/preparatory periods.
• The younger/less experienced players are, the more time they need to learn/improve particular skills. It therefore follows that these players should practice proportionately more and partake in longer preparatory periods than advanced juniors and professionals.  
•  The quantity and QUALITY of training is important (van Aken, 1999).  
• An annual plan, “doubled” with two preparatory and two competitive phases, is appropriate for 12-14 year olds. (This agrees with APA Periodisation Model).  
• From 15-16 (girls) and 17-18 (boys) years of age, planning and periodisation takes on a philosophy and structure similar to that adopted with professional players.  
• Improvement is still important, but programs should be tailored to elicit peak performance at the most important event(s) and less important tournaments used to optimise preparation.  
• The structure of all cycles should take into account the school calendar (i.e. holidays).

 

Below is a Table which gives some considerations to the amount of training and competition that would be appropriate for a young athlete (female) moving out of Level 4 and into Level 5 of our APA Training System.  This would probably equate to a girl of 13/14 yrs moving out of 14-unders (double periodisation) and into 16-unders at aged 15 (triple).  For boys the equivalent could be moving out of 16-under and into 18-under.

 

	Age
	13	14	15
Maximum number of matches per year	30-50	30-60	35-75
Maximum number of international tournaments per year	6	7	9
Maximum number of consecutive tournaments	2	2	3
Length of preparatory periods (weeks)			Option A	Option B
1st	14-16	12-15	10-12	8
2nd	12-14	10-13	4-6	8
3rd	X	X	4-6	8
Training hours per year	520-600	550-700	600-800

 

Periodisation in Tennis

 

As you will know now APA spends a lot of its time working with the sport of Tennis, which brings a number of specific challenges.  Periodisation is perfectly suited to sports like Weightlifting, Swimming and Track & Field which have long preparation periods and only a few major competitions to prepare for each year.

 

Tennis is not ideally suited to Periodisation.  Periodisation in tennis can be quite complicated due to a number of factors. First and foremost, tennis does not have an official off-season like many other sports. Tennis players don’t have the luxury of just one major event every four years (the Olympics) or even one or two major events per year. In fact, tennis with its many different ranking systems and different levels of tournaments offers many different opportunities for all levels of players to compete each and every week of the year. As an example top professionals and juniors try to “peak” for the Grand Slam tournaments (the juniors obviously for the junior Grand Slams), but at the same time are cognisant of the need to play well at other tournaments to improve or “protect” their rankings.  For example, we recommend the following training phase lengths for our Level 5 and Level 6 athletes but in Tennis they very rarely meet these guidelines.

 

	Age
	15	16	17	18
Length of preparatory periods (weeks)
1st	8	8	8	8
2nd	8	4	4	4
3rd	8	4	X	X

 

For example, research has shown that:

almost 50% of the top 100 ITF ranked junior
girls fail to plan 1 block of 8 weeks and 1
block of 4 weeks (Raabe & Verbeek, 2004).

 

Now there are some ways around this and I am going to now talk about the Periodisation Model that we use at APA, known as the ‘Concurrent Training Model’.  When training time is pressed this is the most efficient way to organise training so that athletes don’t have to wait for weeks and weeks before they can train at the intensity that will prepare them for their sports.   This is especially important in a sport like Tennis where we only have the athletes for 2-4 weeks at a time!!!

 

I don’t want to get into the specifics of the different types of models (Linear, Wave, Block, Undulating, Conjugated etc). For me I use the term ‘concurrent’ to be a catch all term to describe the concept that we use which means we train all forms of biomotor ability all the time; it’s just the blend that changes.  But before I get into the specifics of the APA Periodisation model I need to introduce some basic terms to describe the different types of ‘phases’ that are typically in use when planning training.

 

Training Phases

 

The process of structuring training in order to achieve a peak is usually built around the concept of training ‘phases.’ Each phase contains different training contents largely reflecting that phase’s generic goal: preparation, peaking, competition, and transition.  These are the phases that are used at APA.  The specific terms used at APA are:

 

• Preparation– Basic and Advanced Training  
• Pre-Competition
• Taper
• Competition
• Active Rest

 

Preparation:

 

For those of you who haven’t come across these terms before the ‘preparation’ phase is fairly self explanatory: it’s typically a period of broad motor development to achieve higher levels of overall athleticism but at the same time it must increasingly target the factors that limit tennis performance.  The focus shifts from coordination, general strength training and aerobic conditioning early in the phase to more specific explosive power work, resisted speed drills and high intensity aerobic/anaerobic work later in the phase. The tennis training load also increases throughout preparation period starting from very low training load and building to a high training load.

 

Pre-Competition:

 

Competition is often the most anxious time for players, and pre-competition phases are a must if players are to build their competitive confidence (a quality that reflects how individuals feel about their game and importantly the work they have done). These phases should commence at least two weeks prior to the start of a tour.  Tournament blocks in Tennis typically last for no longer than five weeks, and the event prioritisation and peak performance is typically pitched toward week two or three of the tour.  This means there is usually 1-2 weeks of less important competition planned before the first major tournament (known as pre-competition).  Tennis load is at its highest and S&C load tends to be lower but of a very high intensity.

 

APA Training Approach- Earn the right to endure a quality

 

Over the last few years  my approach has changed in a number of ways.  This relates to two aspects: The training model (Linear vs. Concurrent) and the particular focus of Pre-Competition training.

Linear versus Concurrent Training Approaches

 

I used to follow  Matveyev’s early linear or traditional model (Matveyev, 1964) in my approach to the Preparation and Pre-Competition phases for all athletes. Summarised as the combination of low intensity/high volume training progressing to high intensity/low volume training so as to coincide with one or more competitive peaks during every macrocycle, the model has been widely used across sports. Generally, from a physical perspective, it moves from a hypertrophy phase (General Preparation), to a strength phase (Specific Preparation), to a  power phase (pre-competition).

 

• Preparation: I now believe Training should become increasingly non linear as athletes mature.

 

I still think that young athletes need to focus predominantly on ‘loading’ progressively from hypertrophy to strength to power.  However, that doesn’t mean they will not be ‘practising’ or using lighter loads on different aspects of the Force-Velocity curve at each phase.  For example, our young athletes practice Olympic weightlifting all year round.

 

With my more advanced athletes there will be ‘loading’ of all parts of the Force-Velocity curve from the beginning of the preparation period.  It will be the emphasis that I will shift BUT all forms of training are present from the outset. This means that advanced athletes will be loading up on hypertrophy, strength and power either in the same session or at least in the same week (microcycle).

 

Basic vs. Advanced

 

To differentiate between the level of athlete and the most appropriate forms of training I use the term ‘Basic’ and ‘Advanced.’ Taking the example of strength, I would classify hypertrophy as a basic method so that means our young athletes can overload this aspect.  But I would classify Maximal strength training as an advanced method so our coaches know that this shouldn’t be a focus of overload unless the athlete is more advanced.

 

In APA’s Training System I categorise someone who is in Level 4 as being ready to do more Advanced Loading.  The main thing we have to try and do here is marry the tennis tournament schedule with the physical needs of the athlete.  Often the athlete has a very advanced ‘Tennis age’ and is on a triple or multiple peak tennis plan but their physical develop needs would be better served with longer periods of less interrupted preparation!!!!

 

Role of Pre-Competition

 

• Pre-Competition: I now believe this should be a Work Capacity phase, not a Power phase (as it relates to Tennis)  

 

I may come into criticism from some of the true advocates of the Soviet system but I have to bear in mind two things:

 

1- that Tennis has an extremely short period of time to prepare physically.  This is typically 2-8 weeks.  Therefore, I typically try to develop the qualities of Maximal Strength and Explosive power concurrently during the Preparation phase.  If an athlete is weak then obviously they will spend more time on developing strength.   If I waited until the pre-comp phase to develop power capabilities I would have about 1 or 2 weeks maximum to do this.

 

2- that Tennis is a power-endurance sport.  Yes the energy demands for each sprint come predominantly from anaerobic-Alactic pathways but these bouts of high intensity exercise have to be sustained by aerobic oxidation in the recovery periods and they have to be repeated during something like 38-80 changes of direction per set and 300-500 bursts over an entire match!!!!

 

My goal in the pre-competition phase is to prepare the body more specifically for the event demands.  This means I will do up to 3 sessions aimed at increasing the conditioning level of the athlete, and specifically power endurance. Having developed a good base of aerobic/anaerobic fitness as well as speed, strength and power in the preparation phase it is now time to learn to endure those qualities. This is where we do this.  This usually lasts 2 weeks and can occur ‘on the road’ in an ideal scenario as the athlete is competing but at lesser important tournaments.  Here we can target a few sessions of conditioning at the beginning to middle of the tournament and do one more at the end of the tournament.

 

And Finally…….

 

• Taper- Remove fatigue and sharpen the sword  

 

Yes, it is important to avoid accumulation of fatigue at the end of this phase, so before MAJOR tournaments I will add in a Taper week which is often during the tournament before the most important one.  Here I strip away the volume of conditioning work  and actually focus back on the strength and power workouts we did in the late preparation phase -usually a few times in the week- but at a lower volume than in the preparation phase.  Usually early in the week we will do a strength orientated session and later in the week it will be more explosive power orientated.  We don’t want to do anything that will accumulate fatigue so all drills should be anaerobic-alactic devoid of neural fatigue, and we prioritise tennis tactical goals as well as regenerative and injury prevention means of training.

 

• Peak– the time of the most important competitions

 

Everything that we have discussed so far has prepared us for this peak; the time when the athlete should be psychologically, physically and technically/tactically at their optimal level of readiness to perform at their highest level.

 

I hope you have found this information useful and I very much look forward to hearing your comments about the APA Training System and its approach to Periodisation.