Träningsperiodisering

Träningsperiodisering is a systematic approach to planning and structuring an athlete's training over a specific period. The primary goal is to optimize performance at a desired time, such as a competition, while minimizing the risk of overtraining and injury. It involves dividing the training year into distinct phases, each with specific objectives and training methodologies. These phases typically include a preparatory phase, a competitive phase, and a transition or off-season phase.

Within each phase, training volume, intensity, and exercise selection are carefully manipulated. The preparatory phase often focuses on building a base of fitness, developing strength and endurance, and introducing sport-specific movements. As the athlete progresses towards competition, the training typically shifts to a higher intensity and lower volume, emphasizing sport-specific skills and tactics. The competitive phase is designed to peak performance for key events. Finally, the transition phase allows for recovery and regeneration before the next training cycle begins.

Periodization can be applied in various ways, including linear periodization, which involves a gradual increase in intensity and decrease in volume over time, and undulating periodization, which incorporates more frequent fluctuations in volume and intensity. The specific model chosen depends on the sport, the individual athlete's characteristics, and the training goals. Effective periodization requires careful planning, monitoring of the athlete's response to training, and adjustments as needed to ensure continuous progress and optimal adaptation.