Phases of training 2

The mesocycles (or phases of training) that collectively come together to make a single competition cycle, can be divided and defined as follows;

Preparatory Phase:  

This phase consists largely of general physical preparation and muscular endurance training to provide a solid base to build on in the pre-comp phase. The technical focus will be training new elements and combinations that will be in the gymnast’s routine, and preparation work for future skills. 

Pre-competition Phase:  

This phase focuses on the specific physical preparation required for competition routines, and typically spans the 6-8 weeks prior to competitions. Physiologically, the aim is to build endurance to successfully complete full competition routines, and train repetitions of any strength sequences. This will start with basic and part routines whilst perfecting any weak or less consistent skills/combinations, before progressing to half and reduced routines, and eventually on to full competition routines as the phase progresses. The peak load (the microcycle with the highest training volume and intensity and the largest number of routines) should be 2 weeks prior to the main target competition. After this, training volume and intensity is reduced (known as tapering) with the emphasis switching to high quality (but lower quantity) of routines, focusing on consistency and mental preparation and allowing the body to recover to its peak physical and mental state for the primary competition.

Competition Phase:  

Specific and highly individualised training focused on polishing and perfecting routines, any insecure skills/combinations and dismount accuracy. Training sessions will be short and light to maintain peak fitness, ensuring strength conditioning is maintained but is light enough so as not to fatigue the body and require lengthy recovery periods. Mental preparation should also be continued throughout this period.

Transition Phase: 

A short mesocycle, usually only 1-2 microcycles long, that follows the end of the competitive phase and proceeds the following preparatory phase. It may be a period of active rest or include a holiday, enabling the athlete to rest and recover both physically and mentally. The plan for the subsequent cycle of training can be introduced to the gymnast during this phase.