Image Fitness Training Global
S&C Case Study
Assignment 2: Periodisation & Programme Design
Student Details
- Name
- Sarah Murphy
- sarah@example.com
- Tutor
- Mark White
- Course Location
- Dublin - Swords
Assignment 2: Periodisation & Programme Design
- Total word count
- 100 words
- Target word range
- 2000–2500
- Minimum references
- 10
- Fields completed
- 4 of 24 (17%)
Athlete Profile27 / target 300 words
Test athlete: 22-year-old club rugby player, training age 4 years, lifting age 2 years. Currently competing at Junior 1 level with ambition to move to senior squad.
Needs Analysis Summary18 / target 400 words
Key qualities to develop: maximal strength, power, hypertrophy, conditioning. Limited evening availability; trains 4 sessions per week max.
Periodisation Model & Rationale18 / target 500 words
Block periodisation chosen due to the long off-season available. Three accumulation blocks (volume), one transmutation, one realisation pre-season.
Programme Overview18 / target 400 words
Four sessions per week: two strength-focussed lower/upper, one accessory, one conditioning. Progressive overload with deload every 4th week.
Sample Microcycle19 / target 350 words
Mon: Lower max-strength. Tue: Upper hypertrophy. Thu: Lower power. Sat: Conditioning + accessory. See programme template below for details.
Programme Template
| Day | Exercise | Sets | Reps | Load | Rest | Coaching Points |
|---|---|---|---|---|---|---|
| Mon | Back Squat | 5 | 5 | 80% | 3 min | Drive heels, neutral spine |
| Wed | Bench Press | 4 | 6-8 | RPE 7-8 | ||
| Fri | Deadlift | 3 | 3 |
References (min. 10)
- Doe A (2023) Periodisation Models.
- Roe B (2022) Block Training for Team Sports.