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1 chapter 21 Periodization

2 Chapter Objectives Understand the central concepts that underpin the periodization of training Understand the value, role, and application of periodization in strength and conditioning programs. Describe the four periods of the traditional periodization model. Describe the three phases of the preparatory period. Relate the four sport seasons to the four periods of the traditional periodization model. Apply program design variables to create a periodized training program.

3 General Adaptation Syndrome (GAS). Although the actual dimensions of the curve vary based on the individual athlete, the figure represents the basic application of the GAS to training responses. GAS: foundational concept from which the periodization theory was developed

4 Stimulus-Fatigue-Recovery-Adaptation Theory - An extension of GAS

5 Key Terms periodization: Strategy to promote long-term training and performance improvements with preplanned, systematic variations in training specificity, intensity, and volume organized in periods or cycles within an overall program. macrocycle: Typically an entire training year but may also be a period of many months up to four years (for Olympic athletes). mesocycles: Two or more cycles within the macrocycle, each lasting several weeks to several months. microcycles: Typically one week long but could last for up to four weeks, depending on the program.

6 Periodization Periods Periodized training plans systematically shift training foci from general nonspecific activities of high volume and low intensity toward activities of lower volume and higher intensities over a period of many weeks or months to help reduce the potential for overtraining while optimizing performance capacities.

7 Active Rest Linear Model - appropriate for novice athletes Matveyev s Model of Periodization Figure 19.2

8 Modification of Matveyev s Model of Periodization Figure 19.3 Preparation Phase First Transition Competition Phase Second Transition Adapted, by permission, from Stone and O Bryant, Undulating Model - tailored for advanced athletes

9 Periodization Periods Preparatory Period (the Off-Season) The initial period is usually the longest (around 6-12 weeks) and occurs during the time of the year when there are no competitions and and technical, tactical, or sport-specific work is limited (the off-season). The major emphasis of this period is establishing a base level of strength and conditioning to increase the athlete s tolerance for more intense training.

10 Periodization Periods Preparatory Period (the Off-Season) Hypertrophy/Endurance Phase Low to moderate intensity (50-70% 1 RM for endurance & 70 to 80% 1 RM for hypertrophy); moderate to high volume (3-6 sets of 8-12 reps (hypertrophy) or reps (endurance). Basic Strength Phase High intensity (80-93% 1RM) and moderate to high volume (3-6 sets of 3-8 reps).

11 Periodization Periods First Transition Period (Pre-Season) A link between the preparatory and competitive periods to denote the break between high-volume training and highintensity training Classically the resistance training in this period focuses on the elevation of strength and its translation to power development. Strength/power phase Low to moderate loads of 30-70% of 1 RM performed explosively (power) to high to very high loads of 85-95% of 1RM (strength), depending on the exercise, and low volumes (2 to 5 sets for 2 to 5 repetitions).

12 Periodization Periods Competition Period (In-Season) For peaking, athletes use very high intensity ( 93% 1RM) and very low volume (1-3 sets of 1-3 reps). For maintenance, athletes use moderate to high intensity (85-93% of the 1RM) with moderate volumes (about 2 to 5 sets of 3 to 6 repetitions). Goal to maintain (and possibly improve) strength, power, flexibility, and anaerobic conditioning Majority of the athlete s time spent on skill and strategy development

13 Periodization Periods Second Transition Period - Active Rest (Post Season) Between the competitive season and the next macrocycle s preparatory period is the second transition period. No formal or structured workouts Recreational activities at low intensity and volume The second transition (active rest, or restoration) provides a period of time in which athletes can rehabilitate injuries and refresh both physically and mentally before beginning a new annual training plan or macrocycle.

14 Relationship of Periodization to Sport Seasons and Strength Training Focus HP = Hypertrophy; BS = Basic Strength; AR = Active Rest; SP = Strength/Power

15 Reviewing the Macrocycle Reviewing the Macrocycle For a model like this one to function optimally, the sport coach and the strength and conditioning professional must plan the program together sharing goals and strategies, understanding that athletes and events will vary, and assessing, re-assessing, and modifying accordingly.

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