PERIODIZATION. What is Periodization? Why Use Periodization? Why Use Periodization?

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1 What is Periodization? PERIODIZATION Joe Signorile, Ph.D. Simply stated PERIODIZATION is a TRAINING CALENDAR which provides the proper mix of WORK AND RECOVERY to OPTIMIZE TRAINING BENEFITS. Why Use Periodization? Optimal performance gains cannot occur unless periods of recovery are included in the training prescription, since the increases in intensity (load and speed) and volume (repetitions and sets) that induce training adaptations also cause reductions in performance due to fatigue and tissue damage. Bompa,T.O. (1990); Fry R, Morton A, Keast D. (1992) Why Use Periodization? In fact, periodization has proven more effective than standard progressive resistance protocols in increasing strength and power. O'Bryant H, Byrd R, Stone MH. (1988); Willoughby DS. (1992); Doherty TJ, Campagna PD (1993) Why Use Periodization? Applying the proper patterns of work and recovery can reduce the incidence of overtraining syndrome, decrease injury levels, improve training efficiency and increase neuromuscular gains and exercise compliance through variations in training stimuli. Why Use Periodization? REMEMBER: The number one reason for exercise related visits to the sports medicine clinic for recreational athletes is not acute injury it is OVERUSE INJURY. Fry R, Morton A, Keast D. (1992); Fees M, Decker T, Snyder-Mackler L, Axe MJ. (1998); Stone MH. (1990); Kibler WB, Chandler TJ. (1994); Bompa,T.O.; Cornacchia,L. (1998).

2 What is the basis for the theory of periodization? Selye s GAS Curve Hans Selye s stress syndrome known as the General Adaptation Syndrome or GAS. SUPERCOMPENSATION CURVE (WITH INDIVIDUAL PHASES AND ALTERNATE TERMINOLOGY) RELATIONSHIP BETWEEN THE SUPERCOMPENSATION AND GAS CURVES THEORIES FOR THE SHAPE OF THE SUPERCOMPENSATION CURVE LEVELS OF DEPLETION AND RELATED SUPERCOMPENSATION TRAINING RECOVERY Appropriate Too Little Too Extreme

3 EXERCISE STIMULUS FATIGUE RECOVERY EVENT CYCLE SINGLE EXERCISE EXERCISE CAUSES REST AFTER FATIGUE EXERCISE ALLOWS RECOVERY DAILY CYCLE REPEATED WORK INTERVALS IN A DUTY CYCLE MICROCYCLE DAILY BOUTS OF EXERCISE PERFORMED OVER A WEEK MESOCYCLE WEEKLY TRAINING BOUTS CONTINUE OVER A PROLONGED PERIOD, WEEKS OR MONTHS MACROCYCLE COMBINED EFFECTS OF INDIVIDUAL MESOCYCLES WASTE PRODUCT BUILD -UP WITH REPEATED BOUTS FATIGUE OCCURS DUE TO THE ACCUMULATED VOLUME OF WORK FROM EACH DAILY CYCLE PERFORMANCE LEVELS DROP ACROSS WEEKS, EXERCISE STIMULI SEEM INEFFECTIVE PHYSICAL AND/OR MENTAL FATIGUE AND PLATEAUING ACTIVE RECOVERY REDUCES WASTE PRODUCTS PROLONGED REST PERIODS ALLOW RECOVERY FOR THE NEXT DAILY BOUT TAPER IN THE TRAINING CYCLE ALLOWS RECOVERY OF PERFORMANCE VACATION FROM TRAINING WITH RECREATIONAL ACTIVITIES General Preparation Specific Preparation Pre- Competition Competition Taper VOLUME INTENSITY TECHNIQUE Recovery THE ENERGY CONTINUUM EVENT CYCLE: INTERVALS Creatine Phosphate Anaerobic Glycolysis Aerobic Glycolysis Beta Oxidation of Fat INCREASING RATE OF DEMAND OR METABOLIC POWER OUTPUT CREATINE ANAEROBIC AEROBIC BETA PHOSPHATE GLYCOLYSIS GLYCOLYSIS OXIDATION 75% 50% 25% 12% ENERGY PRODUCTION RESYNTHESIS OF ATP WHAT HAPPENS DURING EACH PHASE OF THE DUTY CYCLE? WORK PHASE: Creatine Phosphate (CP) levels go down. High intensity work uses a greater proportion of the fastest system (CP) and levels become proportionally reduced. Lactate levels go up. High intensity work dictates greater use of sugar anaerobically (anaerobic glycolysis) and the production of it s waste product, lactic acid.

4 WHAT HAPPENS DURING EACH PHASE OF THE DUTY CYCLE? RECOVERY PHASE: Lactate levels go down. Low intensity work allows the use of lactic acid as a fuel, its removal is responsible for the production of the energy used for recovery. Creatine Phosphate (CP) levels go up. The energy produced by the breakdown of lactate and the other fuel sources (carbohydrates and fats) is used for the re-synthesis of CP. CONTROL OF INTENSITY (Remember intensity dictates whether you are in a work or an active rest phase) Speed, Resistance, and active muscle mass are used to change the intensity of a workout. It is this cyclic change in intensity that dictates the nature of the interval workout. BILATERAL VERSUS UNILATERAL MOVEMENTS BILATERAL = BOTH SIDES Built-in rest interval since one limb rests while the other performs the movement UNILATERAL = ONE SIDE Little or no rest interval since the same limb continuously performs the movement. Most activities, whether they are common activities of daily living or sports function as work/recovery duty cycles which vary in intensity and functional pattern depending on the changing nature of the environment. WE DEVELOPED THE TERM NESTED INTERVALS FROM THE CONCEPT OF NESTING TABLES SINCE ONE FITS INTO ANOTHER. When alternating different modes of exercise on the same day remember that energy resynthesis patterns dictate that intensities must vary to match the day of the microcycle within the stage of the mesocycle

5 EXAMPLE OF A SINGLE WEEK EXAMPLE OF A FOUR WEEK TRAINING PERIOD Here are results from Rhea et al., JSCR 2002 examining linear versus daily undulating periodization in twenty college aged males Here are results from Rhea et al., JSCR 2002 examining linear versus daily undulating periodization in twenty college aged males Here are results from Rhea et al., JSCR 2002 examining linear versus daily undulating periodization in twenty college aged males 120 Linear Daily Undulating 500 Linear Daily Undulating BENCH PRESS (Kg) LEG PRESS (Kg) TEST DAY TEST DAY

6 Here are results from Rhea et al., JSCR 2002 examining linear versus daily undulating periodization in twenty college aged males Here are results from Rhea et al., JSCR 2002 examining linear versus daily undulating periodization in twenty college aged males BENCH PRESS CHANGE (%) Linear Daily Undulating LEG PRESS CHANGE (%) Linear Daily Undulating 0 T2-T1 T3-T2 T3-T1 DIFFERENCES BETWEEN TEST DAYS 0 T2-T1 T3-T2 T3-T1 DIFFERENCES BETWEEN TEST DAYS SAMPLE CYCLES: SPECIFIC RECREATIONAL SPORTS PHASE PREPARATION COMPETITION EVENT TRANSITION : RESISTANCE TRAINING SPECIFIC PHASE General Preparation Specific Preparation Precompetition Competition Recov Off- Season MARATHON Base: Long Runs Low to Moderate Intensity Increased Speed: Moderate to High Intensity; Fartlek Long Interval: Submax Intensity, Long Recovery Short Interval: Maximal to Supramax Intensity, Short Recovery Taper: Fun Runs Recov Break TENNIS Base Strength and Mechanics (Skill) Max Strength And Mechanics (Application) Power, Strategy, and tactics Speed & Plyos Match play Taper: Points and Imaging Recov Break ADAPTATION (Proper Application) INJURY MECHANISMS MECHANICAL TEMPERATURE STRESS STRESS COSTOMERE SARCOMERE DISRUPTION DISRUPTION METABOLIC STRESS SARCOLEMMAL DISRUPTION GLYCOGEN DEPLETION LACTATE PRODUCTION STRESS Z-LINE STREAMING SARCOLEMMAL TEARS CYTOSKELETAL BREAKS DAMAGE / INJURY (Too high an intensity, too great a volume, too frequent, etc.) DISRUPTION OF BASEMENT MEMBRANE ACTIVATION OF SATELLITE CELLS BY FGF EFFLUX OF CPK AND MYOGLOBIN MYOGLOBINURIA ELEVATED BLOOD CPK RHABDOMYOLYSIS INFLUX OF Ca IONS, FLUID AND PHAGOCYTIC CELLS EDEMA MYOFIBRILLAR LYSIS DOMS SR DAMAGE MITOCHONDRIAL DISRUPTION GROSS CAPILLARY MUSCLE ENDOTHELIAL DAMAGE DAMAGE KIDNEY FAILURE

7 HOW LONG SHOULD A TAPER LAST? Cyclists and triathletes Middle and long distance runners Strength trained athletes Swimmers Overall theoretical optimum 4-14 days 6-7 days 10 days days 14 days WHAT IS THE BEST LEVEL OF VOLUME CHANGE? 50-75% in volume 50% reduction in frequency WHAT IS THE MOST EFFECTIVE PATTERN OF TAPER? LINEAR TAPER EXPONENTIAL TAPER (SLOW DECAY) STEP TAPER EXPONENTIAL TAPER (FAST DECAY)

8 STRENGTH OR SPEED ATHLETE ENDURANCE ATHLETE Increased perceived exertion during a lifting or sprinting set; Increased resting heart rate; Decreased muscular strength of movement speed; Reduced coordination and increased performance errors; Reduced rate of lactic acid produced (suppressed anaerobic energy production); Reduced ability to perform a workout; Reduce immune system response; Disrupted sleep. Reduced VO 2max ; Reduced HR max and HR response at any level of exercise; Elevated resting heart rate; Reduced neuromuscular excitability; Reduced rate of glycogen (stored sugar) and fat utilization; Reduced rate of lactic acid produced (suppressed anaerobic energy production); Reduce immune system response; Disrupted sleep; Amenorrhea (premenopausal female). My athletes/clients don t like the words recovery or rest, they feel that these are times when they ll lose all they worked to get. How can i get them to use periodization? This is a marriage of the old no pain, no gain concept and the more is better concept. Although you can try to explain to your athlete/client that both of these concepts are incorrect there s a better strategy! We have eliminated the term recovery and we now have translational periods HERE IS THE PERFECT OPPORTUNITY TO ELIMINATE THE FUNCTIONAL TRAINING WAR! ADL-Based Translational Periods

9 Defined Application of the Principle of Specificity to ADL and IADLs. Motor Pattern Training Multi-plane Complex Movements To translate physical improvement produced during training stages into functional patterns related to ADL performance Rationale VARIABLES MANIPULATED IN A TRANSLATIONAL CYCLE Intensity Volume Complexity Relative Contribution Training Day

10 THE TESTING TRIANGLE Test for Impact on Daily Living ADL / IADL Specific Test Controlling Physiological Factor Sample Diagnostic Profile Age Gender Height WeightTest Trial #1 Trial #2 Average Percentile 87 f MKPow <10 6min Walk Body Comp BMI S&R Flex (R) ShoulFlex (R) S&R Flex (L) ShoulFlex (L) FuncReach <10 30s Arm s Stand Gal Jug Up & Go <10 THE EVOLVING PATIENT EXERCISE ACTIVITY CONFLICTING ENVIRONMENTS AGE MALADIES INACTIVITY MOTOR SKILL INCREASING FATIGUE EFFECT FITNESS EFFECT FATIGUE EFFECT FITNESS EFFECT TRAINING CYCLE MOTOR LEARNING CYCLE INCREASED CAPACITY DIAGNOSTIC TESTING TRAINING CYCLE MOTOR LEARNING CYCLE NEW PRESCRIPTION