chapter 19 Periodization Periodization Dan Wathen, MS; ATC; CSCS,*D; NSCA-CPT,*D; FNSCA Thomas R. Baechle, EdD; CSCS,*D; NSCA-CPT,*D Roger W. Earle, MA; CSCS,*D; NSCA-CPT,*D
Chapter Objectives 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.
Key Term 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.
Section Outline Responses to Training Stress
Responses to Training Stress General Adaptation Syndrome (GAS) Alarm (Shock) Resistance (Supercompensation) Exhaustion
General Adaptation Syndrome Figure 19.1 (next slide) The slide illustrates the General Adaptation Syndrome (GAS). Although the actual dimensions of the curve shown vary based on the individual athlete, the figure illustrates the three distinct phases of the body s response to training stress.
Reprinted, by permission, from Selye, 1956. Figure 19.1
Periodization Cycles Section Outline
Key Terms 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.
Section Outline Periodization Periods Preparatory Period Hypertrophy/Endurance Phase Basic Strength Phase Strength/Power Phase First Transition Period Competition Period Second Transition Period (Active Rest)
Periodization Periods Periodization involves shifting training priorities from non-sport-specific activities of high volume and low intensity to sportspecific activities of low volume and high intensity over a period of many weeks to prevent overtraining and optimize performance.
Matveyev s Model of Periodization Figure 19.2 (next slide) Matveyev s model of periodization Appropriate for novice athletes
Adapted, by permission, from Stone and O Bryant, 1987. Figure 19.2
Modification of Matveyev s Model of Periodization Figure 19.3 (next slide) A modification of Matveyev s model of periodization Tailored for advanced athletes
Adapted, by permission, from Stone and O Bryant, 1987. Figure 19.3
Periodization Periods Preparatory Period The initial period is usually the longest and occurs during the time of the year when there are no competitions and only a limited number of sportspecific skill practices or game strategy sessions. The major emphasis of this period is establishing a base level of conditioning to increase the athlete s tolerance for more intense training.
Periodization Periods Preparatory Period Hypertrophy/Endurance Phase Very low to moderate intensity (50-75% of the 1-repetition maximum [1RM]) and very high to moderate volume (three to six sets of 10-20 repetitions)
Periodization Periods Preparatory Period Basic Strength Phase High intensity (80-90% of the 1RM) and moderate volume (three to five sets of four to eight repetitions)
Periodization Periods Preparatory Period Strength/Power Phase High intensity (75-95% of the 1RM, depending on the exercise) and low volume (three to five sets of two to five repetitions)
Periodization Periods First Transition Period Between the preparatory and competitive periods to denote the break between high-volume training and high-intensity training
Periodization Periods Competition Period For peaking, athletes use very high intensity ( 93% of the 1RM) and very low volume (one to three sets of one to three repetitions). For maintenance, athletes use moderate intensity (~80-85% of the 1RM) and moderate volume (about two to three sets of about six to eight repetitions).
Periodization Periods Second Transition Period (Active Rest) Between the competitive season and the next macrocycle s preparatory period is the second transition period. The second transition (active rest) period consists of recreational activity that may not involve resistance training.
Table 19.1
Section Outline Applying Sport Seasons to the Periodization Periods Off-Season Preseason In-Season Postseason
Applying Sport Seasons to the Periodization Periods Off-Season Between the postseason and six weeks (although this varies greatly) prior to the first contest of the next year s season
Applying Sport Seasons to the Periodization Periods Preseason Leads up to the first contest and commonly contains the late stages of the preparatory period and the first transition period
Applying Sport Seasons to the Periodization Periods In-Season Contains all the contests scheduled for that year, including any tournament games
Applying Sport Seasons to the Periodization Periods Postseason After the final contest Active or relative rest for the athlete before the start of the next year s off-season or preparatory period
Macrocycle for Tennis Figure 19.4 (next slide) H = hypertrophy/endurance BS = basic strength SP = strength/power P = peaking AR = active rest
Adapted, by permission, from Chargina et al., 1983. Figure 19.4
Macrocycle for a Team Sport Figure 19.5 (next slide) V = volume I = intensity Blue line = emphasis on sport technique training or practice
Figure 19.5
Section Outline Undulating (Nonlinear) Versus Linear Periodization Models
Key Terms linear: Traditional resistance training periodization model with gradually progressive mesocycle increases in intensity over time. undulating or nonlinear: A periodization model alternative that involves large fluctuations in the load and volume assignments for core exercises.
Section Outline Example of a Macrocycle Preseason Mesocycle In-Season Mesocycle (Competition Period) Postseason Mesocycle (Active Rest Period) Off-Season Mesocycle Reviewing the Macrocycle Example
Example of a Macrocycle Based on the preseason resistance training program for scenario A from chapter 15, which focuses on a female college basketball center Shows a continuation of the training program through the in-season, postseason, and the following year s off-season
Example of a Macrocycle Preseason Mesocycle Increased intensity of sport-specific training Resistance training three times per week, focused mainly on strength and power outcomes Plyometrics and anaerobic training high priority
Example of a Macrocycle In-Season Mesocycle (Competition Period) Goal to maintain and possibly improve strength, power, flexibility, and anaerobic conditioning Resistance training limited to 30 minutes one to three times per week, alternated with plyometric training Majority of the athlete s time spent on skill and strategy development
Example of a Macrocycle Postseason Mesocycle (Active Rest Period) No formal or structured workouts Recreational activities at low intensity and volume Off-Season Mesocycle Testing at the beginning and end of the off-season Resistance training higher priority (example progresses to a four days per week split program) Aerobic endurance training and flexibility
Example of a Macrocycle Reviewing the Macrocycle Example For a model like this one to function optimally, the sport coach and the strength and conditioning professional must plan the program together and share goals and strategies. Athletes and events will vary from the example presented.