Applying Exercise Prescription Principles Part III

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Applying Exercise Prescription PrinciplesPart III
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Training Variation PeriodizationCh. 22
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• Periodization- variations in training
  specificity, intensity, volume organized in
  planned periods or cycles within an overall
  program to achieve peak levels of conditioning

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Responses to Training Stress

• General Adaptation Syndrome (GAS)- manner in
  which body reacts to stress- developed by Hans
  Selye
• 3-stage response to stress alarm, resistance,
  exhaustion
• Alarm phase- body experiences new or more intense
  stress
• May last several days or weeks
• Soreness, stiffness, temporary drop in performance

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• Resistance phase- body adapts to stimulus
  returns to normal functioning
• Neurological muscle tissue adapts
• Exhaustion phase- if stress persists for extended
  time
• Same symptoms as alarm (fatigue, soreness, etc.),
  athlete loses ability to adapt to stressor
• Monotony, overtraining may occur when no variety
  or stress too great
• Non-training related stress (job, lack of sleep,
  poor diet) can lead to exhaustion phase
• ST C pro. should try to avoid this phase

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Periodization Cycles

• Traditional periodization model splits overall
  program into specific time periods
• Macrocycle- largest division
• Constitutes entire training year, may be months
  to 4 years (Olympic athlete)
• Mesocycle- 2 or more within macrocycle lasting
  several weeks to months
• depends on goals competitions within period
• Microcycle- 2 or more within mesocycle, 1-4 weeks
  depending on program
• Focuses on daily weekly training variations

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Periodization Periods

• Planned implementation of the meso- microcycles
  within overall macrocycle is basis for changing
  program design variables
• Intensity volume of training conditioning
  programs are usually manipulated to greatest
  extent

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• Involves shifting from non-sport specific
  activities of high-volume low intensity to
  sport-specific activities of low volume high
  intensity over period of many weeks to prevent
  overtraining optimize performance
• 4 distinct periods of conventional periodization
  model
• Preparatory, first transition, competition,
  second transition

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Preparatory Period

• Usually longest occurs during time of year when
  no competitions only limited of practices or
  strategy sessions
• Major emphasis to establish base level of
  conditioning to prepare for more intense training
• Activities of low intensities high volume LSD,
  low-intensity plyos, high rep RT with light to
  moderate resistance

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• As period progresses, microcycles used to
  increase RT loads sport-conditioning intensity,
  decreases training volume, give more attention
  to sport technique training
• 3 phases within preparatory period focus on
  intensity volume, especially from RT
• Hypertrophy/endurance, basic strength,
  strength/power

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• Hypertrophy/Endurance Phase
• Occurs in early stages of preparatory period, 1-6
  weeks long
• Very low intensity (50-75 1RM) very high
  volume (3-6 sets of 10-20 reps)
• Increases lean body mass develop endurance base
  for more intense training
• Not sport-specific activities, general

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• Basic Strength Phase
• Aims to increase strength of muscles essential to
  primary sport mvmts
• High intensity (80-90 of 1RM) moderate volume
  (3-5 sets of 4-8 reps)
• More sport-specific activities

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• Strength/Power Phase
• Last stage
• High intensity (75-95 of 1RM, depending on ex.)
  low volume (3-5 sets of 2-5 reps)
• Power exercise speed training near competition
  pace

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First Transition Period

• Between preparatory competitive periods to
  denote break between high-volume high-intensity
  training

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Competition Period

• Goal is to achieve peak strength power through
  further increases in training intensity with
  additional decreases in training volume
• Practice in skill technique strategy increases
  as conditioning decreases proportionately
• May last 1-3 weeks with many sports may last for
  months

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• Generally period is characterized by very
  high-intensity (gt93 1RM) very low volume (1-3
  sets, 1-3 reps)
• If competition over months, try to preserve
  strength, power, performance by following
  maintenance program of moderate intensities
  (80-85 1RM) moderate volumes (2-3 sets,6-8
  reps)

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Second Transition Period (Active Rest)

• Between competitive season next macrocycles
  preparatory period
• Lasts 1-4 weeks, focuses on unstructured,
  non-sport-specific recreational activities at
  low-intensities with low volumes
• Important to future progress to allow body to
  rest physically mentally
• Secondary use is to insert unloading week (break)
  between phases or periods to prepare body for
  increased demands

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Applying sport seasons to periodization periods

• Off-season- period between last contests 6
  weeks prior to 1st contest of next year
• Includes most of preparatory period can be
  divided into multiple shorter mesocycles if long
  (16-24 weeks)
• May complete 2 or more rotations of
  hypertrophy/endurance basic strength, maybe
  strength/power, depending on sport

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• Preseason- leads to 1st contest
• Late stages of preparatory period
  (strength/power) first transition period
• In-season- includes all contests post-season
• Long season my necessitate multiple microcycles
  arranged around most important contests
• May use 3-4 week microcycles preparing for a peak
  for critical contest
• Or, design maintenance program with moderate
  intensities low-to-moderate volumes

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• Postseason- after final contest, second
  transition period
• Allow athlete to rest recover before off-season
  next preparatory period (macrocycle)

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Undulating (nonlinear) vs. linear periodization
models

• Linear model- traditional periodization of
  gradually progressing microcycle increases in
  intensity over time
• 4 sets with 6RM load with changes in loads on
  other days (heavy-light-moderate approach), but
  no changes in volume, 4 sets of 6 reps

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• Undulating (nonlinear) model- involves large
  daily fluctuations in load volume for core
  exercises
• 4 sets with 6RM load- Tuesday
• 3 sets with 10RM load- Thursday
• 5 sets with 3RM load- Saturday

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• Some research says undulating more effective in
  improving strength, some say no difference
• Factors for undulating suggest absence of neural
  fatigue caused by extended, ever-increasing
  intensities
• Undulating has applications to sports with many
  contests does not train to peak strength
  power high intensities may result in
  overtraining