Periodization

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Periodization
chapter 19
Periodization
Dan Wathen, MS ATC CSCS,D NSCA-CPT,D
FNSCAThomas R. Baechle, EdD CSCS,D
NSCA-CPT,DRoger W. Earle, MA CSCS,D
NSCA-CPT,D
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Chapter Objectives

• Understand the value, role, and application of
  periodization in strength and conditioning
  programs.
• Describe the four periods of the traditional
  period-ization model.
• Describe the three phases of the preparatory
  period.
• Relate the four sport seasons to the four
  periodsof the traditional periodization model.
• Apply program design variables to create a
  periodized training program.

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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.

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Section Outline

• Responses to Training Stress

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Responses to Training Stress

• General Adaptation Syndrome (GAS)
• Alarm
• Resistance
• Exhaustion

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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
  bodys response to training stress.

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Figure 19.1
Reprinted, by permission, from Selye, 1956.
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Section Outline

• Periodization Cycles

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Key Terms

• macrocycle Typically an entire training year but
  may also be a period of many months upto 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.

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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)

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Periodization Periods

• Periodization involves shifting training
  priorities from non-sport-specific activities of
  high volume and low intensity to sport-specific
  activities of low volume and high intensity over
  a period of many weeks to prevent overtraining
  and optimize perfor-mance.

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Matveyevs Model of Periodization

• Figure 19.2 (next slide)
• Matveyevs model of periodization
• Appropriate for novice athletes

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Figure 19.2
Adapted, by permission, from Stone and OBryant,
1987.
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Modification of Matveyevs Model of Periodization

• Figure 19.3 (next slide)
• A modification of Matveyevs model of
  periodization
• Tailored for advanced athletes

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Figure 19.3
Adapted, by permission, from Stone and OBryant,
1987.
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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
  sport-specific skill practices or game strategy
  sessions.
• The major emphasis of this period is establishing
  a base level of conditioning to increase the
  athletes tolerance for more intense training.

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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)

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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)

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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 tofive repetitions)

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Periodization Periods

• First Transition Period
• Between the preparatory and competitive periods
  to denote the break between high-volume training
  and high-intensity training

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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).

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Periodization Periods

• Second Transition Period (Active Rest)
• Between the competitive season and the next
  macrocycles preparatory period is the second
  transition period.
• The second transition (active rest) period
  consists of recreational activity that may not
  involve resis-tance training.

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Table 19.1
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Section Outline

• Applying Sport Seasons to the Periodization
  Periods
• Off-Season
• Preseason
• In-Season
• Postseason

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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 years season

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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

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Applying Sport Seasons to the Periodization
Periods

• In-Season
• Contains all the contests scheduled for that
  year, including any tournament games

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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 years off-season or
  preparatory period

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Macrocycle for Tennis

• Figure 19.4 (next slide)
• H hypertrophy/endurance
• BS basic strength
• SP strength/power
• P peaking
• AR active rest

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Figure 19.4
Adapted, by permission, from Chargina et al.,
1983.
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Macrocycle for a Team Sport

• Figure 19.5 (next slide)
• V volume
• I intensity
• Blue line emphasis on sport technique training
  or practice

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Figure 19.5
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Section Outline

• Undulating (Nonlinear) Versus Linear
  Periodization Models

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Key Terms

• linear Traditional resistance training
  period-ization model with gradually progressive
  mesocycle increases in intensity over time.
• undulating or nonlinear A periodization model
  alternative that involves large fluctua-tions in
  the load and volume assignments for core
  exercises.

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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

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Example of a Macrocycle

• Based on the preseason resistance training
  program for scenario A from chapter 15, which
  focuses on a female college basket-ball center
• Shows a continuation of the training program
  through the in-season, postseason, and the
  following years off-season

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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

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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 athletes time spent on skill and
  strategy development

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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

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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.