Documente Academic
Documente Profesional
Documente Cultură
KNPE 459
Spring 2015
What Is Periodization?
The advantage of periodization over nonperiodized exercise programs is that the changing
demands on the neuromuscular system require
progressively higher levels of stress adaptations
in the athletes body.
Periodization
If appropriately arranged:
Olympic weightlifting
Powerlifting
Football
Soccer
Basketball
Periodization
Strength
Power
Plyo
Speed
Why we periodize?
Periodized training is
divided into three time
segments
Mesocycle: This cycle last several weeks to several months. The length of time
depends on the goals of the individual and, if applicable, the number of sport
competitions contained within the time period. Each mesocycle is divided into two
or more microcycles.
Microcycle: This cycle typically lasts one or two weeks, but can last for up to four
weeks depending on the program. This short cycle focuses on daily and weekly
training variations.
(Macrocycle)
Should Be Mesocycle
Periodization Periods
Periodization Periods
1. Preparatory Period
Periodization Periods
Periodization Periods
This period denotes the break between highvolume training and high-intensity training.
This period should provide one week of low
intensity and low volume before going into
high intensity training in the next period.
Deload/Taper
Periodization Periods
3. Competition Period
Here the goal is for the individual to reach his or her peak in
strength and power through further increases in training
intensity with additional decreases in training volume.
The competition period is also dedicated to working on skill
and technique as well as working on game strategy.
While there is a decrease in training volume, the time spent
is placed in other areas.
This would be the time to hone areas where the athlete
may be weakest (skill work) and look at past competition
workouts to figure out strategies that will best fit the
athlete to get the best time or weight.
Periodization Periods
Types of Periodization
Periodization
Non-Periodized
Undulating Periodization
Linear Periodization
Block Periodization
Undulating periodization
provides changes in protocols
during the microcycle in
addition to changing variables
after each microcycle.
Traditional (Linear)
Periodization
Traditional Model:
Linear
Beginner athletes
General prep
Competition Phase
Transition Phase
Benefits:
Periodized vs.
Non-Periodized
Strength
Back Squat 1RM Increase w/ LP
Group 1 (NP)
Group 2 (NP)
16 wks; 5 x 10 RM
16 wks; 6 x 8 RM
Group 3 (LP)
4 wks; 5 x 10 RM (80% 1
RM)
Group 4 (Control) = No
Training
Mechanisms/Limitation
s of Linear
Periodization
Stages
Preparation
A
Competition
C
Strength
Strength Endurance
Example Mesocycles
Cardiovascular Endurance
Anaerobic Endurance
Non-Linear/Undulating
Model
Non-Traditional Model:
Undulating
Undulating Design
DUP Is Superior To
Linear
Exercise
Bench
Linear Periodization Press
Leg Press
DUP
Bench
Press
% Increase in 1RM
Strength
14.37%*
28.78%*
25.61%**
Press 2 days/2
55.78%**
20 Trained Males:Leg
At Least
wk. Training for 2
years
14 WellTrained
Firefighters
3 x wk for 9
Weeks
Increased
power/task
performance
DUP
Day 1
Day 2
Day 3
Squat
Hypertrophy
Strength
Power
Training
Emphasis
Repetitions
Intensity
Hypertrophy
8-12
65-75%
Strength
85-95%
Power
1-3
80-90%
DUP
Day 1
Day 2
Day 3
Squat
4x8
5x6
6x4
Strength is Related to
Volume
*
Block
Periodizatio
n
Block Periodization
% 1RM
Block
1) Hypertrophy
2) Strength
3) Power
Week
Sets
Reps
Mon
Wed
Fri
8-10
75
75
70
8-10
80
80
70
8-10
80
80
75
80
80
70
85
85
70
90
90
75
95
90
75
80
90
70
90
85
75
10
95
80
75
General Adaptation
Syndrome
Tapering
Tapering
Off-Season
Preseason
In-Season
Contains all the contests scheduled for that year, including any
tournament games
Postseason
BS = basic strength
SP = strength/power
P = peaking
AR = active rest
Example of a
Macrocycle
Example of a
Macrocycle
Off-Season Mesocycle
Periodization
Rugby Example
Bi-Cycle Plan
Preparatory phase I: The first preparatory phase, which should be the longest, lasts
approximately 3 months and is broken into general and specific subphases.
Competition phase I: The first competitive phase lasts about 2 1/2 months and brings the
athlete to a peak performance.
Transition phase I: The first transition phase lasts approximately 1 to 2 weeks and is
marked by a period of unloading to recover the athlete. This phase leads into the second
preparatory phase.
Preparatory phase II: The second preparatory phase is shorter than the first preparatory
phase, lasting approximately 2 months. This phase has a much shorter general
preparatory subphase, with most of the training being performed in the specific
preparatory subphase.
Competition phase II: The second competitive phase is slightly longer, about 3 1/2 months,
and brings the athlete to a peak performance.
Transition Phase II: The second transition phase is approximately 1 1/2 months long and is
used to unload and recover the athlete. This phase links to the next annual training plan.
Tri-Cycle Plan
Preparatory phase I: Preparatory phase I is the longest preparatory phase of the annual training plan, lasting
around 2 months. It contains both general and specific preparatory subphases.
Competition phase I: Competitive phase I is the shortest of the three competitive phases in the annual training
plan, lasting around 1 1/2 months.
Transition Phase I: The first transition phase is very short and links the first competitive phase with the second
preparatory phase. As with all transition phases, there is a period of unloading to allow the athlete to recover.
Preparatory phase II: Preparatory phase II is shorter than the first preparatory phase, lasting around 1 1/2
months. This preparatory phase only contains a specific preparatory phase.
Competition phase II: Competitive phase II is longer than the first competitive phase, lasting approximately 1 3/4
months.
Transition phase II: The second transition phase contains a short period of unloading designed to allow the athlete
to recover from competition. This transition is also short because it links competitive phase II to preparation
phase III.
Preparatory phase III: This preparatory phase is a short preparatory phase lasting only about 1 1/2 months. As
with the second preparatory phase, only the specific preparatory subphase is used.
Competitive phase III: This competitive phase is the longest of the three competitive phases contained in the tricycle annual training plan (~2 months). As such this phase should peak the athlete for the most major
competition of the year.
Transition phase III: This transition phase is the longest transition phase contained in the annual training plan
lasting approximately 1 month. It serves an important role in inducing recovery and preparing the athlete for the
next annual training plan.
There should be at least two training sessions per micro cycle that
consist of different types of workouts.
The micro cycle also should have specific meaning and purpose.
The average micro cycle will range five to ten days with the
average being seven days.
For a powerlifter this would consists of the five to seven days right before the
competition.
For the football player this can be the last three to six days before the game.
During this time they might lower the training volume and intensity.
Individualize
The week before can make or break the outcome of the competition.
Too much work and the lifter will go into the meet overtrained and tired.
Too little work and he'll go in under prepared.
The Western
(Traditional) Method of
Periodization
Hypertrophy Phase
Wee
ks
Set
s
Rep
s
Intensi
ty
Rest
10
62%
3
min.
10
64%
3
min.
10
66%
3
min.
68%
3
min.
70%
3
min.
The Western
(Traditional) Method of
Periodization
Strength Phase
Set
s
Rep
s
Intensi
ty
Rest
75%
3
min.
77%
3
min.
79%
3
min.
82%
3
min.
85%
3
min.
The Western
(Traditional) Method of
Periodization
Power Phase
Set
s
Rep
s
Intensi
ty
Rest
87%
3
min.
89%
3
min.
91%
4
min.
93%
5
min.
The Western
(Traditional) Method of
Periodization
Peak Phase
Set
s
Rep
s
Intensi
ty
Rest
95%
5
min.
97%
7
min.
99%
7
min.
The Western
(Traditional) Method of
Periodization
The Western
(Traditional) Method of
Periodization
As much a 10 to 15% of
strength can be lost in a
period of a few weeks.
Intens
ity
Weig
ht
Volum
e
10
62%
372
18600
10
64%
384
15350
10
66%
395
11880
68%
408
9792
70%
420
10080
75%
450
10800
77%
462
8316
79%
474
7110
82%
492
7380
10
85%
510
7650
11
87%
522
4698
12
89%
534
4806
13
91%
546
4914
14
93%
558
3348
15
95%
570
3420
16
97%
582
2328
17
99%
594
1188
How do we decide
what type of plan to
choose?
For example, the primary overloading variable for shortdistance sprint training is velocity
You might be taking too many light days and not enough
stimulus is actually being elicited.
THE INDIVIDUAL
ATHLETE
THE INDIVIDUAL
ATHLETE
THE INDIVIDUAL
ATHLETE
Modern Periodization
Periodization
Information Gathering
Personal details
Name, address, date of birth, telephone numbers,
transport arrangements
Objectives
Performance (time, height, distance)
Technical (development of event technique)
Indoor and/or outdoor season
Experience
Personal best (PB's)
Competition experience (club, county, national, country)
Information Gathering
Cont.
Equipment
Competition
School , University
competitions
Elastic harness
Weight jackets
Video camera
Open Meetings
Competitors
Finance
Competition behavior
Information Gathering
Cont.
Planned holidays
Medical
Training facilities
Coaching Workshops
Last season
Physiotherapy support
On any medication - is it a
banned substance?
Strengths
Weaknesses
Opportunities
Threats
Athlete Assessment
The first step is to identify the ideal attributes (e.g. body build,
strength, endurance, speed, flexibility etc) that will allow our
athlete to achieve their agreed goals.
The next step is to assess our athlete against our ideal athlete
to identify their strengths and weaknesses (gap analysis).
Preparing a plan
Gathering information
Produce an overall plan template and identify the
months/weeks of the year
Identify on the plan at the appropriate period
Qualification competitions
Group the training units for each block into training schedules taking
into consideration the number of training sessions the athlete can
complete per week, the required training intensity and the phase of
development.
Athlete Development
Athlete Development
Academic/Occupational
25
35
Secondary
Higher
Professional
Education
Education
Education
Occupation
Initiation
Development
Perfection
Individual Development
Discontinuation
(Young) Adulthood
Childhood
Psycho-Social Development
30
Primary
Development
Athletic Development
20
15
Puberty
Parents,
Peers,
Siblings, Peers
Coach, Parents
Adolescence
Partner, Coach
Family,
Coach, Peers
Goal Setting
SMART or SMARTER
SCCAMP
A - goals must be
Attainable