Periodisation

Question 1

History of Periodisation

Answer 1

dogma

Question 2

Goal of periodisation

Answer 2

• Provide program variation in the training stimuli while using planned rest periods, ensuring proper restoration and recovery from each training session
• Periodisation is the not the same as programming

Question 3

Key concepts related to periodisation

Answer 3

General preparation: not as specific, developing quantities such as aerobic fitness, hypertrophy or anatomical adaptation

Competition: when playing games

Macrocycles: usually made up of 4 weeks (or 2-6 weeks). Made up of 4 microcycles (one week each)

Microcycle Plan: how we might increase intensity

Question 4

STUDY: Inference of strength development by simultaneously training for strength and endurance

Answer 4

For both endurance training and strength training, there are factors that overlap with each other, however, how do these different types of training compete.

STUDY: Strength group, and Strength & Endurance group
- By adding an endurance program to a strength program, improvements in strength were diminished
- Consideration: extreme example, the amount of endurance training that was added to the strength training was large
- When strength is added to an endurance program, it doesn’t effect endurance training as much as endurance training effect strength adaptation

Systematic review showed that overall combing endurance training to strength training, doesn’t seem to have a big impact on hypertrophy and strength.

Question 5

STUDY: the importance of muscular strength in athletic performance

Answer 5

• Once we get to 2 time body weight in a back squat, we don’t see a massive improvement in the performance capability
• Theoretical curve, however there is some evidence that it exists

Question 6

STUDY: Immediate effect of endurance exercise on subsequent strength performance

Answer 6

• Looking at lower body endurance type loading and strain sessions from endurance; so the immediate effects of endurance exercise on subsequent strength performance.
• Shows that if you do a lower body strength program and then you go for a 10 kilometre run within 8 hours, it is likely that your strength based gains in the session are going to be diminished. Therefore you would need to wait 8 hours so you get back to baseline. No much effect on upper body.

Question 7

Key concepts related to periodisation
- sequential training and emphasis training model

Answer 7

Sequential training: not a lot of evidence

Emphasis training model: combination of parallel and sequential training model. Always training each factor.

Question 8

Periodisation examples

Answer 8

• Linear periodisation: Mainly used in the 80s
• Block periodisation: Useful when focusing on equality, you give time for adaptation to happen (4 weeks of volume focus followed by 4 weeks of strength focus)
• Weekly undulating periodisation: Never overlading once quality at a period of time. Going through waves from a period of high volume and low intensity to a period of low volume and high intensity
• Conjugated sequential loading paradigm: Most advanced method. Periods of concentrated loading or overreaching followed by periods of restitution.
• Flat loading: Step loading over three week block. Weeks of same workload for three weeks followed by restitution followed by an increase in workload which is maintained for another three weeks.