Periodization

Question 1

What are the 3 phases of the General Adaptation Syndrome model?

Answer 1

1. Alarm phase - temporary decreased performance; soreness, fatigue, reduced energy stores
2. Resistance phase - adaptation occurs, performance returns to normal or slightly increases. Sometimes an additional Supercompensation phase is included after this.
3. Exhaustion phase - symptoms seen in first phase return, performance drops, may lead to overtraining/over-reaching

Question 2

What is the fitness-fatigue paradigm?

Answer 2

High intensity training that elicits high fitness gains also causes high fatigue, low intensity training reduces fatigue but minimizes fitness gains

Question 3

Name the cycle: several months to a year

Answer 3

Macrocycle

Question 4

Name the cycle: 2-6 weeks

Answer 4

Mesocycle

Question 5

Name the cycle: several days up to 2 weeks (most commonly 1 week)

Answer 5

Microcycle

Question 6

What are the 4 periods in an annual training plan and what seasons do they correspond to?

Answer 6

1. Preparatory period (off-season)
2. First transition period (pre-season)
3. Competition period (in-season)
4. Second transition period (post-season, rest)

Question 7

What are the training goals of the preparatory period?

Answer 7

1. General preparatory: hypertrophy/strength endurance; low to moderate intensity, high volume, 3-6 sets of 8-20 reps, 50-75% 1RM, not sport specific
2. Specific preparatory: basic strength of sport-specific movements; high intensity of moderate-high volume, 2-6 sets of 2-6 reps, 80-90% 1RM

Question 8

What are the training goals of the first transition period?

Answer 8

Strength/power; low to very high intensity, usually low volume, 2-5 sets of 2-5 reps, 30-95% 1RM

Question 9

What are the training goals of the competition period?

Answer 9

1. Peaking - very high to very low intensity; 50-93% 1RM, very low volume, 1-3 sets of 1-3 reps; peaks athlete for 7-14 days

OR

2. Maintenance - moderate intensity, moderate volume, 85-93% 1RM, 2-5 sets for 3-6 reps, best for longer competition periods

Question 10

What are the training goals for the second transition period?

Answer 10

Active rest, recreational activities of low-intensity, may include some light cross training or non-specific activities

Question 11

The second transition period or post-season should last no longer than ____ to help prevent excessive detraining

Answer 11

4 weeks

Question 12

Describe the daily undulating periodization model (nonlinear periodization)

Answer 12

Involves large daily fluctuations in load and volume of assigned core resistance exercises within the microcycle

Ex. Monday: 4 sets of 6RM (strength focus), Thursday: 3 sets of 10RM (hypertrophic focus), Sunday: 5 sets of 3RM (power focus)

Question 13

Describe the traditional periodization model (linear periodization)

Answer 13

Athlete performs the same number of sets and reps across the training days and varies the load; “heavy to light training”

Ex. Monday - 4 x 6 @ 85%
Thursday - 4 x 6 @ 75%
Sunday - 4 x 6 @ 65%