What is periodization
Periodization requires the application of planned phase changes and cycles in programming to drive physical and metabolic adaptations to improve performance
- Several months to a year
- Larger plan for programming
Phases in periodization
- Preparatory (General and specific)
- Competitive
- Transition
Why do we periodize?
- Prevent performance plateaus
- Drastically reduce performance decrements
- Decreases risk of injury
- Reduces signs and symptoms associated with overtraining
- Allows Coach and Staff to be on the same page
- Balance several components of a team’s monthly to annual plan
- Plan is fluid and can be adjusted when needed
Periodization Cycle Hierarchy
- Quadrennial Cycle
- Macrocycle
- Mesocycle
- Microcycle
- Workouts
All feed back into each other
Quadrennial Cycle
Multi-year plan >4 years
Macrocycle
Description of complete training period <1 year
Mesocycle
Description of singular training cycle or block 3-4 weeks
Microcycle
Describes the structural unit of a mesocycle 1 week
Workouts
Describes the structural unit of a microcycle Hours/minutes
How does periodization, planning and programming connect
Periodization feeds into planning which feeds into programming which then feeds back into each other
General Prep Phase
- High volume of less specialized work which typically lasts 1 to 3 months but may be repeated during a macrocycle
- Purpose - Raise the levels of preparedness specific to a sport
- Create S and C base
Specific Prep
- Relatively high-volume phase in which the exercise selection becomes more specific to the sport preformed
- Purpose: Raise the work capacity of the athletes but in a more specific manner than GP
- Acts as a pre-season
Competition
- Lower volume, higher intensity phase associated with very specific exercise selections
- Purpose: Maintenance of strength/abilities, injury prevention
- Do no harm
Peaking
- Phase of a climactic sport usually at the end of a mesocycle. Usually characterized by lowering volume and either raising or maintaining intensity
- Devoted to bringing performance up to maximum levels by dissipating fatigue
Transition
- Period where the athlete recuperates after stressful competition or training to be able to response optimally to further training
- Characterized by the absence of traditional training
- Active rest through other activites
Preparedness pyramid
- General Physical Preparedness (GPP)
- Sport-specific physical preparedness
- Skill specific preparedness
- Mental preparedness
Need to build up to be able to peak
Volume, intensity and technique through periodization phases
Start: Volume high, Technique and intensity low
End Volume low, Technique and intensity high
Types of training through periodization phases
- GP: strength and endurance
- SP: basic strength
- Comp: strength and power
- Peaking/active rest: peaking/maintenance
Phases of adaptation curve
- Alarm Phase: The initial phase of training when stimulus is first recognized and performance generally decreases in response to fatigue
- Resistance Phase: Adaptation occurs and the system is returned to baseline or in most instances elevated above baseline
- Supercompensation: new level of performance capacity that occurs in response to the adaptive response
- Overtraining phase: If stressors are too high, performance can be further suppressed and overtraining syndrome can result
Progressive overload
- avoid accommodation stagnation
- Without challenge - no adaptation
- Too much - risk of setback
- Deload at end of mircocycle to ensure supercompensation
Linear Periodization
- Progression from endurance to strength to power
- Need a big chunk of training time
- progressing towards 1 peak
Undulating periodization
- Multiple adaptations in a program or change is not not linear (strength this month, endurance next month)
- Allows for multiple peaks
- Allows for scheduling of a training plan with other aspects involved
Long Linear Periodization
- Intensity increases within mesocycle, within goal specific range
- The training goal will change from one mesocycle to the next: progressing from extensive to intensive workloads
- Most gradual method of progression from extensive to intensive workloads
- Beneficial for younger athletes who may need additional time to adapt to new stimuli
Extensive
High volume, low intensity
