KNES 360: Ch 21 Periodization

a theoretical and practical construct that allows for the systematic, sequential, and integrative programming of training interventions into mutually dependent periods of time in order to induce specific physiological adaptations that underpin performance outcomes

periodization

periodization in a nutshell

variation in volume and intensity to optimize adaptations and maximize gains

3 components of general adaptation syndrome

alarm, resistance, exhaustion

one of the foundational concepts from which periodization theories have been developed

general adaptation syndrome (GAS)

GAS involves steady increases in performance despite

periods of alarm

initial phase of training; stimulus is first recognized and performance generally decreases in response to fatigue

alarm phase

The second phase in which adaptation occurs and the system is returned to baseline or in most instances elevated above baseline

resistance phase

new level of performance capacity that occurs in response to the adaptive response found in resistance phase

supercompensation phase

if stressors are too high, performance can be further suppressed and overtraining syndrome can result

overtraining phase

extension of GAS suggesting that training stimuli produce a general response

stimulus-fatigue-recovery-adaptation theory

The greater the overall magnitude of a workload, the more _____ accumulates and the longer the delay before complete recovery so that adaptation can occur.

the more fatigue accumulates

summarize stimulus-fatigue-recovery-adaptation theory

increase a stimulus to get an increase in adaptation, but expect to have an increase in required recovery time as well

the greater the intensity/duration of stimulus,

the greater the recovery period must be

involution or detraining occurs if

no new training stimulus is introduced

fitness-fatigue paradigm results in

both fitness and fatigue

high training loads result in both elevated fatigue and fitness levels. if loads are too high and fatigue exceeds fitness, preparedness will decrease

fitness-fatigue paradigm

in the fitness-fatigue paradigm, it is very important to vary what

training loads

what dissipates faster: fitness or fatigue

fatigue dissipates faster; allows for elevated preparedness with use of appropriate training strategies

as fatigue dissipates and fitness adaptations remain to a greater extent, what is the net result

positive change in overall performance

post activation potentiation

happens during complex training

combining a heavy load with a light load

squats to box jumps - will jump higher after squats

increases CNS stimulation leading to greater motor unit recruitment

post-activation potentiation leads to

transitory increases in performance; effects do not last long

typically entire training year but may also be a period of many months up to four years

macrocycle

two or more microcycles together lasting 2-6 weeks, typically 4 wks

mesocycles

typically one week but could be several days to two weeks

microcycles

different components of a training period

preparatory period
first transition period
competition period
second transition period

different components of a season

off-season
pre-season
in-season
post-season

how does strength training focus in a macrocycle

varies between hypertrophy, strength, and active rest. intensity will increase from off season to preseason, and gradually decrease during competition and off season

periodized training plans systematically shift training foci from general nonspecific activities of __________________________ toward ___________________ over a period of many wks or months to reduce potential for _____________ and optimizing performance capacities

periodized training plans systematically shift training foci from general nonspecific activities of HIGH VOLUME, LOW INTENSITY toward LOW VOLUME, HIGH INTENSITY over a period of many wks or months to reduce potential for OVERTRAINING and optimizing performance capacities

Matveyev's Model of Periodization

Appropriate for Novices
Volume starts higher and slowly decreases as athlete becomes more conditioned
intensity begins moderately and gradually increases
Technique starts off the lowest , intensity starts off low and increases to peak at competition while volume is low

initial period is usually the longest and occurs during the time of yr where there are no competitions and technical, tactical, or sport-specific work is limited

preparatory pd (mostly off-szn)

what is the emphasis of the preparatory period

establishing a base level of conditioning

linkage between the preparatory and competitive periods

first transition period

focus of first transition pd

strength and its translation to power development

intensity and volume for peaking

high to low intensity is 50% to ≥ 93% of the 1RM
volume is low: 1-3 sets of 1-3 reps

peaking is related to

one event or a two wk competition

volume and intensity for maintenance

moderate to high intensity: 85-93% of RM
volume is moderate: 2-5 sets of 3-6 reps

who typically uses maintenance over a season

team sports

this period provides a pd of time in which athletes can rehabilitate injuries and refresh both physically and mentally before beginning a new annual training plan or macrocycle

second transition pd (active rest)

how long is the second transition pd typically

less than 4 wks

what activities are done during the second transition period

play sports and leisure activities

between end of post season and beginning of the preseason

preparatory pd (off season)

pd that leads up to the first contest, with focus on strength/power phase of resistance training; includes recovery pds of low volume and intensity

1st transition period (preseason)

contains all contests. long seasons require multiple mesocycles arranged around key contests

in-season

After the final contest. Active or relative rest for the athlete before the start of the next year's off-season or preparatory period

second transition period (post season)

traditional resistance training periodization model with gradually progressive mesocycle increases in intensity over time

linear periodization

A periodization model alternative that involves large fluctuations in the load and volume assignments for core exercises

undulating or nonlinear periodization

what do the undulating or nonlinear periodization have in common with conjugate method

both involve heavy and light days to incorporate recovery into the program

~increased intensity of sports-specific training
~resistance training 3x a week, focus on strength and power
~plyo and anaerobic training priority

preseason

~maintain and improve strength, power, flexibility, and anaerobic conditioning
~resistance training 30 min 1-3x a week, alternate with plyos
~majority of time spent on skill and strategy development

in-season

~no formal or structured workouts
~recreational activities at low intensity and volume

postseason (active rest pd)

~testing at beginning and end of szn
~resistance training high priority
~anaerobic training and flexibility

off-season