Lecture 8: Periodization

What is periodization?

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

Purpose of periodization

• to prevent injury and overtraining

• variation in programs to help well trained athletes continue to improve in performance

Periodization allows for variation in what?

• Training volume

• Intensity

• Frequency

• Focus

• Mode

• Exercise Selection

Components of a successful program

• induce specific physiological adaptations

• translate adaptations to increases in performance

• manage the adaptive response

• handle accumulated fatigue

• capitalize on the after-effects of training factors

• manage the above factors so peak performance occurs at appropriate times

Macrocycle

several months to a year

Mesocycle

2-6 weeks

Microcycle

several days to 2 weeks

How to plan short term within a Mesocycle

• fatigue is specific to the exercise completed which allows for multiple abilities to be trained in each mesocycle

• too identical workouts performed too close together results in accumulation of fatigue (Ex: hitting legs Mon and Wed but not fully recovered)

  • To avoid this: train multiple motor abilities within a cycle (also allows for greater volume of training these groups on more spread out days)

• Pick no more than 3 qualities

• conflict of demands: maximize adaptations by training few motor abilities, while providing enough variation to avoid accumulation of fatigue

If aerobic endurance is the dominant training modality, what are compatible modalities?

• alactic sprint abilities

• strength endurance (aerobic)

• maximum strength

• hypertrophy

If glycolytic endurance is the dominant training modality, what are compatible modalities?

• strength endurance (anaerobic)

• aerobic restoration

• aerobic-anaerobic (mixed) endurance

If alactic sprints is the dominant training modality, what are compatible modalities?

• aerobic endurance

• explosive strength

• maximum strength

• hypertrophy

• aerobic restoration

If maximum strength/hypertrophy is the dominant training modality, what are compatible modalities?

• maximum strength

• flexibility

• aerobic restoration

If learning new technical elements is the dominant training modality, what are compatible modalities?

• any kind of training modalities after the primary/dominant task

Mesocycle variability

Variation within a microcycle or mesocycle should be done so by changes in the load not the exercise type

there should be daily variation (slight increase in load) to prevent accommodation

Why should you shift training priorities over time?

• to prevent overtraining and to optimize performance

  • Ex: General, non-specific activities w high volume & low intensity —> specific activities w low volume & high intensity

    • this shift occurs over many weeks and months

    • too rapidly would cause overtraining and potentially injury

Periods/Phases of Training

Preparation Phase of Training

High volume, medium-low intensity, low training level

Goal: build general foundation for performing well in competition

General phase: hypertrophy/strength endurance

Specific phase: develop sport specific fitness to prepare for competition

First Transition Phase of Training

medium volume, medium intensity, medium training level

Goal: translate greater strength into power, development, and refine technique

Transmutation: conversion of performance gained in non-specific activity into performance gains in actual sport

Strength/Power phase: training intensifies to near competition pace & uses both low and high intensities to invoke power

Competition Phase of Training (in season)

low volume, high intensity, high training level

Goal: peak strength and power, and refine technique

• less time spent on physical conditioning

• more time spent on practicing sport specific skills and tactics

Peaking: when competition period is a short duration, intensity and volume are reduced to reduce fatigue

Maintenance: when competition period lasts months, greater intensity and volume to manage fatigue but maintain adaptations

Second Transition Phase of Training (Active Rest/Restoration/Post-Season)

low volume, medium-high intensity, medium-high training level

Goal: rehabilitate injuries, rest mentally and physically

• lasts 1-4 weeks

• can participate in recreational activities

• Ex: deload week - structured breaks during long phases of training where intensity and volume is dropped by 20-30%

Motor abilities progression

General —> Specific —> Complex —> Fast

Ex: Jumping exercises —> barbell exercises —> jumps with weights —> plyometrics

Traditional/Linear Periodization

• gradual changes in volume and intensity over the course of many mesocycles

• focus on one ability per phase

• allows for the slow build up to competition

• great for developing a strong foundation

• good for beginners and training for one competition

• ideal for beginners

• EX:

  • Wk 1-3: 3×10 @70-75% = hypertrophy mesocycle

  • Wk 4-6: 4×8 @77-82% = Basic strength mesocycle

  • Wk 7-9: @85-90% = Strength/power mesocycle

Undulating/Non-Linear Periodization

manipulate multiple variables to change stimuli within a training cycle

• daily/weekly fluctuations in volume & intensity

• addresses multiple abilities at a time

• avoids detraining

• good for advanced athletes

• less accumulation of central fatigue, but may have more accumulation of peripheral fatigue

• abilities may not be optimally improved due to focus on more than one at a time

• EX:

  • Wk 1: 4×6RM (strength), 3×10RM (hypertrophy), 5×2RM (power)

  • increase daily

Pros of Daily Undulating Periodization (DUP)

more effective and absence of accumulated neural fatigue

Cons of Daily Undulating Periodization (DUP)

greater peripheral fatigue, decreased preparedness bc of accumulated fatigue, and increased risk of overtraining and injury