Strength Class Chapter 9

Periodization

An organized approach to training that involves progressive cycling of various aspects of a training program during a specific period of time to bring about optimal gains in physical performance

Periodization/training year

The year can be divided into 12 months of training. Obviously if the season is shorter, the following principles are applied but over a shorter time period. Peak competition should be national/regional/world championship

Coaches decision on peak competition (Periodization/training year)

Should decide for each athlete and count backwards to establish the number of the relevant months of training

First Month (Periodization/training year)

The month immediately after the end of the season. Usually the targeted or peak combination concludes the sports season.

Intensity

The weight lifted in relationship to a maximal strength level (One rep max) or a multiple repetition maximum (10 rep max)

Volume

Refers to the total number of reps, sets and exercises performed in a strngth training session

Relationship between Intensity and Volume

The higher the intensity, the lower the volume of a particular exercise or workout. The lower the intensity, the higher the volume

Macrocycle (Periodization Cycles)

Long period of time, one year

Mesocycle (Periodization Cycles)

Medium length of time, several weeks to several months

Microcycle (Periodization Cycles)

Short length of time, one or more weeks

Macrocycle (Time intervals specific to collegiate athletes)

1 year

Mesocycle (Periodization Cycles)

Offseason phase, in season phase, post peason phase

Offseason Phase (Mesocycle)

Preparatory

Inseason Phase (Mesocycle)

Competition

Post Season Phase (Mesocycle)

Transition

Fall Sports (Time intervals Specific to collegiate athletes)

Off Season: January-June
Pre Season: July-August
Competition: September-November
Post Season: December

Winter Sports (Time intervals Specific to collegiate athletes)

Off Season: May-August
Pre Season: September-October
Competition: November-March
Post Season: April

Spring Sports (Time intervals Specific to collegiate athletes)

Off Season: July-December
Pre Season: January-February
Competition: March-May
Post Season: June

Longest Mesocycle

Usually lasts weeks or even months

Emphasis

Conditioning base, correct muscle imbalances, aid in muscular endurance,imbalances, aid in muscular endurance, develop neural adaptations to prepare athletesdevelop neural adaptations to prepare athletes for increased intensityfor increased intensity

3 phases (Microcycles)

1 to 4 weeks (daily to weekly variataions) Hypertrophy, Basic Strength, Strength/power

Transition (post-season)

Recreational Exercise

Prepatory (Offseason)

Emphasis for gains

Prepatory (Strength Phase)

Moderate intensity and moderate volume

Hypertrophy phase (Preparatory)

Low intensity and high volume

Power Phase (Preparatory)

High Intensity and low volume

Competition (in season)

Maintenance, includes a mix of intensities and volumes

Microcycles

During a week may help the athlete peak at the end of the week, intense early in the week, light at the end of the week

Phase 1

Hypertrophy/Endurance phase

Highest Volume (Hypertrophy/Endurance phase)

3-5 sets, 8-12 reps

Lowest Phase (Hypertrophy/Endurance Phase)

50% to 75% of 1RM

Hypertrophy/Endurance Phase

Lasts up to 6 weeks (based on program goals and level of athletes conditioning) Low intensity aerobic activity, agility progression, flexibility progression

Phase 2

Strength Phase

Moderate Volume

3-5 Sets, 5-6 reps

Intensity Volume

80% to 88% 1RM

Strength Phase

Moderate intensity aerobic activity. Moderate intensity plyometric training (Levels 1-5). More complex lifts first. Multiple joint movements before single joint. Agility and flexibility progression. Towing/Downhill activities (speed development)

Phase 3

Power Phase

Low Volume (Power Phase)

3-5 sets, 2-4 reps

High Intensity (Power Phase)

90%-95% 1RM

Power Phase

Power moves= multi-joint. Plyometric drills separate from RT days. Agility and flexibility progression. The goal is to PEAK right before competition begins

Emphasis (Pre-season phase, Transition 1)

Sport-training, technique work, high intensity training/ low volume, longer periods of rest, injury prevention work, train speed, agility and quickness. Short duration lasting 1-4 weeks of training in this phase

In Season Phase (Competition)

lasts 3-5 months. The emphasis is to increase technique and injury prevention work, decreased volume, preserve strength if not get stronger, more explosive. Maintenance is 80-85% of 1RM/ 2-3 sets of 6-8 reps. Peak is >93% of 1RM/ 1-3 sets of 1-3 reps

Post Season Phase (Transition 2)

Known as regeneration phase (unstructured active rest cycle, short duration 1 to 4 weeks. The emphasis is a non-sport specific activities, low intensity/low volume, rehab injuries, rest physically and mentally. Unloading week afterwards to prepare body for increased physical demands

Periodization

organized approach to training that involves progressive cycling of various aspects of a training program during a specific period of time to bring about optimal gains in physical performance.