EXSI 420 Ch 22 Periodization

Periodization

systemic, sequential and intergative programming of training interventions into mutualy dependent physiological adapations that underpin performance outcomes

General Adaptation Syndrome

Alarm, Resistence, Exhaustion

GAS Alarm

accumilation, fatigue, soreness, stiffness, reduction in energetic stores= reduction in performance

intital phase of training when stimulus is first reconized and perf dec in repsonse to fatigue

GAS Resistence

body adapts to stimulus and returns to normal functioning capacity; approptriate stress= supercompensation

second phase where adaptation occurs, elevated above baselin

Supercompenstion= new level of perf capacity in response

GAS Exhaustion

extended period of excess stress and inability to adpat to stressors = overtraining- stresor too high and perf supressed

Stimulus-fatigue-recovery-adapation theroy

extension of the GAS

greater overall magnitutde of a workload; more fatigue accumulates and longer the delay

Fitness-fatigue paradigm

traiining creates fitness and fatigue = prepardeness

fatigue disipates faster than fitness and allows elevated prepardeness

Macrocycle

entire training year or many months; may be up to 4 years

prepatory, competetive, and transitional

Mesocycle

two or more cycles within macrocycle; several weeks to several months

2-6 weeks (block of 4 most common)

Microcycle

four weeks or serveral days

has serveral workouts (1 week)

Periodization periods

shift from general nonspecific activities of high volume and low intensity—→lower volume and higher intensity

prepartory, first tranistion, competietive, second transition

Matveyev’s model of periodization; Prepartion

High training volume

moderate intensity of training

low technique (training)

Matveyev’s model of periodization; First transition

high to moderate volume training

moderate to high intensity

technique rising high

Matveyev’s model of periodization; Competition phase

Moderate to low training volume

high to higher intensity

high to higher technique

peak during or end of phase w low volume

Matveyev’s model of periodization; Second transition

Low volume steadily increasing

High intenisty and technique lowering

Preparatory period

General preperatory period (GPP) and specific preperatory phase (SPP)

intital period usually the longest (off-season)

establishing a base level of conditioning

Hypertrophy/strenghth endurance phase- low to moderate intenisty (50-75% 1RM) and high volumes (3 to 6 sets 8-20 reps)

-foundation for higher training

Basic strength phase- high intensity (80-95% 1RM) and moderate to high volume (2 to 6 sets of 2-6 reps), more specific to sport

-inc strength in muscles primary to sport

First tranition period

A link between prepatory and competitive

elevation of strength and translation to power

last week reduced vol and intensity for recovery

Strength and power phase- low to very high loads (30-95% of 1RM and low vol (2 to 5 sets for 2 to 5 reps)

-conditioning/ speed drills near comp speed

Competitive period

Inc strength and power for competiton via intensity in insensity w dec in vol

Peaking- very high to low intensity (50% to ≥93%) and very low vol (1 to 3 sets of 1 to 3 reps)

Maintenance-moderate to high intensity(85%-93% of 1RM) moderate vol (2 to 5 sets of 3 to 6 reps)

Second transition period (active rest)

btw comp and next macrocyle

active rest or restoration to rehibiliate injuries

no longer than 4 weeks

Offseason

preporatory period: end of postseason and beginning of preseason

6 weeks

Preseason

First transition period: lead up to first w focus on strenght/power

not building foundational physical capacity

In-Season

end of first transition and competitive

3-4 week mesocycle blocks that unload the athlete in the last microcycle (off-loading)

Post-season

Second-transition period: after final contest

active or relative rest before beginning of next offseason

Linear

gradually progressive mesocycle inc in intesity overtime

Undulating or nonlinear

large flucuations in load and vol assignments for core exercises

load volumue and training modified within miscrocycle

ie 4 sets with 6RM load (strength) on first day ; 3 sets with 10RM (hypertophic focus)