Periodization

PERIODIZATION

Introduction

  • Why periodize training?

    • To avoid plateaus and overtraining.

    • To maximize adaptations and performance.

  • What is periodization?

    • It is the systematic planning and manipulation of training variables to optimize performance and recovery over time.

Concepts of Periodization

  • Training Variables:

    • Volume: The total amount of work done (measured in sets and repetitions).

    • Intensity: The quality of work or the degree of effort required (often measured as a percentage of one-repetition maximum).

    • Frequency: The number of training sessions conducted in a given timeframe.

    • Time: The duration of each training session.

  • General Adaptation Syndrome (GAS):

    • A model describing how the body responds to stress:

    • Alarm Phase: Immediate response to stress.

    • Resistance Phase: Body adapts to the stress.

    • Exhaustion Phase: If stress persists, body can no longer adapt, leading to overtraining.

  • Supercompensation:

    • The theory that following a training stimulus, the body will temporarily decrease in performance (fatigue) before eventually increasing performance above baseline levels after recovery.

  • Overtraining:

    • A condition where training volume and intensity exceed the body's ability to recover, resulting in decreased performance and potential health issues.

Types of Periodization

Linear Periodization

  • Description: Gradual increases in intensity over time with a decrease in volume.

    • Example: Peaking for Important Events

    • Structured in phases:

      • Preparatory Period: Focus on building a base.

      • Transition Period: Active rest to prepare for upcoming competition stages.

      • Competition Period: Peak performance phase.

      • Transition Period: Active rest following competition.

Non-Linear Periodization

  • Description: Training variables are varied within a shorter cycle, allowing for different intensities and modalities within the same week.

    • Example: Frequent Variation

    • Weekly focus could alternate between strength, aerobic capacity, and specific skill training.

Block Periodization

  • Conditioning Blocks:

    • Block 1: Focus on Hypertrophy.

    • Block 2: Focus on Strength.

    • Block 3: Potential peak or taper.

Periodization Cycles

  • Macrocycle: The largest division of training, covering a whole training year.

  • Mesocycle: Subdivisions within the macrocycle; can last several weeks to months, targeting specific goals.

  • Microcycle: Small, focused cycles within a mesocycle; can last from 1 week to 4 weeks.

Phases of Training

  • General Preparation (Off-Season): Focus on fundamental strength and endurance; building a foundation.

  • Specific Preparation (Off-Season): Transition to sport-specific training; includes skill and tactical prep.

  • Pre-Competition (Pre-Season): Sharpening skills and strategies.

  • Competition (In-Season): Peak performance and strategy deployment during competitions.

  • Transition and Recovery (Post-Season): Active rest and recovery to prepare for the next cycle.

Sample Macrocycle

  • General Preparation Phase (Off-Season):

    • Mesocycle: Emphasis on aerobic base and recovery through long-duration efforts.

  • Specific Preparation Phase (Off-Season):

    • Mesocycle: Emphasis on high-intensity efforts such as lactate tolerance training.

  • Pre-Season Phase:

    • Mesocycle: Short bursts and sprint intervals focusing on explosive efforts.

  • In-Season Phase:

    • Mesocycle: Maintenance of fitness via high intensity but low volume, incorporating active rest.

Yearly Training Plan (YTP)

  • Plan Structure: Organized by months and days, detailing key competition dates and training priorities.

  • Considerations:

    • Championship tournaments,

    • Important competitions,

    • Regular competitions,

    • Preparatory competitions,

    • Training camps.

Integrating Conditioning with Other Training

  • Placement of Major Competitions: Ensure training is aligned with key competition dates.

  • Concurrent Training: Incorporate various training modalities—strength, endurance, flexibility—all together.

  • Fatigue Management: Recognition of cumulative fatigue effects on performance.

  • Sport-Specific Demands: Adapt training to meet specific demands of the sport.

Additional Microcycles

  • Active Rest: Scheduled rest periods to facilitate recovery.

  • Tapering/Unloading: Gradual reduction of training volume and intensity prior to competitions to optimize performance.

Monitoring & Adjusting

  • Performance Metrics: Continuous evaluation of adaptation, performance, and fatigue levels.

  • Readiness and Recovery: Assessing whether athletes are physically and mentally ready to train.

  • Making Adjustments: Flexibility in training plans based on feedback and observed performance metrics.

Summary

  1. Periodization enhances long-term conditioning outcomes by promoting systematic progression in training.

  2. It matches training loads with energy systems that align with sport demands and seasonal requirements.

  3. Continuous monitoring and adaptation are essential for sustainable improvement and performance gains.

AMRAP Workout

  • Structure: 25-minute time cap. The workout consists of:

    • Run 400 m, followed by:

    • AMRAP DB Thrusters: Complete as many repetitions as possible until the next run.

    • Run 400 m, followed by:

    • AMRAP TRX Rows: Complete as many repetitions as possible before the next run.

    • Run 400 m, followed by:

    • AMRAP Squat Jumps: Complete as many repetitions as possible.

    • This sequence repeats until the time cap is reached.