Definition: A logical, integrative, systematic, and sequential manipulation of various training factors to optimize performance outcomes at predetermined time points.
Key training factors include:
Volume
Intensity
Training Density
Training Frequency
Training Focus
Exercise Selection
Interdependence of Training Phases:
Each phase affects subsequent training periods due to residual effects.
Training variation must not be random; it should follow a logical and systematic approach.
Goals of a Periodized Training Plan
Achieve peak performance at specific times or maintain capacity according to specific season demands.
Use specialized methods to target physiological and performance outcomes.
Manage stressors to mitigate overtraining potential.
Promote the athlete's long-term physical development.
General Principles of Periodization
Peak performance can only be sustained for short durations (8-14 days).
Intensity vs. Performance Duration:
Higher training intensity leads to rapid performance elevation but shorter maintenance; logical modulation can extend peak performance duration and magnitude.
Theories of Periodization:
General Adaptive Syndrome
Stimulus-Fatigue-Recovery-Adaptation Theory
Fitness-Fatigue Theory
Periodization Models
Linear Periodization
Systematically increase training intensity over time while decreasing volume.
Block Periodization
Involves specific blocks targeting distinct qualities, including hypertrophy, strength, and power.
Conjugate Approach
Targets multiple attributes simultaneously, allowing for continual variation and adaptation.
Training Phases
Off-Season Training
Early Off-Season:
Block 1: Hypertrophy
Block 2: Strength
Block 3: Strength/Power/Speed/Agility
Introduce anaerobic conditioning and sport-specific skills in the second half.
Periodization Tables
Load and Repetition Assignments by Training Goal
Training Goal
Goal Repetitions
Sets
Strength
< 6
2-6
Power (Single)
≥ 85%
≤ 6
Power (Multiple)
3-5
3-5
Hypertrophy
6-12
3-6
Muscular Endurance
≥ 12
2-3
Rest Period Length Assignments by Training Goal
Training Goal*
Rest Period Length
Strength
2-5 min
Power (Single)
2-5 min
Hypertrophy
30s to 1.5 min
Muscular Endurance
< 30s
Training Schedules
Preparatory Phase
General Preparatory Phase (GPP)
Duration: 3-6 months
Emphasis on developing a general physical training base with high volumes and low intensities.
Specific Preparatory Phase (SPP)
Focuses on sport-specific movements and skills.
Specific Blocks
Block #1: Hypertrophy Goals (4-8 weeks)
Combine resistance training with high-intensity running for body fat loss.
Block #2: Max Strength Gains
Introduction of plyometrics.
Block #3: Power Development
Focus on Olympic and ballistic exercises.
Block #4: Peaking with high intensity but reduced volume.
Competition Phases
Pre-Season
Duration: about 6 weeks; focus on conditioning drills.
Competitive Phase
Maintain or improve gains from the preparatory phase; minor focus on general preparation.
Program design includes:
Focus on skill development.
Decrease in volume, increase in intensity.
Use competitions for testing.
Monitoring and Adjustments
Importance of monitoring fatigue levels and performance metrics.
Employ a variety of recovery and maintenance strategies throughout the competition period.
Hierarchical Structure of Training Periods
Multiyear Training Plan: 2-4 years for long-term development.
Annual Training Plan: Focus on yearly goals with seasonal adjustments.
Macrocycle: Several months to a year, usually integrating preparatory, competitive, and transitional phases.
Mesocycle: Generally lasts 4-6 weeks.
Microcycle: Lasts from several days to 2 weeks, often referred to as training blocks.
Recovery Microcycle and Maintenance
Recovery is crucial to prevent overtraining and ensure optimal performance.
Strategies should incorporate lower loads and focus on maintaining fitness levels.