1. Periodization
chapter 21
Periodization
G. Gregory Haff, PhD

2. Chapter Objectives
Understand the central concepts that underpin the periodization of training
Appreciate the value, role, and application of periodization in strength and conditioning programs
Describe the four periods of the traditional periodization model
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3. Chapter Objectives (continued)
Describe the three phases of the preparatory period of the traditional periodization model
Relate the four sport seasons to the four periods of the traditional periodization model
Apply the program design variables to create a periodized strength training program

4. Key Term
periodization: A theoretical and practical construct that allows for the systematic, sequential, and integrative programming of training interventions into mutually dependent periods of time in order to induce specific physiological adaptations that underpin performance outcomes.

5. Central Concepts Related to Periodization
General Adaptation Syndrome (GAS)
Alarm
Resistance
Exhaustion
One of the foundational concepts from which periodization theories have been developed
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6. Central Concepts Related to Periodization (continued)
Figure 21.1 (next slide)
The slide illustrates the General Adaptation Syndrome (GAS).
Although the actual dimensions of the curve vary based on the individual athlete, the figure represents the basic application of the GAS to training responses.

7. Figure 21.1

8. Central Concepts Related to Periodization
Stimulus-fatigue-recovery-adaptation theory
An extension of the GAS suggesting that training stimuli produce a general response.
The greater the overall magnitude of a workload, the more fatigue accumulates and the longer the delay before complete recovery so that adaptation can occur.
Figure 21.2 (next slide)
The stimulus-fatigue-recovery-adaptation theory

9. Figure 21.2

10. Central Concepts Related to Periodization
Fitness–fatigue paradigm
Every training bout creates both fitness and fatigue, which summate to create preparedness.
High training loads result in both elevated fatigue and fitness levels.
Low training loads result in minimal fitness or fatigue.
Fatigue dissipates faster than fitness and therefore allows for elevated preparedness with use of appropriate training strategies.
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11. Central Concepts Related to Periodization (continued)
Figure 21.3 (next slide)
The fitness–fatigue paradigm

12. Figure 21.3

13. Key Terms
macrocycle: Typically an entire training year but may also be a period of many months up to four years (for Olympic athletes).
mesocycles: Two or more cycles within the macrocycle, each lasting several weeks to several months.
microcycles: Typically four weeks, but could be as short as several days depending on the program.

14. Periodization Periods
Periodized training plans systematically shift training foci from general nonspecific activities of high volume and low intensity toward activities of lower volume and higher intensities over a period of many weeks or months to help reduce the potential for overtraining while optimizing performance capacities.
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15. Periodization Periods (continued)
Figure 21.4 (next slide)
Matveyev’s model of periodization
Appropriate for novice athletes

16. Figure 21.4

17. Periodization Periods
Preparatory period
The initial period is usually the longest and occurs during the time of the year when there are no competitions and technical, tactical, or sport-specific work is limited (the off-season).
The major emphasis of this period is establishing a base level of conditioning to increase the athlete’s tolerance for more intense training.
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18. Periodization Periods (continued)
Preparatory period
Hypertrophy/strength endurance phase
Low to moderate intensity (50-75% of the 1-repetition maximum [1RM]) and high volumes (3 to 6 sets of 8-20 repetitions)
Basic strength phase
High intensity (80-95% of the 1RM) and moderate to high volume (2 to 6 sets of 2 to 6 repetitions)
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19. Periodization Periods (continued)
First transition period
A linkage between the preparatory and competitive periods.
Classically the resistance training in this period focuses on the elevation of strength and its translation to power development.
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20. Periodization Periods (continued)
First transition period
Strength/power phase
Low to very high loads (30-95% of 1RM, depending on the exercise) and low volumes (2 to 5 sets for 2 to 5 repetitions).
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21. Periodization Periods (continued)
Competitive period
For peaking, athletes use very high to low intensity (50% to ≥93% of the 1RM) and very low volume (1 to 3 sets of 1 to 3 repetitions).
For maintenance, athletes use moderate to high intensity (85-93% of the 1RM) with moderate volumes (about 2 to 5 sets of 3 to 6 repetitions).
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22. Periodization Periods (continued)
Second transition period (active rest)
Between the competitive season and the next macrocycle’s preparatory period is the second transition period.
The second transition (active rest, or restoration) provides a period of time in which athletes can rehabilitate injuries and refresh both physically and mentally before beginning a new annual training plan or macrocycle.

23. Applying Sport Seasons to the Periodization Periods
Off-season
Preparatory period: Between the end of the postseason and the beginning of the preseason, about 6 weeks (although this varies greatly) before the first major competition
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24. Applying Sport Seasons to the Periodization Periods (continued)
Preseason
First transition period: leads up to the first contest, with a focus on the strength/power phase of resistance training
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25. Applying Sport Seasons to the Periodization Periods (continued)
In-Season
Contains all the contests scheduled for that year, including any tournament games. Most sports have a long season that requires multiple mesocycles arranged around key contests.
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26. Applying Sport Seasons to the Periodization Periods (continued)
Postseason
Second transition period: after the final contest
Active or relative rest for the athlete before beginning the next year’s off-season or preparatory period
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27. Applying Sport Seasons to the Periodization Periods (continued)
Figure 21.5 (next slide)
Relationship of periodization to seasons and strength training focus

28. Figure 21.5

29. Key Terms
linear: Traditional resistance training period-ization model with gradually progressive mesocycle increases in intensity over time.
undulating or nonlinear: A periodization model alternative that involves large fluctua-tions in the load and volume assignments for core exercises.

30. Example of an Annual Training Plan
Scenario
Beginning of preseason
Female college basketball center
Has been resistance training since high school
Skilled in machine and free weight exercises
Shows a continuation of the training program through the in-season, postseason, and the following year’s off-season
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31. Example of an Annual Training Plan (continued)
Preseason
Increased intensity of sport-specific training
Resistance training three times per week, focused mainly on strength and power outcomes
Plyometrics and anaerobic training high priority
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32. Example of an Annual Training Plan (continued)
In-season
Goal to maintain and possibly improve strength, power, flexibility, and anaerobic conditioning
Resistance training limited to 30 minutes 1 to 3 times per week, alternated with plyometric training
Majority of the athlete’s time spent on skill and strategy development
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33. Example of an Annual Training Plan (continued)
Postseason (active rest period)
No formal or structured workouts
Recreational activities at low intensity and volume
Off-season
Testing at the beginning and end of the off-season
Resistance training higher priority (example progresses to a 4-days-per-week split program)
Aerobic endurance training and flexibility
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34. Example of an Annual Training Plan (continued)
Reviewing the annual training plan example
For a model like this one to function optimally, the sport coach and the strength and conditioning professional must plan the program together and share goals and strategies.
Athletes and events will vary from the example presented.