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Periodization. What is periodization? Periodization is planned long-term variation of the volume and intensity of training to prevent overtraining and.

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Presentation on theme: "Periodization. What is periodization? Periodization is planned long-term variation of the volume and intensity of training to prevent overtraining and."— Presentation transcript:

1 Periodization

2 What is periodization? Periodization is planned long-term variation of the volume and intensity of training to prevent overtraining and promote optimal performance at the desired time.Periodization is planned long-term variation of the volume and intensity of training to prevent overtraining and promote optimal performance at the desired time.

3 Defining Volume and Intensity Volume- amount of work performed per exercise, per day, per month (sets x reps)Volume- amount of work performed per exercise, per day, per month (sets x reps) Intensity- the power output of the exercise (power = work/time)Intensity- the power output of the exercise (power = work/time)

4 Estimating Volume and Intensity Training intensity- Average mass lifted per exercise, per week, per monthTraining intensity- Average mass lifted per exercise, per week, per month Exercise intensity- Monitored by calculating the relative intensity (% of 1RM)Exercise intensity- Monitored by calculating the relative intensity (% of 1RM) Training volume- estimated by volume loadTraining volume- estimated by volume load Exercise volume- estimated by average weight liftedExercise volume- estimated by average weight lifted

5 Selyes General Adaptation Syndrome Alarm phaseAlarm phase Resistance phase (supercompensation)Resistance phase (supercompensation) Exhaustion phaseExhaustion phase

6 The General Adaptation Syndrome (GAS)

7 Periodization Cycles Macrocycle -long period of time, one yearMacrocycle -long period of time, one year Mesocycle - medium length of time, several weeks to several monthsMesocycle - medium length of time, several weeks to several months Microcycle- short length of time, one or more weeksMicrocycle- short length of time, one or more weeks

8 KEY POINT Periodization involves shifting training priorities from non-sport- specific activities of high volume and low intensity to sport-specific activities of low volume and high intensity over a period of many weeks to prevent overtraining and optimize performance.

9 Matveyevs Model of Periodization: Appropriate for Novice Athletes

10 Modifications of Matveyevs Model of Periodization; for Advanced Athletes

11 Periodization Periods Preparatory-Preparatory- Transition-Transition- Competition-Competition- –Maintenance- –Peaking Active rest-Active rest-

12 Preparatory Phase Hypertrophy/endurance phase- low to moderate intensity (60-75% 1RM) and high to moderate volume (3-6 sets, reps)Hypertrophy/endurance phase- low to moderate intensity (60-75% 1RM) and high to moderate volume (3-6 sets, reps) Strength phase- high intensity (80-90% 1RM) and moderate volume (3-5 sets, 4-8 reps)Strength phase- high intensity (80-90% 1RM) and moderate volume (3-5 sets, 4-8 reps) Power phase- high intensity (30-40% and % 1RM) and low volume (3-5 sets, 2-5 reps)Power phase- high intensity (30-40% and % 1RM) and low volume (3-5 sets, 2-5 reps)

13 Phase 1 = Hypertrophy/Endurance PhasePhase 1 = Hypertrophy/Endurance Phase –Highest volume (3-5 sets, 8-12 reps) –Lowest intensity (60% to 75% of 1RM) –Lasts up to 6 weeks (Based on program goals & level of athletes conditioning) –Establish neural & muscular base (adaptations) –Low intensity aerobic activity –Agility progression –Flexibility progression Hypertrophy Phase (1)

14 Phase 2 = Strength PhasePhase 2 = Strength Phase –Moderate volume (3-5 sets, 5-8 reps) –Intensity (80% to 88% 1RM) –Moderate intensity aerobic activity –Moderate intensity plyometric training (Levels 1-5) –More complex lifts first –Multiple joint movements before single joint –Agility & flexibility progression –Towing/Downhill activities (Speed development) –Recovery times between sets based on energy systems ratios Strength Phase (2)

15 Phase 3 = Power PhasePhase 3 = Power Phase –Low volume (3-5 sets, 2-4 reps) –High intensity (30-40% and 80% to 95% 1RM) –Full recovery between sets (energy systems ratios) –High intensity aerobic activities & plyometrics –Power moves – multi-joint –Plyometric drills separate from RT days –Agility & flexibility progression The goal is to PEAK right before competition beginsThe goal is to PEAK right before competition begins Power Phase (3)

16 4 X 4 Matrix FREQUENCYINTENSITYVOLUMEREST POWER 1-2 week 30-40% 85-95% 1-4 reps 1-2 sets 4-6min STRENGTH 3-4 week75-85% 4-8 reps 3-4 sets 2-3min HYPERTROPHY 4-6 week60-75% 8-12 reps 4-6 sets 30-90s ENDURANCE 5-7 week<60% reps 5-7 sets <30s

17 Transition Phase Modification to Matveyevs original periodization model, break between high volume training and high intensity trainingModification to Matveyevs original periodization model, break between high volume training and high intensity training

18 Competition Period Ideally 2-3 weeks maxIdeally 2-3 weeks max In sports with long season, may last monthsIn sports with long season, may last months Peaking- very high intensity (>93% 1RM) and very low volume (1-3 sets, 1-3 reps)Peaking- very high intensity (>93% 1RM) and very low volume (1-3 sets, 1-3 reps) Maintenance- moderate intensity (80-85% 1RM) and moderate volume (2-3 sets, 6-8 reps)Maintenance- moderate intensity (80-85% 1RM) and moderate volume (2-3 sets, 6-8 reps)

19 Active Rest (second transition) RestorationRestoration Remain physically activeRemain physically active Lasts 1-4 weeksLasts 1-4 weeks Mental and physical break from sportMental and physical break from sport

20 Macrocycle for Team Sport

21 KEY POINT: Periodization Models The traditional model is commonly referred to as linear due to the gradually progressive microcycle increases in intensity over time. The undulating or nonlinear model involves large daily (i.e., within the week or microcycle) fluctuations in the load and volume assignments for core exercises.

22

23 Tonight & Next Class Periodize a 12 week programPeriodize a 12 week program Use your group sportUse your group sport Full written paper including:Full written paper including: –Intro and rationale –Detailed 12 week model –References for choices PowerPoint presentationsPowerPoint presentations minutes10-15 minutes


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