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Presentation on theme: "Periodization."— Presentation transcript:

1 Periodization

2 Defined Variations in training specificity, intensity, and volume organized in planned periods or cycles within an overall program Proposed in 1960’s by Leo Matveyev May include various forms of exercise General Conditioning Sport-Specific Activities Resistance Training

3 General Adaptation Syndrome (GAS)
Canadian biologist Hans Selye 3 Phases Alarm Phase Body experiences a new or more intense stress May last several days or several weeks Usually results in excessive soreness & drop in performance Resistance Phase Body adapts to the stimulus and returns to “normal” Neurological and muscular adaptations occur Lead to increased performance Sometimes referred to as “supercompensation”

4 General Adaptation Syndrome
Exhaustion Phase Occurs if stress persists for extended periods Alarm phase markers may be indicated (fatigue, soreness) Athlete loses the ability to adapt to stressors Onset may be caused by non-training related stress Performance Resistance Phase Exhaustion Phase Alarm Phase Time

5 Cycles Macrocycle Mesocycles Microcycles
Usually one training year, but can span up to 4 Mesocycles 2 or more of these within a Macrocycle May last several weeks to several months Microcycles Typically 1 week, but can last up to 4

6 Planning the Periods Major Mesocycles of Training (Matveyev)
Preparatory First Transition (added later) Competition Second Transition (Active Rest) Volume NOVICE ATHLETE MACROCYCLE Intensity Technique Preparatory Phase First Transition Competition Second Transition

7 Mesocycles Defined - Preparatory
Preparatory Period Usually the longest period Occurs during “down time” (no competitions) Very few skill practices Emphasize basic conditioning Consists of three mini-phases Examples?

8 Preparatory Period Breakdown
Hypertrophy/Endurance Phase Early stages of preparatory period 1 to 6 weeks High Volume/Low Intensity 3-6 sets of % 1RM Basic Strength Phase Middle stage of prep. Period Few weeks Moderate Volume/High Intensity 2-5 sets of % 1RM Strength/Power Phase Final Prep. Stage Low Volume/High Intensity 3-5 sets of % 1RM

9 Mesoscycles Defined – 1st Transition
Included to denote the break between high-volume training and high-intensity training The point where intensity/volume crossover Important to minimize distractions Maximize athlete focus

10 Mesocycles Defined - Competition
The goal is to peak strength and power Increase intensity/Decrease volume In-Season Training Peak only lasts a few weeks Maintain strength for the season with moderate volume/intensity Practice in skill technique increases rapidly Time spent conditioning decreases 1-3 sets of 1-3 ≥93% 1RM Examples?

11 Mesocycles Defined – 2nd Transition
Between competitive season and next macrocycle Active rest or restoration 1 to 4 weeks Recreational activity that may not involve resistance training

12 Designing Macrocycles
When are the planned periods? Off-season (Preparatory) Preseason (First Transition) In-Season (Competition) Considerations for long seasons Maintenance vs. Undulating Microcycles Post-Season (Second Transition)

13 Discussion How would different sports necessitate adjustments in periodization? Examples? What about sports with multiple games in a given week? Examples How do you monitor progress and evaluate periodization effectiveness from one season to the next?

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