Presentation on theme: "Periodization Dan Wathen, MS; ATC; CSCS,*D; NSCA-CPT,*D; FNSCA Thomas R. Baechle, EdD; CSCS,*D; NSCA-CPT,*D Roger W. Earle, MA; CSCS,*D; NSCA-CPT,*D chapter."— Presentation transcript:
Periodization Dan Wathen, MS; ATC; CSCS,*D; NSCA-CPT,*D; FNSCA Thomas R. Baechle, EdD; CSCS,*D; NSCA-CPT,*D Roger W. Earle, MA; CSCS,*D; NSCA-CPT,*D chapter 19 Periodization
Chapter Objectives Understand the value, role, and application of periodization in strength and conditioning programs. Describe the four periods of the traditional period- ization model. Describe the three phases of the preparatory period. Relate the four sport seasons to the four periods of the traditional periodization model. Apply program design variables to create a periodized training program.
Key Term periodization: Strategy to promote long-term training and performance improvements with preplanned, systematic variations in training specificity, intensity, and volume organized in periods or cycles within an overall program.
General Adaptation Syndrome (GAS) –Alarm –Resistance –Exhaustion
General Adaptation Syndrome Figure 19.1 (next slide) –The slide illustrates the General Adaptation Syndrome (GAS). –Although the actual dimensions of the curve shown vary based on the individual athlete, the figure illustrates the three distinct phases of the bodys response to training stress.
Figure 19.1 Reprinted, by permission, from Selye, 1956.
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 one week long but could last for up to four weeks, depending on the program.
Section Outline Periodization Periods –Preparatory Period Hypertrophy/Endurance Phase Basic Strength Phase Strength/Power Phase –First Transition Period –Competition Period –Second Transition Period (Active Rest)
Periodization Periods 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 perfor- mance.
Matveyevs Model of Periodization Figure 19.2 (next slide) –Matveyevs model of periodization –Appropriate for novice athletes
Figure 19.2 Adapted, by permission, from Stone and OBryant, 1987.
Modification of Matveyevs Model of Periodization Figure 19.3 (next slide) –A modification of Matveyevs model of periodization –Tailored for advanced athletes
Figure 19.3 Adapted, by permission, from Stone and OBryant, 1987.
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 only a limited number of sport- specific skill practices or game strategy sessions. –The major emphasis of this period is establishing a base level of conditioning to increase the athletes tolerance for more intense training.
Periodization Periods Preparatory Period –Hypertrophy/Endurance Phase Very low to moderate intensity (50-75% of the 1-repetition maximum [1RM]) and very high to moderate volume (three to six sets of 10-20 repetitions)
Periodization Periods Preparatory Period –Basic Strength Phase High intensity (80-90% of the 1RM) and moderate volume (three to five sets of four to eight repetitions)
Periodization Periods Preparatory Period –Strength/Power Phase High intensity (75-95% of the 1RM, depending on the exercise) and low volume (three to five sets of two to five repetitions)
Periodization Periods First Transition Period –Between the preparatory and competitive periods to denote the break between high-volume training and high-intensity training
Periodization Periods Competition Period –For peaking, athletes use very high intensity (93% of the 1RM) and very low volume (one to three sets of one to three repetitions). –For maintenance, athletes use moderate intensity (~80-85% of the 1RM) and moderate volume (about two to three sets of about six to eight repetitions).
Periodization Periods Second Transition Period (Active Rest) –Between the competitive season and the next macrocycles preparatory period is the second transition period. –The second transition (active rest) period consists of recreational activity that may not involve resis- tance training.
Section Outline Undulating (Nonlinear) Versus Linear Periodization Models
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.
Section Outline Example of a Macrocycle –Preseason Mesocycle –In-Season Mesocycle (Competition Period) –Postseason Mesocycle (Active Rest Period) –Off-Season Mesocycle –Reviewing the Macrocycle Example
Example of a Macrocycle Based on the preseason resistance training program for scenario A from chapter 15, which focuses on a female college basket- ball center Shows a continuation of the training program through the in-season, postseason, and the following years off-season
Example of a Macrocycle Preseason Mesocycle –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
Example of a Macrocycle In-Season Mesocycle (Competition Period) –Goal to maintain and possibly improve strength, power, flexibility, and anaerobic conditioning –Resistance training limited to 30 minutes one to three times per week, alternated with plyometric training –Majority of the athletes time spent on skill and strategy development
Example of a Macrocycle Postseason Mesocycle (Active Rest Period) –No formal or structured workouts –Recreational activities at low intensity and volume Off-Season Mesocycle –Testing at the beginning and end of the off-season –Resistance training higher priority (example progresses to a four days per week split program) –Aerobic endurance training and flexibility
Example of a Macrocycle Reviewing the Macrocycle 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.