Periodization chapter 21 Periodization G. Gregory Haff, PhD

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 (continued)

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

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.

Central Concepts Related to Periodization General Adaptation Syndrome (GAS) Alarm Resistance Exhaustion One of the foundational concepts from which periodization theories have been developed (continued)

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.

Figure 21.1

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

Figure 21.2

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. (continued)

Central Concepts Related to Periodization (continued) Figure 21.3 (next slide) The fitness–fatigue paradigm

Figure 21.3

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.

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. (continued)

Periodization Periods (continued) Figure 21.4 (next slide) Matveyev’s model of periodization Appropriate for novice athletes

Figure 21.4

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. (continued)

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) (continued)

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. (continued)

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). (continued)

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). (continued)

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.

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 (continued)

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 (continued)

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. (continued)

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 (continued)

Applying Sport Seasons to the Periodization Periods (continued) Figure 21.5 (next slide) Relationship of periodization to seasons and strength training focus

Figure 21.5

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.

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 (continued)

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 (continued)

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 (continued)

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 (continued)

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.