Chapter 17 Training Periodization and Tapering

Introduction Periodization Process of manipulating acute training program variables to: Bring athlete to maximal performance at right time of year Reduce risk of overtraining Variables to manipulate: intensity & volume Divides training into smaller units corresponding with specific goals Long-used method of organizing training

Introduction (cont’d) History of Periodization Ancient Olympic Games training & Philostratus Eastern Europe sports science literature during 1920s & 1930s Dyson: published text in England circa 1946 Matveyev: published model of periodized training program in Russia in 1965

Introduction (cont’d) Matveyev’s Model of Periodized Training Preparatory phase General preparation Specific preparation Competitive phase Precompetition Main competition Transition phase

Annual Training Plan Proposed by Matveyev Annual training plan proposed by Matveyev. (Reprinted with permission from Bompa TO, Haff GG. Periodization: Theory and Methodology of Training. 5th ed. Champaign (IL): Human Kinetics; 2009. pp. 125–256.)

Matveyev’s Model of Periodization Matveyev’s model of periodization. The purple line indicates volume and the blue line indicates intensity. (Reprinted with permission from Bompa TO, Haff GG. Periodization: Theory and Methodology of Training. 5th ed. Champaign (IL): Human Kinetics; 2009. pp. 125–256.)

Introduction (cont’d) Periodization Cycles Macrocycle Extended training period (1 year) Divided into different mesocycles Mesocycle Several weeks to months of training Divided into different microcycles Microcycle 5-10 days to 4 weeks

The Importance of Periodized Training Benefits Enables athlete to have planned variation in program design to optimize the training stimulus Helps manage fatigue Prepares athlete for competition Critical for subsequent adaptations to take place Allows athlete to reach peak condition at right time Minimizes risk of overtraining

The Importance of Periodized Training (cont’d) General Adaptation Syndrome Discussed by Dr. Hans Selye Stress has application to training Response phases Alarm phase Resistance phase Exhaustion phase

Selye’s General Adaptation Syndrome Selye’s general adaptation syndrome. (Reprinted with permission from Selye H. The Stress of Life. New York, NY: McGraw-Hill; 1956.)

The Importance of Periodized Training (cont’d) Tapering and Performance Taper period: period where there is a reduction in workload prior to a major competition to maximize performance Used when an athlete is peaking for a single competition Intensity stays the same Volume is reduced 50-90% Vo2max is improved Strength & power are improved Challenge: selecting appropriate taper type & length Optimal taper: 8-14 days for endurance performance

Tapering and Performance Tapering and performance. (Reprinted with permission from Bosquet L, Leger L, Legros P. Methods to determine aerobic endurance. Sports Med. 2002;32:675–700.)

Common Types of Tapers Used by Athletes Common types of tapers used by athletes. (Reprinted with permission from Mujika I, Padilla S. Scientific bases for precompetition tapering strategies. Med Sci Sports Exerc. 2003;35:1182–1187.)

Basic Models of Periodization Classical Model Undulating Model Reverse Linear Model

Basic Models of Periodization (cont’d) Classical Model of Periodization Developed by Matveyev High training volume initially Reduction in volume with each phase in succession Designed to maximize strength & power Phases Hypertrophy phase Strength phase Strength/power phase Peaking phase

Basic Models of Periodization (cont’d) Nonlinear (Undulating) Model of Periodization Enables variation in intensity & volume within each 7-10 day cycle by rotating different protocols Attempts to train various components of neuromuscular system Only one characteristic is trained in each workout Variation: weekly undulated periodized model

Basic Models of Periodization (cont’d) Reverse Linear Periodization Model Targets cardiovascular & muscular endurance improvements Opposite of classical model Intensity decreases & volume increase with each successive phase Primary goal is peak muscle endurance or size at end of cycle Commonly used by endurance athletes & bodybuilders

Periodized Training Studies All types of periodized training are effective for increasing performance Classic & undulating models both appear equally effective for maximizing strength & power performance Reverse linear model is superior for endurance enhancement for maximal improvement

Periodization for an Athlete With Multiple Major Competitions Some sports require two major competitive seasons (track & field) Two major training cycles Monocycle is divided into two macrocycles, similar in structure Each macrocycle is characterized by classic periodization marked by an increase in intensity & decrease in volume

Periodization for a Strength/Power Athlete in a Team Sport Entails integration of resistance, plyometric, sprint, & agility training Follows classic periodization design

Periodization for a Football Player Periodization for a football player. (Reprinted with permission from Hoffman JR, Ratamess NA. A Practical Guide to Developing Resistance Training Programs. 2nd ed. Monterey (CA): Coaches Choice Books; 2008.)

Periodization of Sprint, Agility, and Plyometric Training Follows pattern common to peaking for strength & power Logistical progression occurs from: Base training to Speed-specific training to Sport-specific speed & agility training

Periodization of Aerobic Endurance Training Follows variations of a reverse linear periodization model Volume is moderate initially & intensity is moderate to high

Periodization of Aerobic and Anaerobic Training Components For sports that require: Muscular strength Power Speed Agility Sufficient levels of muscle endurance Sufficient aerobic conditioning General preparatory phase follows classic model for RT & a few days per week for AT