Chasing Mercury: Getting Faster with Periodization 2012 Northern California All-Sports Clinic © Jason Karp, Ph.D. RunCoachJason.com Founder/Coach, REVO2LT.

Chasing Mercury:Getting Faster with

Periodization

2012 Northern California All-Sports Clinic

© Jason Karp,© Jason Karp, Ph.D.Ph.D.RunCoachJason.com

Founder/Coach, REVO2LT Running TeamTM

Freelance writer & author2011 IDEA Personal Trainer of the Year

Periodization • Method of maximizing fitness & performance by

structuring training programs into periods or phases and systematically & progressively manipulating training variables over time.

• Allows sufficient recovery & adaptation prior to increases in training load.

• Following a training stress, body adapts & physiologically overcompensates so that when the same stress is reintroduced, it does not cause same degree of physiological disruption. Body adapts to handle the stress & do more work.

• Aim of periodization is to provide training stimuli in such a fashion that higher & higher levels of adaptation are achieved.

Improvements in fitness (strength, endurance, speed, power, etc.) occur during the recovery period between workouts, not during the workout itself.

Time

Level

Fitness

Fatigue

Research FindingsPeriodized (P) vs. Non-Periodized (NP) Programs: • P results in significantly greater increases in muscular

strength (1 RM) compared to NP

• P results in significantly greater decrease in % body fat compared to NP

(Kraemer et al., 2000; O’Bryant et al., 1988; Stone et al., 1981; Stowers et al., 1983; Willoughby, 1993)

Linear (LP) vs. Reverse Linear (RLP) vs. Non-Linear Undulating (UP) Periodized Programs:• LP increased strength significantly more than did RLP

(Prestes et al., 2009)

• UP more effective at increasing muscular strength than LP (Rhea et al., 2002)

• No significant differences in strength, % body fat, & chest or thigh circumferences between LP, daily, & weekly UP (Buford et al., 2007)

• RLP more effective at increasing muscular endurance than LP & UP (Rhea et al., 2003)

Points to Consider…

• Studies have only compared training interventions with no variation to those with degrees of variation.

• Demonstrating that training programs with variation over short time period have more benefit than those with no variation does not necessarily support periodization; it only supports the benefit of variation, but offers no insight into how that variation is best scheduled and organized.

• There is a large inter-individual response to training, both in magnitude of response & time frame for developing and retaining training effects; thus, there cannot be one periodization model.

Cycles of Training

Macrocycles (3-4 months) • describe the overall

phase/season of training

Mesocycles (3-6 weeks) • include 1 or 2

purposes/training emphases

Microcycles (1 week)

• include individual workouts to match training purpose(s)

Time

Mesocycle Recovery Microcycles

TrainingLoad

Time

MesocycleOverload Microcycles

TrainingLoad

Microcycles

High

Medium

Low

Rest M T W Th F S S

Microcycle with two peaks

Training Load

Training Load

M T W Th F S S

Microcycle with one peak

High

Medium

Low

Rest

High

Medium

Low

Rest

M T W Th F S S

Microcycle with two peaks

Training Load

High

Medium

Low

M T W Th F S S Microcycle with two peaks

Training Load

Training Load

High

Medium

Low

Rest

M T W Th F S S

Microcycle with three peaks

Aerobic Base (Endurance) Phase

• Focus is on volume

• Primary Purpose

• Aerobic Capacity (Endurance)

mileage & long runs

• Secondary Purpose(s)

• Lactate Threshold

• Fartleks

Early Competitive Phase

• Primary Purpose

• Lactate Threshold

• Secondary Purpose(s)

• Aerobic Capacity (Endurance)

mileage & long runs

• Aerobic Power (VO2max)

long intervals @ vVO2max

Mid-Competitive Phase

• Primary Purpose



• Secondary Purpose

• Anaerobic Capacity (Glycolysis)

short intervals @ mile race pace

Late-Competitive Phase

• Focus is on intensity• Primary Purpose

• Anaerobic Capacity (Glycolysis)short intervals @ mile race pace

• Secondary Purpose



Type of Training

Example of Workout

HR(%

max)

Pace Time of Year

Purposes

Aerobic Capacity (Endurance)

Easy running: 30-90 min

70-75% 1.5 to 2 min/mile slower than 5K race pace

Base phase/ preseason & during entire training year as recovery days between harder workouts

• Increase mitochondrial & capillary density

• Increase aerobic enzyme activity

• Increase blood volume

• Improve running economy

Lactate Threshold

•20-minute tempo run @ LT pace

•4 x 1 mile @ LT pace w/1 min rest

80-90% 20-25 sec/mile slower than 5K pace or 10-15 sec/ mile slower than 10K pace

Late base phase/early competitive phase

• Improve lactate threshold

•Elevate intensity of running at which person begins to fatigue

Aerobic Power (VO2max)

Long intervals (3-5 min) w/1:<1 work:rest ratio

95-100%

~ 2-mile race pace

Early to mid-competitive phase

• Improve VO2max• Increase stroke volume & cardiac output

Anaerobic Glycolysis

Short intervals (45-90 sec) w/1:2 work:rest ratio

N/A Mile race pace or slightly faster

Mid- to late- competitive phase

• Improve anaerobic endurance

• Improve muscles’ ability to tolerate and buffer muscle acidosis

ATP-CP (Phosphagen) System

Very short intervals (5-15 sec) w/2-5 min rest

N/A Close to top speed

Mid- to late- competitive phase

• Increase muscle power production

• Recruit fast-twitch motor units

Mesocycle #2: Primary — Aerobic Capacity Secondary — Lactate Threshold Tertiary — Neuromuscular

AdaptationWeek 5: 45 miles Week 6: 45 milesWeek 7: 50 milesWeek 8: 33 miles Mon Tues Wed Thurs Fri Sat Sun5 miles + 4x150m strides

7 milesLT Intervals

- 2 mi warm-up- 3x1 mile @ LT pace w/1:00 rest- 2 mi cool-down

6 miles 8 miles + 4x150m strides

Rest 12 miles

5 miles + 4x150m strides

7 milesLT Run

- 2 mi warm-up- 3 miles @ LT

pace- 2 mi cool-down


Rest 12 miles


8 milesLT Intervals



Rest 13 miles


5 milesLT Intervals



Rest 8 miles

Mesocycle #3: Primary — Aerobic Capacity/Lactate Threshold Secondary — Neuromuscular Adaptation

Week 9: 50 miles Week 10: 50 milesWeek 11: 55 milesWeek 12: 36 miles Mon Tues Wed Thurs Fri Sat Sun6 miles + 5x150m strides

LT Intervals- 2 mi warm-up- 4x1 mile @ LT pace w/1:00 rest- 2 mi cool-down


LT Run- 2 mi warm-up- 3 miles @ LT pace- 2 mi cool-down

Rest 13 miles





Rest 13 miles





Rest 14 miles


7 milesLT Intervals



4 miles Rest 9 miles

Mesocycle #4: Primary — Aerobic Capacity/Lactate Threshold Secondary — Aerobic Power (VO2max) Tertiary —

Neuromuscular AdaptationWeek 13: 55 milesWeek 14: 55 milesWeek 15: 55 milesWeek 16: 36 miles Mon Tues Wed Thurs Fri Sat Sunam: 4

miles

pm: 7 miles + 6x150m strides

VO2max Intervals

- 2 mi warm-up- 4x1,000m @ vVO2max w/1:≤1 work:rest ratio- 2 mi cool-down

9 miles 6.5 miles + 6x150m strides


Rest 14 miles

am: 4 miles





Rest 14 miles

am: 4 miles


VO2max Intervals




Rest 14 miles


5 milesLT Intervals




Mesocycle #5: Primary — Aerobic Power (VO2max) Secondary — Anaerobic Capacity Tertiary — Neuromuscular AdaptationWeek 17: 45 miles Week 18: 45 milesWeek 19: 30 miles Mon Tues Wed Thurs Fri Sat Sun6 miles

+ 5x100m strides

VO2max Intervals



Intervals- 2 mi warm-up- 8x400m @ mile race pace w/1:1 work:rest ratio- 2 mi cool-down

Rest 12 miles


VO2max Intervals




Rest 12 miles


5 milesVO2max Intervals




Mesocycle #6: Primary — Anaerobic Capacity Secondary — Aerobic Power (VO2max) Tertiary —

Neuromuscular AdaptationWeek 20: 35 milesWeek 21: 30 milesWeek 22: 25 miles Mon Tues Wed Thurs Fri Sat Sun5 miles + 6x100m strides

Intervals- 2 mi warm-up- 2 sets of 400/800/400m @ mile race pace w/1:00 rec & 5:00 rec between sets- 1 mi cool-down



Rest 9 miles


Intervals- 2 mi warm-up- 2 sets of 400/800/400m @ mile race pace w/1:00 rec & 5:00 rec between sets - 1 mi cool-down


VO2max Intervals


Rest 8 miles


Intervals- 2 mi warm-up- 5x400m @ mile race pace w/1:2 work: rest ratio- 1 mi cool-down

5 miles 3 miles 2 miles + 4x100m strides

Rest RACE

Some Final Points…

Training emphases & sequencing should

be guided by:• Runner’s strengths & weaknesses

• spend more time on aspects of fitness that attend to runner’s strengths

• Amount of recovery needed

• Length of race • the longer the race, the greater the

emphasis given to aerobic capacity & lactate threshold

• linear vs. reverse linear periodization?

References & Recommended Readings

Baker, D., Wilson, G., and Carlyon, R. (1994). Periodization: The effect on strength of manipulating volume and intensity. Journal of Strength and Conditioning Research. 8(4):235-242.

Bompa, T.O. (1999). Periodization: Theory and Methodology of Training. Champaign, IL: Human Kinetics.

Buford, T.W., Rossi, S.J., Smith, D.B., and Warren, A.J. (2007). A comparison of periodization models during nine weeks with equated volume and intensity for strength. Journal of Strength and Conditioning Research. 21(4):1245-1250.

Fleck, S.J. (1999). Periodized strength training: A critical review. Journal of Strength and Conditioning Research. 13(1):82-89.

Herrick, A.B. and Stone, W.J. (1996). The effects of periodization versus progressive resistance exercise on upper and lower body strength in women. Journal of Strength and Conditioning Research. 10(2):72-76.

Kraemer, W.J., Ratamess, N., Fry, A.C., Triplett-McBride, T., Koziris, P., Bauer, J.A., Lynch, J.M., and Fleck, S.J. (2000). Influence of resistance training volume and periodization on physiological and performance adaptations in collegiate women tennis players. American Journal of Sports Medicine. 28(5):626-633.

O’Bryant, H.S., Byrd, R., and Stone, M.H. (1988). Cycle ergometer performance and maximum leg and hip strength adaptations to two different methods of weight training. Journal of Applied Sport Science Research. 2:27-30.

References & Recommended Readings

Plisk, S.S. and Stone, M.H. (2003). Periodization strategies. Strength and Conditioning Journal. 25(6):19-37.

Prestes, J., De Lima, C., Frollini, A.B., Donatto, F.F., and Conte, M. (2009). Comparison of linear and reverse linear periodization effects on maximal strength and body composition. Journal of Strength and Conditioning Research. 23(1):266-274.

Rhea, M.R., Ball, S.D., Phillips, W.T., and Burkett, L.N. (2002). A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. Journal of Strength and Conditioning Research. 16(2):250-255.

Rhea, M.R., Phillips, W.T., Burkett, L.N., Stone, W.J., Ball, S.D., Alvar, B.A., and Thomas, A.B. (2003). A comparison of linear and daily undulating periodized programs with equated volume and intensity for local muscular endurance. Journal of Strength and Conditioning Research. 17(1):82-87.

Stone, M.H., O’Bryant, H., and Garhammer, J. (1981). A hypothetical model for strength training. (1981). Journal of Sports Medicine. 21:342-351.

Stowers, T., McMillian, J., Scala, D., Davis, V., Wilson, D., and Stone, M. (1983). The short-term effects of three different strength-power training methods. National Strength and Conditioning Association Journal. 5:24-27.

Willoughby, D.S. (1993). The effects of mesocycle-length weight training programs involving periodization: and partially equated volumes on upper and lower body strength. Journal of Strength and Conditioning Research. 7(1):2-8.

Chasing Mercury: Getting Faster with Periodization 2012 Northern California All-Sports Clinic © Jason Karp, Ph.D. RunCoachJason.com Founder/Coach, REVO2LT.

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