Periodization by Luigi Bercades, MS, CSCS

PERIODIZATION BASICS

LUIGI T. BERCADES, M.S., CSCS

UNIVERSITY OF ASIA AND THE PACIFIC

DEFINITION

A TRAINING PLAN WHICH CHANGES YOUR WORKOUTS AT REGULAR INTERVALS OF TIME

INVOLVES MANIPULATING TRAINING VARIABLES:INTENSITYVOLUMERESTMODE

BENEFITSALLOWS FOR PLANNED VARIATION, WHILE

MAINTAINING A COHERENT STRUCTURE INCREASES RECOVERY AND

RECUPERATION POTENTIAL GIVES A CLEAR AND SPECIFIC OUTLINE OF

WHAT YOU SHOULD BE DOING EVERY TRAINING DAY

ALLOWS YOU MEASURABLE PROGRESS COMBINES DIFFERENT GOALSKEEPS YOU PSYCHOLOGICALLY FRESH

TRAINING PRINCIPLES

OVERLOADREST

SUFFICIENTSUFFICIENTRECOVERYRECOVERY

INSUFFICIENTINSUFFICIENTRECOVERYRECOVERY

STR

EN

GTH

STR

EN

GTH

TIMETIME

TRAINING PRINCIPLES

SPECIFICITY: TRAINING MUST BE GOAL-SPECIFICMUSCLE-GROUPSPEEDMUSCLE ACTIONENERGY SYSTEM

VARIATIONDETRAININGINDIVIDUALIZATION

TRAINING PHASES OF PERIODIZATION

VOLUMEVOLUME

INTENSITYINTENSITY

SKILLSKILLTRAININGTRAINING

EUROPEANEUROPEANPREPARATIONPREPARATIONFIRST TRANSITIONFIRST TRANSITIONCOMPETITIONCOMPETITIONSECOND TRANSITIONSECOND TRANSITION

MAJOR COMPETITIONSMAJOR COMPETITIONS

AMERICANAMERICAN PRE-SEASONPRE-SEASON IN-SEASONIN-SEASON OFF-SEASONOFF-SEASON

STRENGTH/STRENGTH/POWERPOWER

HYPERTROPHYHYPERTROPHYSTRENGTH/STRENGTH/POWERPOWER

PEAKINGPEAKING ACTIVE RESTACTIVE REST

TRAINING PHASE LENGTH

MACROCYCLE: USED TO DESCRIBE ONE ENTIRE TRAINING YEAR

MESOCYCLE: USED TO DESCRIBE THE MAJOR TRAINING PHASES OF AN ENTIRE TRAINING YEAR. FROM 4-6 WEEKS TO 2-3 MONTHS

MICROCYCLE: REFERS TO ONE WEEK OF TRAINING

TYPES OF TRAINING

GENERAL TRAINING: TO DEVELOP ALL-AROUND FITNESS. SHOULD MOSTLY BE DONE IN THE OFF-SEASON & EARLY PRE-SEASONACTIVE RECOVERYSTRENGTHMOBILITYENDURANCEBASIC TECHNIQUE

TYPES OF TRAININGSPORT-SPECIFIC TRAINING: REFERS TO

BOTH CONDITIONING & SKILL WORK. LATE OFF-SEASON, PRE-SEASON & IN-SEASONSPECIFIC FITNESSADVANCED SKILLS

COMPETITION-SPECIFIC TRAINING: SCRIMMAGES & MOCK COMPETITIONSADJUSTMENT OF TECHNICAL MODEL

GOAL SETTINGS - goals must be Specific M - training targets should be Measurable A - goals should be Adjustable R - goals must be Realistic T - training targets should be Time based E - goals should be challenging and

ExcitingR - goals should be Recorded

GOAL SETTING

S - GOALS MUST BE SPECIFIC C - WITHIN THE CONTROL OF THE

ATHLETE C - GOALS ARE CHALLENGING A - GOALS MUST BE ATTAINABLE M - TRAINING TARGETS SHOULD BE

MEASURABLE P - GOALS ARE PERSONAL

PERIODIZATION MODELSSTRENGTH/POWER MACROCYCLE

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42

APRIL MAY JUNE JULY AUG SEP OCT NOV DEC JAN1 2 3

MICROCYCLESMONTHS

MESOCYCLESCH

AN

GE I

N I

NTEN

SIT

Y A

ND

VO

LU

ME

REC

OV

ER

Y

REC

OV

ER

Y

REC

OV

ER

Y

VOLUMEINTENSITY

COMPETITIONS

PERIODIZATION MODELS

SAMPLE MESOCYCLESINTENSITYVOLUME

VO

LU

ME O

R I

NTEN

SIT

Y

HIGH

MEDIUM

LOW

1 2 3 4

“STEP APPROACH”

HIGH

MEDIUM

LOW

1 2 3 4

HIGH-INTENSITY

SAMPLE MICROCYCLE

PERIODIZATION MODELSINTENSITYVOLUME

HIGH

MEDIUM

LOW

MON

VO

LU

ME O

R I

NTEN

SIT

Y

TUE WEDTHUR FRI SAT SUN

MICROCYCLE VARIATION FOR USE DURING A VERY HEAVY TRAINING PERIOD.

PERIODIZATION MODELS

MESOCYCLES

LOW-MODERATE MODERATE MOD LOW L-D HIGH HIGH MODERATE

APRIL MAY JUNE JULY AUG SEP OCT NOV DEC JAN FEB MARHYPERTROPHY STRENGTH POWER RECOVERY HYPER STRENGTH POWER IN-SEASON

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46

MONTHS

CH

AN

GE I

N I

NTEN

SIT

Y A

ND

VO

LU

ME

VOLUMEINTENSITY

COMPETITIONS

MESOCYCLES

INTENSITY

VOLUME HIGH MODERATE LOW LOW HIGH MOD LOW LOW

PERIODIZATION PLAN FOR YEAR: 2002-2003 SPORT: Women's Basketball

Major Competitions

Change

in

Intensity

and

Volume

of

Workouts

Change

in

Proportion

of

Time

Devoted

to

Strategy

and

Conditioning

Microcycles (Weeks) 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52

MonthsMesocycles GoalsSet/ Rep Range

IntensityVolume

Volume, Intensity, Major Competition, Skills, Conditioning

LowLowHigh

HighLow

Low-ModHigh

HighModerateHigh Moderate

High High LowLow Low

LowHigh

4 x 20High Moderate Low-Mod Moderate

3 x 20

Hypertrophy Strength Power

5 x 5 3 x 10 3 x 20 4 x 20 3 x 10 5 x 5 3 x 10

Power In-Season

3 x 10 5 x 5

Recovery Hypertrophy Strength Power In-Season Recovery

Fr. Martin WBL NCRAA

April May June July Aug Sept Oct Mar AprilNov Dec Jan Feb

BASKETBALL PROGRAM PROGRESS CHART Benjamin Jose A. Sipin IIIUniversity of Asia & the Pacific Men's Varsity Basketball Team Head Coach

APR MAY JUNE JULY AUG SEPT OCT NOV DEC JAN FEB MAR APRSKILLS

Athletic Stance* stationary* line drillsPivot* stationary* line drills*elbow to post*post to elbowBallhandling* ball taps* ball squeeze* front spin* back spin* pendulum* slap and rotate* military* around the head,waist,knees* leg wraps side, front* leg wraps fig. 8* double leg-single leg front

side,back* blur* straddle flipDribbling* piano* high and low* front swing* side swing* in and out single handle* regular crossover* stationary between the legs* 1,2,3 leg wraps* two front-two back* behind the back* double crossover* high-low crossover* two ball series

THANK YOU FOR [email protected]