Principlesof periodization

Principles of PeriodizationPrinciples of Periodization

University of Massachusetts BostonUniversity of Massachusetts Boston

Timothy R. Morgan, D.C.Timothy R. Morgan, D.C.

PeriodizationPeriodization

PeriodizationPeriodization – systematic variation of training specificity, intensity, and – systematic variation of training specificity, intensity, and volume organized into planned periods or cycles within an overall volume organized into planned periods or cycles within an overall programprogram

Training programs need to be varied in order to continually presenting Training programs need to be varied in order to continually presenting the athlete with new demands and challengesthe athlete with new demands and challenges

Training variation helps to avoid plateauing of physical adaptations and Training variation helps to avoid plateauing of physical adaptations and psychological adjustmentspsychological adjustments

The positive outcome gained through a successful training program The positive outcome gained through a successful training program cannot continue indefinitely unless the training stimulus is constantly cannot continue indefinitely unless the training stimulus is constantly changedchanged

General Adaptation SyndromeGeneral Adaptation Syndrome

Alarm reaction - Alarm reaction - the body the body detects and prepares to mount a detects and prepares to mount a response to an external stimuli or response to an external stimuli or training stress; last days to training stress; last days to weeks; athlete may experience weeks; athlete may experience short term soreness, stiffness and short term soreness, stiffness and a drop in performancea drop in performance

Adaptation - Adaptation - the body the body protectively responds and adapts protectively responds and adapts to the training stress; to the training stress; neurological, structural and neurological, structural and biochemical adaptations occur; biochemical adaptations occur; supercompensationsupercompensation occurs in this occurs in this stagestage

Exhaustion - Exhaustion - Failure of the Failure of the body to fully adapt to the stress; body to fully adapt to the stress; can occur as a result of sub-can occur as a result of sub-optimal training variety or when optimal training variety or when training stress is too great; training stress is too great; monotony, overtraining and other monotony, overtraining and other training maladaptations may training maladaptations may occur; non-training stresses may occur; non-training stresses may also contribute to exhaustionalso contribute to exhaustion

SupercompensationSupercompensation SupercompensationSupercompensation refers to the desired, beneficial training effect refers to the desired, beneficial training effect

that occurs in direct response to the applied training stress, and that occurs in direct response to the applied training stress, and following a recovery period following a recovery period

Supercompensation is the return of the performance level from a Supercompensation is the return of the performance level from a point of reduced capacity that follows a training episode, beyond the point of reduced capacity that follows a training episode, beyond the pre-training level and to a new, higher performance baseline pre-training level and to a new, higher performance baseline

Supercompensation & AdaptationSupercompensation & Adaptation

Positive Adaptation

Negative Adaptation

Figure 1 Figure 2

Figure 1 - note that the training effect brings the performance capacity back to a higher levelFigure 1 - note that the training effect brings the performance capacity back to a higher level

Figure 2 - note the inadequate recovery stage and its’ effect on adaptationFigure 2 - note the inadequate recovery stage and its’ effect on adaptation

Periodization CyclesPeriodization Cycles

A Periodized training A Periodized training program is divided into program is divided into a number of different a number of different specific time periods; specific time periods; each with specific each with specific training goals and training goals and training emphasistraining emphasis

Macrocycle

Mesocycle Mesocycle Mesocycle Mesocycle

Micro MicroMicroMicroMicroMicroMicroMicro

Macrocycle – entire training period; typically one year but may last from months to 4 years

Mesocycle – lasts several weeks to months, depending on the goals of training and/or number of competitions within period

Microcycle – typically 1 week long, possibly up to 4 weeks; focuses on daily and weekly training variations

Periodization PeriodsPeriodization Periods

The planned implementation of the meso- and microcycles within an The planned implementation of the meso- and microcycles within an overall macrocycle is the basis for varying the training program designoverall macrocycle is the basis for varying the training program design

Training Intensity & Volume are the most often manipulated variablesTraining Intensity & Volume are the most often manipulated variables

To avoid overtraining and to optimize performance, the concept of To avoid overtraining and to optimize performance, the concept of periodization involves shifting training priorities:periodization involves shifting training priorities:

Conventional Periodization models include four distinct periods:Conventional Periodization models include four distinct periods:

Non-sport-specific

High Volume

Low Intensity

Sport-specific

Low Volume

High Intensity

Preparatory 1st Transition Competition 2nd TransitionPreparatory 1st Transition Competition 2nd Transition

Preparatory PeriodPreparatory Period

The longest phase of the Macrocycle; occurs during the non-The longest phase of the Macrocycle; occurs during the non-competitive period of the athlete’s calendarcompetitive period of the athlete’s calendar

Major emphasis of this period is establishing a base level of Major emphasis of this period is establishing a base level of conditioning, increasing athlete’s tolerance to more intense trainingconditioning, increasing athlete’s tolerance to more intense training

Low intensity / High Volume trainingLow intensity / High Volume training High volume training requires extensive recovery; sport specific skills High volume training requires extensive recovery; sport specific skills

are therefore not stressed, largely due to time requirementsare therefore not stressed, largely due to time requirements As the Preparatory period carries out, individual microcycles are As the Preparatory period carries out, individual microcycles are

designed to progressively increase resistance training loads and sport-designed to progressively increase resistance training loads and sport-conditioning intensity, decrease training volume and give more conditioning intensity, decrease training volume and give more attention to sport-specific trainingattention to sport-specific training

Preparatory period is divided into three phases:Preparatory period is divided into three phases:

Hypertrophy / EnduranceHypertrophy / Endurance Basic StrengthBasic Strength Strength / PowerStrength / Power

Preparatory Period (cont.)Preparatory Period (cont.)

Hypertrophy / Endurance Phase Hypertrophy / Endurance Phase Early Preparatory Period – from 1 to 6 weeksEarly Preparatory Period – from 1 to 6 weeks Low intensity / High Volume trainingLow intensity / High Volume training Increase lean body massIncrease lean body mass Increase enduranceIncrease endurance Gradually increase sport specific training, but not a priority initiallyGradually increase sport specific training, but not a priority initially Endurance focus early, transitioning to more of a hypertrophy focusEndurance focus early, transitioning to more of a hypertrophy focus

End of H / E phase may see the microcycle design switch to a End of H / E phase may see the microcycle design switch to a recovery mode of decreased volume and intensity, preparing for recovery mode of decreased volume and intensity, preparing for the next Prep period phase, Basic Strength phasethe next Prep period phase, Basic Strength phase

Hypertrophy / Endurance Phase

Very low to moderate intensity (50-75% of the 1RM) and very high to moderate volume (3-6 sets of 10-20 repetitions)

Preparatory Period (cont.)Preparatory Period (cont.)

Basic Strength Phase Basic Strength Phase

Immediately follows the H / E phase, which may include a late Immediately follows the H / E phase, which may include a late phase recovery microcycle(s)phase recovery microcycle(s)

Training goal is to increase strength of sport specific muscle groupsTraining goal is to increase strength of sport specific muscle groups Involves a gradual increase of training intensity and a gradual Involves a gradual increase of training intensity and a gradual

decrease of training volumedecrease of training volume Gradually increasing complexity of movement and exercise, Gradually increasing complexity of movement and exercise,

moving to more sport specific trainingmoving to more sport specific training

Basic Strength Phase

High intensity (80-90% of the 1RM)

Moderate volume (3-5 sets of 4-8 repetitions)

Preparatory Period (cont.)Preparatory Period (cont.)

Strength / Power Phase Strength / Power Phase

Involves increasing sport-specific trainingInvolves increasing sport-specific training Incorporates sport-specific plyometricsIncorporates sport-specific plyometrics Explosive Power drills at high loads and low volumesExplosive Power drills at high loads and low volumes

Strength / Power Phase

High intensity (75-95% of the 1RM, depending on the exercise) and low volume (3-5 sets of 2-5 repetitions)

First Transition PeriodFirst Transition Period

Scheduled between the Preparatory Period and the Competition Scheduled between the Preparatory Period and the Competition PeriodPeriod

Represents a break between high volume training and high intensity Represents a break between high volume training and high intensity trainingtraining

Competition PeriodCompetition Period The goal of this period is to peak strength and power through further The goal of this period is to peak strength and power through further

increases in training intensity with additional decreases in training increases in training intensity with additional decreases in training volumevolume

Significant increase in sport specific skill and strategy trainingSignificant increase in sport specific skill and strategy training Less time is spent on physical conditioningLess time is spent on physical conditioning Competitions may be incorporated as training sessionsCompetitions may be incorporated as training sessions The duration of the competition period is sport dependent, therefore The duration of the competition period is sport dependent, therefore

microcycles need to be manipulated due to seasonal demandsmicrocycles need to be manipulated due to seasonal demands With a short season, the goal is to peak strength and power for the With a short season, the goal is to peak strength and power for the

competitive periodcompetitive period Longer seasons (some professional sport seasons may span 6-9 Longer seasons (some professional sport seasons may span 6-9

months) require a conditioning preservation goal; preserving months) require a conditioning preservation goal; preserving strength/power/performance over the length of the competitive period; strength/power/performance over the length of the competitive period; moderate volume, moderate intensity moderate volume, moderate intensity maintenancemaintenance program program

Peaking : very high intensity 93+% 1RM -- very low volume 1-3 sets of 1-3 reps

Maintenance : moderate volume ~2-3 sets of 6-8 reps

22ndnd Transition Period Transition Period Also known as “Active Rest” or “Restoration” PeriodAlso known as “Active Rest” or “Restoration” Period Scheduled to follow the prolonged, intense competition periodScheduled to follow the prolonged, intense competition period The duration of this period will differ depending on the length of the other The duration of this period will differ depending on the length of the other

macrocycle periods, but typically lasts for 1-4 weeksmacrocycle periods, but typically lasts for 1-4 weeks The 2The 2ndnd Transition allows the athlete to physically and psychologically rest and Transition allows the athlete to physically and psychologically rest and

recover from the competition period prior to entering into the preparatory period recover from the competition period prior to entering into the preparatory period of the next macrocycleof the next macrocycle

Rather than inactivity, this period is marked by unstructured, non-sport-specific Rather than inactivity, this period is marked by unstructured, non-sport-specific exerciseexercise

Low intensity / low volume, non-aggressive trainingLow intensity / low volume, non-aggressive training Light recreational activities (i.e. recreational swimming, volleyball, very light Light recreational activities (i.e. recreational swimming, volleyball, very light

resistance training, yoga, etc.)resistance training, yoga, etc.) The concept of “active rest” can also be used as a 1-week break between other The concept of “active rest” can also be used as a 1-week break between other

training phases or mesocycle periods. Active rest used in this capacity can be training phases or mesocycle periods. Active rest used in this capacity can be termed an “unloading week”, and attempts to prepare the athlete’s body for the termed an “unloading week”, and attempts to prepare the athlete’s body for the increased demands of the next phase of trainingincreased demands of the next phase of training

Unloading weeks help to minimize the cumulative stress that continuous Unloading weeks help to minimize the cumulative stress that continuous training places on the athlete’s body and may help prevent overtraining training places on the athlete’s body and may help prevent overtraining syndromesyndrome

Applying Sport Seasons to PeriodizationApplying Sport Seasons to Periodization

Off-SeasonOff-Season – – period between the competitive season and the pre- period between the competitive season and the pre-seasonseason

Most of the Preparatory period occurs during the off-seasonMost of the Preparatory period occurs during the off-season Depending on the length of the off-season (dictated by the length of the Depending on the length of the off-season (dictated by the length of the

competitive season), the S&C professional can break up this season into competitive season), the S&C professional can break up this season into separate preparatory mesocycles. i.e. athlete may rotate through two or separate preparatory mesocycles. i.e. athlete may rotate through two or more cycles of endurance/hypertrophy, basic strength and strength/power more cycles of endurance/hypertrophy, basic strength and strength/power phases, depending on sport-specific needsphases, depending on sport-specific needs

Preseason Preseason – – leads up to the 1leads up to the 1stst contest of the season contest of the season Varies in length depending on sport, but is usually less than 6 weeksVaries in length depending on sport, but is usually less than 6 weeks The preseason typically contains the late phases of the Preparatory The preseason typically contains the late phases of the Preparatory

period and the 1period and the 1stst transition period transition period

ReferencesReferences

Baechle, TR. Earle, RW. Essentials of Baechle, TR. Earle, RW. Essentials of Strength Training and Conditioning, Strength Training and Conditioning, 22ndnd Ed. 2000. Human Kinetics. Ed. 2000. Human Kinetics.