Ch. 19 Periodization Flashcards
periodization
preplanned, systematic variations in training specificity, intensity, and volume organized in periods or cycles within an overall program
General Adaptation Syndrome
the manner in which the human body reacts to stress
macrocycle
constitutes an entire training year but may also be a period of many months up to four years
mesocycles
lasts several weeks to several months within macrocycle
microcycles
parts of mesocycles are typically one week long but could last for up to four weeks
preparatory period
is usually the longest and occurs during the time of the year when there are no competitions and only a limited number of sport-specific skill practices or game strategy sessions
hypertrophy/endurance phase
occurs during the early stages of the preparatory period and may last from one to six weeks
basic strength phase
aim here is to increase the strength of the muscles essential to the primary sport movements
strength/power phase
the last stage of the preparatory period, involves high intensity and low volume
first transition period
a week break between the preparatory and competitive periods
competition period
the goal here is to peak strength and power through further increases in training intensity with additional decreases in training volume
second transition period
often referred to as active rest
unloading week
the purpose is to prepare the body for the increased demand of the next phase or period
linear
how the traditional resistance training periodization model works, gradual, progressive mesocycle increases in intensity over time
undulating or nonlinear
large daily fluctuations in the load and volume assignments for core exercises
