Chapter 12: The Science of Periodization and the OPT Model Flashcards
Program design
purposeful system developed to help an individual achieve a specific goal
Acute variables
important components that specify how each exercise is to be performed
Training volume
amount of physical training performed within a specified time
ACUTE VARIABLES OF TRAINING
Repetitions, Repetition tempo, Training frequency,
Sets, Training volume, Training duration,
Training intensity, Rest interval, Exercise selection.
VOLUME CONTINUUM
Stabilization/Strength Endurance: 36–75 (repetitions/exercise)
Hypertrophy: 27–36 (repetitions/exercise)
Strength: 18–24 (repetitions/exercise)
Power: 12–20 (repetitions/exercise)
TRAINING VOLUME ADAPTATIONS High Volume (Low Intensity)
- Increased muscle cross-sectional area
- Improved blood lipid serum profile
- Improved lean body mass
- Decreased body fat
- Increased metabolic rate
TRAINING VOLUME ADAPTATIONS Low Volume (High Intensity)
- Increased neuromuscular efficiency
- Increased rate of force production
- Increased motor unit recruitment
- Increased rate coding
- Increased motor unit synchronization
Periodization
division of a training program into smaller, progressive stages.
Linear periodization
starting with high-volume, low-intensity training, progressing to lower-volume, higher-intensity training; usually over a period of months; following OPT phases in order from 1 to 6.
Undulating periodization
more frequent changes in volume and intensity; alternating OPT phases weekly or even daily; an easy way to meet demands of varying sports seasons; best used with already well-trained athletes.
Block periodization
focusing on one training adaptation for a given time, usually, one month, followed by a large change in acute variables to focus on a different goal.
Training plan
specific outline to meet an athlete’s goals; details form of training, length of time, future changes, and specific exercises.
Macrocycle
generalized plan spanning one year; shows progression between OPT phases
Mesocycle
generalized plan of one to three months; shows which OPT phases are used each day of each week
Microcycle
specific workouts that span one week; shows which exercises are required each day
Neural demand
the challenge an exercise places on the balance and stabilization systems of the kinetic chain.
EXERCISE PROGRESSION CONTINUUM
Stabilization
Floor ↓ Sport beam ↓ Foam pad ↓ Balance disc ↓ Wobble board
EXERCISE PROGRESSION CONTINUUM
Lower Body
Two-leg stable ↓ Staggered-stance stable ↓ One-leg stable ↓ Two-leg unstable ↓ Staggered-stance unstable ↓ One-leg unstable
EXERCISE PROGRESSION CONTINUUM
Upper Body
Two-arm ↓ Alternating arms ↓ One-arm ↓ One-arm with trunk rotation
Corrective exercise
training designed to correct muscle imbalances, joint dysfunctions, neuromuscular deficits, and postural distortion patterns; may have to start athlete here first before programming in OPT Phase 1.
Phase 1: Stabilization Endurance
creates optimal levels of stabilization strength and postural control; use with beginner athletes and in between periods of higher-intensity training with advanced athletes.
Phase 2: Strength Endurance
a hybrid form of training that promotes increased stabilization endurance, hypertrophy, and strength; uses supersets of a more-stable strength exercise followed by stabilization exercises with similar biomechanical motions.
Phase 3: Hypertrophy
training to maximize muscle growth; high levels of volume with minimal rest periods.
Phase 4: Maximal Strength
focuses on increasing total load placed upon the tissues of the body; improves motor unit recruitment, rate of force production, and motor unit synchronization
Phase 5: Power
high-force, high-velocity training to increase the rate of force production; use supersets of a maximal strength exercise followed by a light-load, high-speed power exercise with similar biomechanical motions
Phase 6: Maximal Power
high-velocity training for further increases in power; use only with athletes who require maximum power for their sports; must have optimal levels of stabilization-strength and eccentric strength.
