Chapter 21 - Periodization Flashcards
annual training plan
1 year
The overall training plan can contain single or multiple macrocycles. Is
subdivided into various periods of training including preparatory, competitive,
and transition periods.
Active rest
Basic strength phase
In the later portion of the preparatory period, during the
specific preparatory phase, the primary aim of the basic
strength phase is to increase the strength of the muscles
that are essential to the primary sport movements
competitive period
The central training target during the competitive
period is preparing the athlete for competition by further
increasing strength and power via additional increases
in training intensity while decreasing volume.
daily undulated periodization
first transition period
a link between the preparatory
and competitive periods.
fitness-fatigue paradigm
training creates both fitness (positive adaptations) and fatigue (temporary performance decline). Performance at any given time is the balance between these two factors. High training loads generate greater fitness but also more fatigue, requiring adequate recovery to maximize performance. Managing training stress ensures fatigue dissipates while fitness adaptations remain, leading to long-term improvements
General Adaptation Syndrome (GAS)
The body’s response to stress in three stages. The alarm stage is the initial reaction, where performance temporarily decreases before the body mobilizes resources to counteract the stress. In the resistance stage, the body adapts, improving performance and coping with continued stress. If stress persists without adequate recovery, the exhaustion stage occurs, leading to fatigue, decreased performance, and a higher risk of injury or overtraining
General preparatory phase
typically
occurs during the early part of the period and often
targets the development of a general physical base (3).
This early part of the preparatory period includes high
training volumes, low training intensities, and a larger
variety of training means that are structured to develop
general motor abilities and skills
Hypertrophy/strength endurance phase
generally occurs during the early portion of the preparatory period (i.e., the general preparatory phase) (18, 27, 28). During this phase, the training intensity is low to moderate and the overall volume is high. The primary goals during this phase are (a) to increase lean body mass, (b) to develop an endurance (muscular and metabolic) base, or (c) to do both. This development will serve as the foundation
for the higher-intensity training in subsequent phases
and periods
Linear periodization
traditional periodization model, falsely referred to
as the linear periodization model, according to which
the athlete performs the same number of sets and repetitions
across the training days and varies the training load
macrocycle
Several months to
a year
Some authors refer to this as an annual plan. Is divided into preparatory,
competitive, and transition periods of training.
maintenance programs (when and how)
For team sports, this period spans an entire season and may last for many months, requiring the use of a maintenance program (3). Because of the prolonged duration of the competitive period in this situation, the intensity and volume of training must be manipulated
on a microcycle basis in order to maintain strength and power while managing the fatigue associated with a frequent-competition schedule. Generally, a maintenance program is marked by moderate- to high-intensity training
(e.g., 85-93% 1RM) at low to moderate volumes
mesocycle
2-6 weeks
Medium-sized training cycle, sometimes referred to as a block of
training. The most common duration is 4 weeks. Consists of microcycles
that are linked together.
microcycle
Several days to 2
weeks
Small-sized training cycle; can range from several days to 2 weeks in
duration; the most common duration is 1 week (7 days). Composed of
multiple workouts.
nonlinear periodization
nonlinear periodization model has been
introduced in the strength and conditioning industry
(42, 53). This model is probably better described as an
undulating or daily undulating periodization model,
because it involves large daily (i.e., within the microcycle)
fluctuations in the load and volume (e.g., repetitions
and volume-load) of assigned core resistance training
exercises.
peaking
Periodization
a theoretical and practical
construct that allows for the systematic, sequential, and
integrative programming of training interventions into
mutually dependent periods of time in order to induce
specific physiological adaptations that underpin performance
outcomes.
preparatory period
This period occurs
when there are no competitions, and technical, tactical,
or sport-specific work is limited. This period often corresponds
to what is termed the off-season. The central
goal of this period of training is to develop a base level
of conditioning in order to increase the athlete’s ability
to tolerate more intense training.
recovery
restoration
second transition period
second transition period
Between the competitive season and the next annual training plan or the preparatory period of a macrocycle,
a second transition period is often used to create a linkage (57). This period is sometimes referred to as an active rest or restoration period and generally lasts for one to four weeks (3).
specific preparatory phase
occurs after the completion of the
general preparatory phase and involves a shift in training
focus. From the training base that has been established,
this phase expands the athlete’s training base through
an increased emphasis on sport-specific training activities
that prepare the athlete for the competitive period
stimulus-fatigue-recovery-adaptation theory
how the body responds to training stress. A training stimulus induces fatigue, temporarily reducing performance. With adequate recovery, fatigue dissipates, leading to adaptation, where performance improves beyond the baseline. If a new stimulus is introduced at the right time, continued progress occurs; however, excessive or insufficient stimulus can lead to stagnation or overtraining
strength/power phase
The main phase within the first transition period is the
strength/power phase. In this phase, the sprinter’s
interval and speed training intensifies to near competitive
pace; speed drills are performed (e.g., sled towing,
sprints against resistance, and uphill sprints); plyometric
drills mimic sprinting; The strength/power phase involves low to
very high loads (30-95% of 1RM, depending on the exercise) and low volumes (two to five sets for two to five repetitions).
super-compensation
specific biochemical, structural, and mechanical adjustments that further elevate the athlete’s performance capacity
traditional periodization
