Chapter 21: Periodization Flashcards
Periodization
The systematic planning of athletic or physical training
Factors periodization is meant to manage
- Stress
- Fatigue
- Adaptation
- Recovery
Theories for periodization
- General Adaptation Syndrome
- Stimulus-fatigue-recovery-adaptation Theory
- Fitness-fatigue Paradigm
Stages of GAS in response to a stress
- Alarm
- Resistance
- Supercompensation
- Overtraining
Alarm Phase
- Initial response to a novel, new, or more intense stress than previously applied
- An accumulation of fatigue, soreness, stiffness, or reduction in energetic stores that results in a reduction in performance capacity
- Performance generally decreases in response to fatigue
Resistance phase
- The second phase
- Adaptation occurs and the system is returned to/elevated above baseline
Supercompensation Phase
New level of performance capacity that occurs in response to the adaptive response found in resistance phase
Overtraining Phase
- If stressors are too high, performance can be further suppressed and overtraining syndrome can result
- AKA exhaustion phase
Stimulus-Fatigue-Recovery-Adaptation Theory
- An extension of the GAS
- Suggests training stimuli produces a general response which is influenced by the overall magnitude of the stressor
How does stressor magnitude effect recovery time?
- Greater magnitude leads to longer recovery time
- It it not always necessary to reach complete recovery before training again
What happens if no new training stimulus is introduced?
Involution (detraining) occurs
What happens as an athlete recovers from and adapts to the training stimuli?
Fatigue dissipates, preparedness and performance increase
Fitness-Fatigue Paradigm
- Every training session creates fatigue and fitness after effects
- Fatigue and fitness combine to create a state of preparedness
How do high training loads affect fitness, fatigue, and preparedness?
- Fitness becomes elevated
- Fatigue increases
- Preparedness decreases
How do low training loads affect fitness, fatigue, and preparedness?
- Little fatigue occurs
- Minimal fitness develops
- Low level of preparedness
Does fitness or fatigue dissipate quicker?
- Fatigue
- This means preparedness can increase if strategies are implemented to retain fitness while decreasing fatigue
Periodization Heirarchy
Multiyear plan –> Annual training plan –> Macrocycle –> Mesocycle –> Microcycle –> Training day –> Training session
Multiyear Plan
- Duration: 2-4 years
- Description: A 4-year training plan is called a quadrennial plan
Annual Training Plan
- Duration: 1 year
- Description: Can contain 1 or multiple macrocycles; subdivided into various periods of training (preparatory, competitive, and transition periods)
Macrocycle
- Duration: Several months to a year
- Description: Some authors refer to this as an annual plan. Divided into preparatory, competitive, and transition periods
Mesocycle
- Duration: 2-6 weeks
- Description: Medium-sized training cycle, AKA a block; most common duration is 4 weeks; consists of microcyles grouped together
Microcycle
- Duration: Several days to 2 weeks
- Description: Small-sized training cycle; most common duration is 1 week; composed of multiple workouts
Training day
- Duration: 1 day
- Description: One training day that can include multiple training sessions is designed in the context of the particular microcycle it is in
Training Session
- Duration: Several hours
- Description: Generally consists of several hours of training. If the workout includes >30 minutes of rest between bouts of training, it would comprise multiple sessions
Classic Periodization Divisions
- Preparatory
- Competitive
- Transition
Contemporary Periodization Divisions
- Preparatory
- First transition
- Competitive
- Second transition
Preparatory Period
- No competitions
- Technical, tactical, or sport-specific work is limited
- Often corresponds to off-season
- Goal of this period is to develop a base level of conditioning
Activities typical of preparatory period
Low intensity and high volume activities
Divisions of Preparatory Period
- General
- Specific
General Preparatory Period
- Typically occurs during the early part of the period
- Often targets the development of a general physical base
- Includes high volume, low intensity, large variety of exercises
Specific Preparatory Period
- Occurs after the completion of the general prep phase
- Increased emphasis on sport-specific training activities
- Resistance training phases can be created to create more refined differences in training intensity and volume (hypertrophy/strength endurance and basic strength)
Hypertrophy/Strength Endurance Phase
Intensity is low-moderate, volume is high
Goals of the hypertrophy/strength endurance phase
- Increase lean body mass
- Develop an endurance base
Basic Strength Phase
The goal is to increase strength of the essential muscles/muscle groups
First Transition Period
- A link between the preparatory and competitive periods
- Central aim is to shift training focus toward strength and power development
- Reduced volume, intensity
Strength/Power Phase of First Transition Period
Training intensifies to near competitive levels
Competitive Period
- Primary goal is to prepare the athlete for competition by increasing strength and power
- Characterized by increasing intensity and lowering volume
Peaking Program
- An attempt to keep an athlete in peak condition for 1-2 weeks
- Progressively shift from high-intensity to low-intensity training tapering toward competition
Maintenance Program
- Used for athletes whose competitive season lasts for a long period of time
- Training is manipulated on a microcycle basis in order to maintain strength and power and manage fatigue
- Characterized by moderate- to high-intensity and low- to moderate-volume
Second Transition Period
- AKA active rest/restoration period
- Between the competitive season and the next annual training plan
- 1-4 weeks
- Hard training is avoided to make rest and rehab possible
Sport Seasons
- Off-season = Preparatory period
- Preseason = First transition period
- In-season = Competition period
- Postseason = Second transition period
Off-Season
Lasts from the end of postseason to ~6 weeks before the first major competition
Preseason
- Focus is on the strength/power phase of resistance training
- Designed to capitalize on the off-season and elevate the athlete’s capacity for the competitive period
In-Season
Contains all the contests scheduled for a given year
How does a long competition season present programming challenges?
- Mesocycles have to be arranged around important contests
- Solution 1: structure 3- or 4-week blocks that unload the athlete in the last microcycle in order to peak just before critical contests
- Solution 2: Design a maintenance program that modulates moderate intensities with low to moderate volumes
Postseason
Relative or active rest until the off-season
Linear Periodization
- AKA traditional periodizationCharacterized by gradual and progressive mesocycle increases in intensity over time
- Contains nonlinear variation in training intensity and volume-load at the micro level and throughout the mesocycle
- Same number of sets and reps throughout
- FALSLY NAMED
Nonlinear Periodization
- AKA daily undulating periodization
- Fluctuates load and volume daily (within the microcycle)
