Chapter 21 - Periodization Flashcards
Active rest
Postseason phase of training involving low-volume and intensity where athletes can rehab injuries and recovery from accumulated fatigue from the previous macrocycle - should not last more than 4 weeks
Annual training plan
Yearly periodization plan incorporating different periods of training based on the sport-season and mesocycle goals
Basic strength phase
Mesocycle incorporating higher intensity and lower repetition to build maximal strength - typically performed during the specific preparatory period
Competitive period
Phase of macrocycle during competition season involving high amounts of sport specific technique and tactic training, frequent competitions, and reduced strength and conditioning volumes
Daily undulating periodization
Periodization model involving large daily fluctuations in load and volume throughout the microcycle
First transition period
Mesocycle that occurs before the competitive period
Fitness-fatigue paradigm
Model of periodization that considers response to training as a combination of fitness and fatigue - properly managed training maximizes fitness gains and minimizes fatigue
General Adaptation Syndrome (GAS)
Model of adaptation to stimulus that begins with alarm phase, followed by resistance phase, and finally exhaustion phase - properly managed training maximizes the gains in the resistance phase while avoiding exhaustion
General preparatory phase
Mesocycle of training that begins in the offseason and focuses on building work capacity and necessary muscle mass using high-volume, lower intensity training protocols
Hypertrophy/strength endurance phase
Mesocycle typically occurring during the general preparatory phase that focuses on building muscle mass and strength endurance in preparation for the specific preparatory phase
Linear periodization
Periodization model using fixed set-rep schemes and increasing resistance throughout the mesocycle
Macrocycle
A period of training lasting several months to a year incorporating multiple mesocycles and built around the different seasons of play
Maintenance
In-season training goal to maintain pre-season gains during competition season without incurring excessive fatigue
Mesocycle
A period of training between 2 and 6 weeks incorporating multiple microcycles
Microcycle
A period of training lasting several days to 2 weeks - typically 1 week - that includes multiple training days in the context of the training program