Chapter 5I - Periodization Models

Question 1

What is periodization, how long is said period of time?

Answer 1

Periodization is a training plan that uses logical phases of training, during which training variables are manipulated to produce physiological adaptations, manage fatigue, minimize overtraining, and promote max athletic performance.

Typically, its a year, but can be 2-4 as well (think Olympic athletes)

Question 2

What is a macrocycle

Answer 2

A macrocycle is the primary periodization component consisting of the entire annual training program. A macrocycle is typically a year but can be several months or in rare cases, 4 year development plan.

A common macrocycle divides the athlete’s training year into off-season, preseason, inseason and post-season periods.

Question 3

What is a mesocycle

Answer 3

A segment of the macrocycle that generally is a block of 2-6 weeks ( four weeks is the most common length )This time frame has been shown to optimize adaptations to training.

Question 4

What is a microcycle?

Answer 4

A microcycle is the shortest training segment, lasting from several days to weeks. Variables like intensity and volume can be manipulated to alter the athlete’s training within the microcycle segment. The manipulation of the microcycle training is an important part of tapering athletes for competition. An athlete’s training progress can be consistently monitored and altered across the microcycle.

Question 5

Explain the preparatory period in a periodization training plan. When does it occur and for how long. What is it divided into.

Answer 5

The preparatory period is usually the starting point of the periodization training plan. It is usually the longest period and most often corresponds to the off-season where there is no competition.

This period establishes a base level of conditioning that will provide the athlete with the ability to tolerate increased training intensity.

It is divided into the general preparatory phase and the specific preparatory phase.

Question 6

What is the general preparatory phase.

Answer 6

It takes part during the early part of the prepatory period and focuses on developing the general conditioning that will be required for the athlete to handle more intense training.

The conditioning during this phase is high volume and low intensity training and includes activities like slow distance swims, resistance training using high reps and light to moderate loads, and low intensity plyos.

Question 7

Explain the hypertrophy/strength-endurance phase

Answer 7

The hypertrophy phase, also known as the strength-endurance phase, takes place during the general preparatory phase. The two primary goals of the hypertrophy phase are to develop the athlete’s physical endurance base and increase lean body mass.

This phase uses low-to-moderate intensity and high volume. For ex- exercises might consist of 3-6 sets of 8 to 20 reps at 50% - 75% of 1RM

Question 8

Explain the specific prep phase and the basic strength phase.

Answer 8

Specific preparatory phase - The specific prep phase builds on the general conditioning base and begins to focus more on sports specific training

Basic strength phase - Occurs during the specific prep phase and focuses on increasing the strength of primary sport specific muscle groups. This is achieved by using the higher-intensity and moderate volume training. For ex - exercises might consist of two to 6 sets of 2 -6 reps at 80% to 95% of 1-RM

Question 9

Explain the first transition period.

Answer 9

The first transition period is the training segment between the preparatory phase and the competitive period.

This precompetitive period focuses on converting strength into power. The last week of the first transition period focuses on recovery with reduced work volume and intensity, thus allowing the athlete to recover from training in preparation for the competitive period.

Question 10

Define strength, power and work.

Answer 10

Strength : Ability to produce force

Power/explosive strength: The time rate of doing work ( power = work / time )

Work: The product of the force exerted on an object, and the distance the object moves in the direction in which the force is exerted (also called displacement; work = force x displacement)

Question 11

Explain the strength/power phase

Answer 11

This is the primary phase of the first transition period (the second segment of the preparatory period) The focus during the strength/power phase is on increasing training intensity to pre-competition levels. Resistance training exercises consist of low-to-very-high loads and low volumes.

Question 12

Explain the focus on the competitive period of periodization. Who uses a maintenance program vs a peaking program.

Answer 12

The focus of the competitive period is preparing the athlete for competition. This is achieved by increasing strength and power. Training intensity increases and volume decreases.

Resistance training exercises consist of moderate and high intensities and moderate volumes. Individual sports with a competitive period of several weeks (fencing & judo) will use a peaking program while team sports with competitive periods of several months will use a maintenance program.

Question 13

Explain what a peaking program is?

Answer 13

The objective of a peaking program is to get the athlete in performance condition for 1-2 weeks.

To reduce fatigue, the training progressively shifts from higher-intensity to lower-intensity training as the athlete goes through the taper prior to competition.

Resistance training exercises consist of very high to low intensities and low volumes. For ex. exercises might consist of one to three sets of one to two reps at 50% to 93% of 1RM. Trying to extend a peak beyond one to two weeks will decrease fitness and reduce performance capacity.

Question 14

Explain a maintenance program

Answer 14

Training must be manipulated across microcycles. Alterations in training intensity and volume effectively maintain strength and power while simultaneously controlling the fatigue that results from frequent competitions.

Resistance training exercises will be modulated between mod-to-high intensities and moderate volumes.

Ex - Resistance exercises would consist of approx 2-5 sets of 3-6 reps at 85% to 93% of 1-RM.

IT should be noted that 2-5 set recs do not include warm up sets and is the target number of sets for core exercises only.

Question 15

Explain the secondary transition period

Answer 15

Also called active rest or restoration period is between the competitive period and the perparatory period of the next macrocycle. It is usually 1-4 weeks in duration.

During this period, intense training is avoided in order to allow athletes to recover from injury and get both physical and mental rest.

If this period lasts longer than 4 weeks, the prep phase will need to be longer to allow enough time for the athlete to regain a conditioning base.

During this period, athletes can participate in other recreational sports and resistance training, if desired, using very low low volumes and loads.

Question 16

Explain unloading/deloading week.

Answer 16

The second transition period can be designed to have one-week rests between 3 week training phases. The week of rest allows the body to “unload: in preparation for the upcoming training.

Question 17

Explain the Linear periodization model:

Answer 17

This is the traditional resistance training periodization model. It is called linear because of the gradually progressive mesocycle intensity increases, but this is actually a misnomer because the linear model has substantial amounts of variation in intensities and volumes at the micro cycle level and across the mesocycle.

Resistance training exercises across days consist of the same number of sets and reps, but the load varies across days. The type of training results in volume and changes.

Question 18

Explain undulating periodization model

Answer 18

Also called the nonlinear periodization model by individuals in the strength and conditioning industy, the undulating periodization model has daily fluctuations in training intensities and volumes for core resistance -training exercises. During a training week, one day may be focused on strength, the second day may focus on power, and the third set may focus on hypertrophy

Question 19

Explain the off-season

Answer 19

The off-season lasts from the end of the post season to the start of the preseason with the actual duration of the off-season varying based on the sport. An athlete in the off-season must build up the cardiorespiratory strength gradually with low-intensity and long duration training before progressing to a shorter and more intense program in the preseason and preparing for competition.

The off-season occurs during the preparatory phase. The general and specific prep phases are broken in mesocycles. The mesocycles focus on hypertrophy/strength endurance and basic strength and are planned based on the athlete’s needs and preparation for the competition period.

Question 20

Explain the preseason

Answer 20

Preseason follows the completion of the off-season and leads into the first competition. Preseason coincides with the first transitional period and focuses on the strength/power phase with an increase in the intensity of raining.

Preseason training builds on the physical capacity developed during the off-season training with the goal of increasing performance capacity for the competitive period.

Question 21

Explain inseason

Answer 21

Also known as the competitive period, the in-season consists of all the competitions and tournament games for the year.

Question 22

Explain post-season

Answer 22

Postseason corresponds to the second transition period and begins after the final competition. Post-season provides athletes with an active rest period during which intense training is avoided.

Because detraining can occur during postseason, long postseasons require longer preparatory period during the next year’s offseason.