Chapters 21-21: Periodization & Rehab Flashcards
What are the three primary theories for managing periodization?
General adaptation syndrome (GAS)
Stimulus-Fatigue-Recovery-Adaptation
Fitness-Fatigue Paradigm
Explain the General Adaptation Syndrome Theory
3 phase response to stress: alarm, resistance, exhaustion
If stress is manageable, the body will adapt to normal capacity or even greater capacity (supercompensation)
If stress is too great or occurs for too long, exhaustion occurs (likely overtraining or overreaching)
Explain the Stimulus-Fatigue-Recovery-Adaptation theory
GAS with added notes about the intensity of stressor correlating to length of recovery required. New stimuli/stressors must be introduced one adaptation occurs to avoid detraining.
Explain the Fitness-Fatigue Paradigm
Greater training loads = greater fitness but also greater fatigue. Maximizing performance requires finding the balance before performances.
What are the timing breakdowns of a periodization cycle?
Macrocycle (several months to 1 year): preparatory, competitive, transition phases
Mesocycle (2-6 weeks): block of training, usually 4 weeks
Micro cycle (several days to 2 weeks): multiple workouts, usually 1 week
What are the general guidelines for volume, intensity, and technique training during the four phases of a macrocycle?
Preparation: high volume, mod intensity, minimal technique
First transition: decrease volume, increase intensity and technique
Competition: low volume, high intensity and technique
Second transition: gently decrease volume, intensity, and technique from end of competition phase
What are the goals of training during the preparatory phase of a macrocycle?
Hypertrophy (strength endurance): increase lean body mass and/or develop endurance; 50-75% 1RM, 3-6 sets, 8-20 reps
Basic strength: increase strength of sport-specific primary movers; 80-95% 1RM, 2-6 sets, 2-6 reps
May cycle between these two phases during the prep period
What is the primary training goal of the first transition period?
Strength/power; variable intensity power work w/ low volume: 30-95% 1RM (depending on exercise), 2-5 sets, 2-6 reps
Final week marked by reduce volume, intensity, or both
What is the primary training goal of the competitive period of a macrocycle?
Increase strength/power and limit fatigue by manipulating microcycles. Can either be a peaking program (50-93% 1RM, 1-3 sets, 1-3 reps) or maintenance program (85-93% 1RM, 2-5 sets, 3-6 reps)
What is the goal of the second transition (active rest) period?
Rehab injuries, refresh physically and mentally- max four weeks to reduce need for long prep program before next training cycle
What is the difference between a traditional (linear) periodization model and and undulating (nonlinear) periodization model?
Traditional: same sets and reps across microcycle, varying loads
Undulating: variable training goals in different days during same microcycle: eg, 4x6 Monday (strength), 3x10 Wednesday (hypertrophy), 5x3 Friday (power)
