cscs periodization Flashcards
general adaptation syndrome stages
alarm, resistance, and exhaustion
alarm phase
in response to overload or more volume/intensity
- fatigue
- sore, stiff, less energy
- magnitude of stress dictates the length of response
resistance phase
body adapts to stimulus
returns to a normal functional capacity
leads to supercompensation
exhaustion phase
stress that the body is not capable to recover from. there will not be supercompensation.
training stimuli produce a general response that is influenced by the overall magnitude of the training stressor
stimulus- fatigue- recovery - adaptation theory
training day
one session
microcycle
1-2 weeks
mesocycle
4-6 weeks
macrocycle
year of training or a whole season composed of multiple mesocycles
volume and intensity by season:
off season
strength / hypertrophy
general prepatory
volume and intensity by season:
preseason
strength/power
volume and intensity by season:
in season
peaking (power)
volume and intensity by season:
post season
active rest
what season would an athlete be in if they are doing 3-6 sets of 8-20 reps of 50-75% of their 1rm?
general preparatory/off season
what season would an athlete be in if they are doing 2-6 sets of 2-6 reps of 80-95% of their 1rm?
specific preparatory/ off season-preseason
what season would an athlete be in if they are doing 2-5 sets of 2-5 reps of 87-95% of 1rm?
first transition/preseason/precompetitive
what season would an athlete be in if they are doing 1-3 sets of 1-3 reps of 50-93% of 1rm?
competition / inseason / peaking or maintenance
what season would an athlete be in if they are doing 2-5 sets or 3-6 reps of 85-93% of 1rm w low to moderate volume?
competition/maintenance/ inseason
high vol/ low intensity. long, slow aerobic work, low intensity plyos, high rep strength training
prep period off season
hypertrophy/strength endurance phase
intensity: low to moderate
vol: high
prep period off season
shifting training focus to strength and its translation into power development
first transition period
include a deload week at the end to achieve recovery prior to beginning the competition period
first transition period
how long does peaking last?
7-14 days
preseason with high intensity training
first transition
very low intensity. almost nothing, nothing sports specific and active rest
second transition
end of postseason to the beginning of preseason, which can be about 6 weeks before the first major competition
off season - preparatory period
we use this to capitalize on the off season work and elevate performance capacity
pre-season - first transition period
one strategy is to organize the training into 3-4 mesocycles and use the last mesocycle as a deload phase to peak for critical competition
in season competitive season
active rest before off season or prep
second transition
load and volume fluctuations day to day
daily undulating periodization
same sets and reps across training days with varied loads
linear periodization
