Lecture 19: Periodization and program design Flashcards
Periodization
Systematic planning of training to achieve a desired outcome
How is the competitive season broken down?
Off-season
Pre-season
In-season
Post-season
Off-season
No competition
When is the pre-season?
Starts when training camp begins until the first official league game
In-season
All competitions
Post-season
Time period after the team’s final playoff game
2-3 week break from all team activities
Periodization cycles
- Multiyear plan
- Annual training plan
- Macrocycle
- Mesocycle
- Microcycle
- Training day
- Training session
Multiyear plan length
2-4 years
What type of athlete commonly uses the multiyear training plan?
Olympic athlete
Annual training plan
Single or multiple macrocycles
Subdivided into various periods of training such as preparatory, competitive and transition periods
Macrocycle duration
Several months to a year
Macrocycle
Preparatory, competitive and transition periods
Mesocycle length
2-6 weeks
Most common is 4 weeks
Mesocycle
Block of training
Microcycles linked together
Microcycle length
Days- 2 weeks
Most common is one week
Microcycle
Composed of multiple workouts
Training day
Designed in context of microcycle it is in
Training session
Several hours of training
What is the preparatory cycle broken up in to?
General preparatory period
Specific preparatory period
First transition period
What time of the competitive season do the general and specific preparatory periods make up?
Off-season
What time of the competitive season is the first transition period?
Pre-season
What time of the competitive season is the competition period?
In-season
What time of the competitive season is the second transition period?
Post-season
What is the preparatory period?
Increased time spent in weight room
Testing
General preparatory period
Creating a solid foundation to build general strength and work capacity
Specific preparatory period
Movements become more sport relevant
First transition period
Volume decreases and less variety in training
More demanding movements
Power/strength focus
Competitive period
Peaking or maintaining
Accessory exercises to counteract stressors of sport
Sport competition is priority
Second transition period
Physical and mental rest and recovery
5 principles of periodization
- Specificity
- Overload
- Stimulus-fatigue-recovery-adaptation
- Fitness-fatigue paradigm
- Phase potentiation
Specificity
Move from general to specific
Overload
Volume and intensity fluctuate throughout training year
Stimulus-fatigue-recovery-adaptation
Extension of GAS that suggests that training stimuli produce a general response that is influenced by the overall magnitude of the training stressor
Stimulus-fatigue-recovery-adaptation- high workload
The greater the overall workload encountered, the more fatigue accumulates and the longer the delay before complete recovery and adaption can occur
Easier vs hard exercises recovery
Easier= easier to recover
Harder= take longer to recover
Fitness-fatigue paradigm- high training loads
With high training loads, you increase fitness but also increase fatigue resulting in a reduction in preparedness
Fitness-fatigue paradigm- low training loads
With low training workloads, little fatigue occurs but minimal fitness is developed resulting in a low level of preparedness
Why is it important that we properly periodize training to minimize fatigue and improve preparedness?
Fatigue dissipates at a faster rate than fitness, allowing preparedness to become elevated if appropriate training strategies are used to retain fitness while reducing fatigue
High fatigue dept
Large stressors cause more fatigue and a greater reduction in performance
Beneficial in off-season
Low fatigue debt
Small stressors cause less fatigue and less of a reduction in performance
Beneficial in in-season
Phase potentiation
Training block you complete should have a positive effect on the upcoming training block
Types of periodization
- Linear
- Undulating
- Concurrent
Linear periodization
Steady increase of intensity and decrease in volume
One training block is hypertrophy focused, one strength and one power
Undulating periodization
Train strength, power and hypertrophy all in one week with varying intensities and volume
Concurrent periodization
Intermixed
Train strength, power, hypertrophy during each day
What type of periodization is best for beginners ?
Linear
R7 approach to programming
R1- release
R2- reset
R3- readiness
R4- reactive
R5- resistance
R6- resiliency
R7- recovery
R1- release
Foam rolling, lacrosse ball work, self-myofascial release
R2- reset
Prehab exercises specific to the individual
Corrective exercise from FMS
R3- readiness
RAMP warm up
R4- reactive
Power or speed work
- sprints, jumps, throws
R5- resistance
Strength work
- compound lifts and accessory work
R6- resiliency
Energy systems development work or conditioning
- bikes, battle ropes, tempo runs
R7- recovery
Foam rolling, stretching/mobility, breathing exercises
Overtraining
Long-lasting performance incompetence due to an imbalance of training load, competition, non-training stressors and recovery
Supercompensation
When the overload training and recovery are balanced correctly and an overshoot in performance occurs
