Lecture 5: Periodization Flashcards
GAS
general adaptation syndrome
- alarm
- resistance
- exhaustion
alarm
weight applying stressor
- flight or fright response
- sympathetic nervous system kicks in
resistance
- adaptation to stressor
- use resources to meet demands of stressor
- cannot maintain indefinitely
Exhaustion
- all of body’s natural resources are completed
- fatigue/failure
- overtrained-> leads to burn out
Periodization
preplanned systematic variation in training specificity, intensity, and volume, organized in periods or cycles within an overall program
Macrocycle
an entire training year
-based around a year can be 4 months to 4 years
Mesocycle
several weeks to several months
-sport dependent and goal dependent
Microcycle
one week long, up to 4 weeks; 2 or more withe each mesocycle
-weekly or daily fluctuations in volume
Mateyev’s Model of Periodization
- novice and lower trained
- advanced athletes
Preparatory period
-focus on Volume/Quantity
-usually longest period
-establish a base level
3 phases
3 Phases in preparatory period
1) hypertrophy/endurance- very low to moderate intensity and very high to moderate volume
2) Basic Strength Phase- high intensity, moderate volume
3) Strength/Power Phase- high intensity and low volume
First transition period
- often provides one week lower intensity, lower volume, or both
- overreaching and tapering
- quick recovery (mental and physical)
Competition period
- peaking and maintenance
- very high to moderate intensity and very low to moderate volume (depends on how long it is)
Second transition period (active rest)
- 1-4 weeks
- focus on non sport specific activities (after competition period
Peak
high intensity, low volume
-can maintain a peak for almost 3 months before you need additional time to rest
maintain
moderate intensity moderate volume
Periodization Model for Resistance training
fig. 19.1
Stages of Sport Seasons & Periodization
Off-season- period between postseason and 6 weeks prior to first contest of next year’s season
Preseason- period leading up to the first contest (late stages of prep period + first transition)
in-season- all competition, (scheduled games and tournaments)
Postseason- after final contest and before start of next year’s off season (2nd transition period)
traditional model
linear- due to the gradually progressive mesocycle increases in intensity over time
-gradually increases intensity while while volume remains consistent
undulating non-linear model
large daily fluctuations in the load and volume assignments (for core exercises)
-always provides unique stimulus
Pros and Cons of undulating model
- shown to be more efficient in improving strength
- absence of accumulated neural fatigue (common to linear model)
- may result in overtraining quicker (must ensure proper rest)
RT Pre-season- Goals
increase intensity of sport specific training ad attention given to basketball drills and skills
RT- planned 3x per week and focus primarily on strength and power outcomes
RT IN season- Goals
-to maintain and possibly improve strength, power, flexibility, and anaerobic conditioning
RT- limit to 30min 1 to 3x per week, undulating regime of varying volumes of high intensity due to multiple games per week
Post season- RT goals
-recuperate physically and psychologically from the long in-season
RT- ALL activities low intensity and low volume
Off-season- RT goals
establish a base level of conditioning to increase athlete’s tolerance for more intense training in later phases and periods
RT- testing should be done to determine initial training loads,
-later training loads estimated from testing
3 Fundamental Reasons for using periodization
1) provide a unique stimulus (do not want our bodies to guess what is coming next)
2) Prevent overtraining (need the shifts)
3) Prevent boredom
