Periodizatin Flashcards

1
Q
  • Maintains volume while decreasing intensity within microcycle
  • Falsely referred to as linear
A

Traditional

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2
Q
  • Undulating or Daily undulating
  • Large daily fluctuations in intensity and volume within microcycle
A

Non-linear

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3
Q
  • Matveyev;s Model
  • Gradually increases intensity and complexity while gradually reducing volume
A

Linear

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4
Q

Loads designed to be full repetition maximums

A

Heavy day

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5
Q
  • Loads reduced to allow for recovery
  • Still maintains sufficient training frequency and volume
A

Light day

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6
Q
  • Cannot be ignored
  • stimulus must be greater than norm, otherwise adaptations do not occur
A

Overload principle

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7
Q

Occurs during off-season and is usually the longest phase
Goal: Establish base level of fitness to increase workout tolerance

A

Preparatory phase

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8
Q
  • Developmennt of general physical base
  • Large variety of training to develop general motor abilities
A

General Preparatory

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9
Q

Transition from general to more sports-specific training

A

Specific preparatory

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10
Q
  • Plyometrics increase in complexity
  • High-volume end of hypertrophy recommendation
  • Conditioning still general (capacity)
A

Hypertrophy / strength endurance phase

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11
Q
  • Plyometrics increase in complexity and olympic lifts (or derivatives)
  • Low-volume end of hypertrophy, pushing towards strength recommendations
  • Speed and agility techniques
  • Pace/tempo and/or interval training
A

Basic strength phase

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12
Q

Links the preparatory and competitive periods and focuses on translating strength gains to power developmen

A

First Transition period

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13
Q
  • Mixed training approach for strength and power
  • pace/tempo, intervals and high-intensity intervals
  • Speed and agility techniques and capacity
A

Strength/power phase

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14
Q
  • Balance fitness-fatigue paradigm along with increased sports-specific activities/tactics
  • Designed to peak or to peak and maintain
A

Competitive period

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15
Q
  • Between competitive season and the next off-season (1-4 weeks)
  • provides athlete with an opportunity to rehabilitate injuries and refresh both physically and mentally
  • Participation in non-sports specific activities (other recreational sports)
A

Second transition period

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16
Q
  • Beginning of preseason
  • Female college basketball center
  • Has been resistance training since high school
  • Skilled in machine and free weight exercises
A

Example scenario of annual training plan