Periodization Flashcards
periodization
the logical and systematic process of sequencing and integrating training interventions in order to achieve peak performance at appropriate time points
preparatory period
off season - occurs when there are no competitions, and technical, tactical, or sport-specific work is limited
general preparatory phase
typically occurs during the early part of the period and often targets the development of a general physical base
specific preparatory phase
this is an increased emphasis on sport-specific training activities that prepare the athlete for the competitive period
hypertrophy or strength endurance phase
generally occurs during the early portion of the preparatory period - 50-75% of 1RM at 3-6 sets of 8-20 reps
basic strength phase
later in the preparatory phase; the primary aim is to increase strength of the muscles that are essential to the primary sport movements - (80-95% of 1RM w/ 2-6 sets of 2-6 reps)
first transition period
the link between the preparatory and competitive periods
strength/power phase
the main phase within the first transition period (30-95% of 1RM, depending on the exercise) and low volume (2-5 sets of 2-5 reps)
competitive period
preparing the athlete for competition by further increasing strength and power via additional increases in training intensity while decreasing volume
peaking programs
attempt to place the athlete in peak condition for about 1-2 weeks (50-93% of 1RM & 1-3 sets of 1-3 reps)
maintenance program
moderate to high training at low to moderate volumes
85-93% of 1RM & 2-5 sets of 3-6 reps
second transition period
the period between the competitive season and the next annual training plan or the preparatory period of a macrocycle- sometimes referred to as an active rest or restoration period and generally lasts 1-4 weeks
