Periodization Flashcards
Periodisation definition
Strategy to promote long-term training and performance improvement. Organised into periods or cycles within an overall program.
Describe phase 1 of the preparatory period
General prep: hypertrophy or strength endurance phase.
Goal: increase lean body mass and develop an endurance
Length: 1-6 weeks
Load: low-moderate
Vol: high
Describe phase 2 of the preparatory period
Specific prep: basic strength - more sport specific
Goal: increase strength of muscles for primary sport movements
Load: high
Vol: moderate to high
4 common periods of the periodization model
- Preparatory period - general and specific
- First Transition - strength and translation into power development
- Competition period - peaking and maintenance
- Second transition period - active rest
Periodisation cycles levels and lengths
- Annual year - 1 year
- Macrocycle - several months to a year
- Mesocycle - 2-6 weeks
- Microcycle - several days to 2 weeks
- Training day - 1 day
- Training session - several hours
Super-compensation description
The body adapts to a training stimulus by making various neuromuscular, biomechanical and structural adjustments that lead to increased performance.
Supercompensation process (4)
- Application of training or loading stress
- Recovery phase
- Super-compensation
- Involution (loss of super-compensation effect)
Fitness-fatigue paradigm
Fatigue dissipates faster than fitness allowing for elevated preparedness with use of appropriate training strategies
Describe the pre-competition phase
Pre-competition - first transition period
Goal: strength -> power
Load: low to very high
Volume: low
Describe the competition phase
Goal: peak or maintain strength and power Peak Load: high to low Peak Vol: very low Maintenance load: high Maintenance vol: moderate
Describe the 2nd transition period (post competition)
Goal: Active rest physically and mentally and to rehabilitate injuries
Load: low
Volume: low
What period does the offseason include
preparatory period
What period does the pre-season include
First transition period - precompetition
What period does the in season include
competition period
What period does the post season include
second transition period - active rest
Ways of structuring mesocycles (6)
- developmental/step-load cycle
- flat loading cycle
- reverse step loading-cycle
- competitive cycle
- Tapering of unloading cycle
- Transition cycle
Developmental/step-load cycle
stepwise progression of overload
- L
- M
- H
- L
Flat loading cycle
sudden change to high load designed to provide a large, focused training stimulus
1. H 2. H 3. H 4. L
Reverse step-loading cycle
load decreased from step to step
only used during peaking prior to competition
1. H 2. M 3. L 4. H
Tapering or unloading cycle
Decrease in load by decreasing volume with high intensity
- Recovery
1. high or medium 2. medium or low 3. low 4. medium
Transition cycles
- Recovery at end of macrocycle
- low load
