Periodization Flashcards
Periodization
Structured programming in training dependent upon time and goals (preseason, in season, post season, off season)
A successful training program allows for management of:
Adaptive response (physiology), handle accumulated fatigue (recovery), and capitalize on the after effects (increased performance)
GAS
General Adaptation Syndrome
Alarm (1st) Phase
Initial phase of training, when stimulus is first recognized and performance generally decreases in response to fatigue
Resistance (2nd) phase
adaptation occurs and the system is returned to baseline or, in most instances, elevated of baseline
Super compensation (3rd) phase
New level of performance capacity in response to the adaptive response found in the resistance phase
Overtraining (last) phase
If stressors are too high, performance can be further suppressed and overtraining syndrome can result
GAS 3 Stages
- alarm
- Resistance
- Exhaustion
What happens to the athlete in alarm stage?
New stress (heavier loads, increased volume) causes fatigue, soreness, stiffness, reduction in energy stores
What do athletes experience in Exhaustion Stage
Overreaching or overtraining (excessive loading, monotonous training, overly varied training)
Stimulus - Fatigue - Recovery - Adaptation Theory
greater the magnitude of the workload, more fatigue accumulates, longer the delay for complete recovery and adaptation
Fitness Fatigue Paradigm
Every training bout, session, or cycle creates both fatigue and fitness after affects.
Why is the sequencing of training loads important?
Having work loads in a systematic manner increases fitness and preparedness while also giving time for fatigue to dissipate faster than fitness (it does quicker naturally)
Training session vs Training day
Several hours ; 1 day (can include multiple sessions)
Microcycle
Several days to 2 weeks
Most common 1 week
Composed of multiple workouts
