Periodization Planning Flashcards
periodization requires _
periodization requires the application of planned phase changes and cycles in programming to drive physical and metabolic adaptations to improve performance
what is periodization?
- several months to a year
- larger plan for programming (*blocks/chunks of programming that can fit under a larger scale or accomplish a goal)
- contains; preperatory, competitive and transition periods
In the periodization graph shown in class, what 2 variables fluctuate?
volume/quantity and intensity/quality
in the periodization graph shown in class, what 4 phases were there?
- general preparatory
- specific preparatory
- competition
- transition
why do we periodize?
- prevents performance plateaus
- drastically reduce performance decrements
- decreases risk of injury
- reduces signs and symptoms associated with overtraining
- allows coach and staff to be on the same page
- balance several components of a team’s monthly to annual plan
- plan is fluid and can be adjusted when needed
how does periodization prevent performance plateaus?*
- diminishing returns principle
- if you do the same thing all the time, will start to see plateau
- keeping progressive stimulus throughout
in the weeks (x axis) vs performance (y axis) periodization graph shown in class:
a) what training variables fluctuate?
b) what do we ultimately want to see go up over time?
a)
- base fitness
- strength
- power
- power endurance
- body weight
- technical skill
- climbing performance
b)
- performance peak
give an overview of training phases up until training period
annual training plan>macrocycle> (preparatory period, competition period, transition period)
what does the preparatory period divide into?
preparatory period > (preperatory period, second transition period)> (off-season, pre-season)> strength training focus
what does the competition period divide into?
competition period> competition period> in-season>maintenance
what does the transition period divide into?
transition period>second transition period>post-season>AR (strength training focus)
name the 3 different types of training periods within a macrocycle
preparatory period, competition period, transition period
name the 4 stone, o’bryant and garhammer training periods
preparatory period, second transition period, competition period, second transition period
name the 4 seasons
off-season, pre-season, in-season, post-season
what 5 types of periodization cycles are there?
- quadrennial cycle
- macrocycle
- mesocycle (phase)
- microcycle
- workouts
describe quadrennial cycle
multi-year plan > or = 4 years
describe macrocycle
description of complete training period < or = year
describe mesocycle (phase)
description of singular training cycle or block: 3-4 weeks
describe microcycle
describes the structural unit of a mesocycle: 1 week
describe workouts
describesthe structural unit of a microcycle: hours/minutes
define general prep (GP) phase
- high volume of less specialized work which typically lasts 1-3 months but may be repeated during a macrocycle
- purpose: raise the levels of preparedness specific to a sport
*might look different between individual/sport position differences
*start to tailor things a little later
define specific prep (SP) phase
- relatively high-volume phase in which the exercises selection becomes more specific to the sport performance
- purpose - raise the work capacity of the athletes but in a more specific manner than GP
*individual piece comes in
define competition (in-season) phase
- lower volume, higher-intensity phase associated with very specific exercise selections
- purpose - maintenance of strength/abilities, injury prevention
*keep athlete healthy and injury-free, do no harm (undertraining is better than overtraining here)
compare the difference between overtraining and undertraining in on and offseason
in off season wantto be as close to overtrianing while challenging the athlete
- cause adaptation with demanding stimulus
- in competiton, would rather undertrain than overtrain
define peaking phase
- phase of a climactic sport usually at the end of a mesocycle
- usually characterized by lowering volunme and either raising or maintaining intensity
- devoted to bringing performance up to maximum levels by dissipating fatigue
define transition (active rest)
- period where the athlete recuperates after stressful competition or training to be able to response optimally to further training
- characterized by the absence of traditional training. However it should include some activity (ie. a sport other than what the athlete is competing in)
*turn annual cycle over, have to reset to recover and prepare for offseason
what has to come before accomplishing peaking?
have to have things that come before it
- if your workload is 0, you can’t take anything away to make it feel like you are doing less
list the order of things in the ‘preparedness’ pyramid (defining the phases cont’d)
top> bottom
mental preparedness>skill specific preparedness (SSP_> sports-specific physical preparedness (SPP)> general physical preparedness (GPP)
as you gef from general (GPP)>specific (SPP)>competition> transition, what should be happening to volume /intensity/ technique
volume going down
- intensity going up
- technique hopefully going up
what are the variables of periodization?
- intensity
- volume
- repetitions
- sets
- sessions/day
- days/week
- intensity cycle
*there is an opportunity to train any of these adaptations in any block
how does intensity change from
a) general preparation: strength-endurance
b) special preparation:basic strength
c) competition: strength & power
d) peaking/active rest: peaking/maintenance
GP: low to moderate
SP: high
comp: high
peaking/active rest: very high to low
how does volume change from
a) general preparation: strength-endurance
b) special preparation:basic strength
c) competition: strength & power
d) peaking/active rest: peaking/maintenance
Gp: high
SP: mod to high
comp: low
peaking/ active rest: very low
how do reps change from
a) general preparation: strength-endurance
b) special preparation:basic strength
c) competition: strength & power
d) peaking/active rest: peaking/maintenance
gp: 8-20
sp: 4-6
comp: 2-3
peaking/active rest: 1-3
how do sets change from
a) general preparation: strength-endurance
b) special preparation:basic strength
c) competition: strength & power
d) peaking/active rest: peaking/maintenance
gp: 3-5
sp: 3-5
comp: 3-5
peaking: 1-3
how do sessions/day change from
a) general preparation: strength-endurance
b) special preparation:basic strength
c) competition: strength & power
d) peaking/active rest: peaking/maintenance
gp: 1-3
sp:1-3
comp: 1-2
peaking: 1
how do days/week change from
a) general preparation: strength-endurance
b) special preparation:basic strength
c) competition: strength & power
d) peaking/active rest: peaking/maintenance
gp: 3-4
sp: 3-5
comp: 3-6
peaking: 1-5
how does intensity cycle change from
a) general preparation: strength-endurance
b) special preparation:basic strength
c) competition: strength & power
d) peaking/active rest: peaking/maintenance
gp: 2-3/1
sp: 2-4/1
comp: 2-3/1
peaking: n/a
define alarm phase (adaptation principle)
the initial phase of training, when stimulus is first recognized and performance generally decreases in response to fatigue
*DOMS
define resistance phase
the second phase, in which adaptation occurs and the system is returned to baseline or, in most instances, elevated above baseline
*synonymous with recovery, 24-48 hrs is good btw resistance and 72 with speed and power
define supercompensation phase
new level of performance capacity that occurs in response to the adaptive response found in step 2
define overtraining phase
if stressors are too high, performance can be further suppressed and overtraining syndrome can result
*stimuli too close together so body can’t adapt
describe progressive overload in action
- avoid accomodation stagnation
- without challenge - no adaptation
- too much = risk of setback
what are the 2 types of periodization?
linear and undulating
describe linear periodization
- progression from endurance/strength/power
- need a big chunk of trainingtime
- progressing towards 1 peak
*inverse relaationship with volume and intensity
describe undulating periodization
- multiple adaptations in a program or change is not linear (strength this month, endurance next month, etc.)
- allows for multiple peaks
- allows for scheduling of a training plan with other aspects involved (practices, school, jobs etc.)
what’s an example of linear periodization?
4 week mesocycle
*includes 3 summated (loading microcycles) and 1 deload microcycle
describe the 3 summated (loaded) microcycles within a mesocycle
3 summated (loading) microcycles
- progressive increase in volume-load by manipulation of one or both of the variables involved (i.e. volume and intensity)
describe the deload microcycle within a mesocycle
1 deload microcycle
- purpose of dissipating fatigue in the attempt to achieve supercompensation abilities (i.e. strength)
- research has found that reduction in volume is the optimal method of achieving deload
describe adaptations of periodization
long linear
- intensity increases within mesocycle within goal specific range
- the training goal will change from one mesocycle to the next, progressing from extensive to intensive workloads (i.e. hypertrophy>strength)
- extensive - high volume, low intensity
- intensive- low volume, high intensity
of all the methods of periodization, long linear has the most gradual progression from
extensive to intensive workloads
- this is beneficial for younger athletes, who may need additional time to adapt to new stimuli
what are the different blocks of training? (adaptations of periodization)
structural block, hypertrophy block, max strength block, power work block
