Progression - Types of Periodizations Flashcards
What is periodization?
the process of organizing training into periods.
What are some variables in periodization?
“periodization encompasses the manipulation of a wide range of variables to include volume, intensity, frequency, rep range, exercise selection, exercise order and rest intervals etc. and that is why it is placed outside the pyramid”
What is linear periodization?
How can linear periodization be structured?
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Typically, this started with months of training dedicated to higher volume lower intensity work, such as hypertrophy and muscular endurance work, followed by months of training dedicated to lower volume higher intensity strength training, and culminating with lower volume power training before tapering and peaking performance for competition.
over the course of the model, training becomes more sport specific as the athlete gets closer to competition. hypertrophy and muscular endurance builds the base of tness and structural adaptations. Then, the strength mesocycle increases the ability to recruit the newly added structure to produce higher forces.
Finally, the athlete trains to develop power by lifting lighter loads as fast as possible. The adaptations from high velocity training combined with the adaptations from the strength phase mean greater power output (power in physics is force multiplied by velocity). This final phase is the most sport specific for most athletes as they are typically moving their bodies, opponents’ bodies, and lightweight implements like balls, pucks, rackets or bats through space. Therefore, light load, high velocity training is thought to have the most functional transfer to sports performance.
however, it’s important to note that all periodization models are intended to be adapted according to the unique demands of each sport. For example, low load high velocity power training is less specific to a strength athlete than actual strength training. yet, in the traditional western model power comes after strength. so, for a powerlifter would you conclude a peaking cycle with 40% of 1rm jump squats? no, you of course would be continuing from the strength phase, doing lowered volume, high intensity strength training, which in the case of a powerlifter would be more sport specific”
How does the hypertrophy and muscular endurance mesocycle help?
“hypertrophy and muscular endurance builds the base of fitness and structural adaptations.”
How does the strength mesocycle help?
“the strength mesocycle increases the ability to recruit the newly added structure to produce higher forces.”
What training has the most functional transfer to sports performance?
“Finally, the athlete trains to develop power by lifting lighter loads as fast as possible. The adaptations from high velocity training combined with the adaptations from the strength phase mean greater power output (power in physics is force multiplied by velocity). This final phase is the most sport specific for most athletes as they are typically moving their bodies, opponents’ bodies, and lightweight implements like balls, pucks, rackets or bats through space. Therefore, light load, high velocity training is thought to have the most functional transfer to sports performance.”
What is the main difference between Block and linear periodization?
“The main difference between block and linear models, is that the mesocycles are shorter than in linear periodization.”
“in traditional linear periodization, one spends multiple months training only for hypertrophy, before then moving on to only train strength for multiple months. one critique of this approach is that during this extended period of training for only one goal, the adaptations from the previous periods start to degrade. To address this, block periodization uses mesocycles for volume and intensity that last typically no longer than a month and a half. mesocycle length can be adapted to the number of competitions that need to be peaked for within a season. additionally, a volume block doesn’t necessarily need to be devoid of high intensity work, it just needs to be higher in volume and lower in intensity relative to the intensity block that follows it. in many ways block periodization is the same concept as linear periodization, but with a more flexible approach to meet the demands of athletes who might need to peak multiple times in a year. “
Who are the benefits of block periodization? Who is it best for?
What is undulating periodization?
“a form of periodization that changes training variables each training session within a week. This can be performed simply by varying the rep range used on each day, or by designating different days of the week with different training goals. For example, you might simply do 10’s on day 1, 5’s on day 2, and 8’s on day 3, or you might have a “strength day”, a “hypertrophy day” and a “power day” all in the same week. “
What is DUP?
Daily Undulating Periodization where the training goals change every session. For example in a week if you train 3 days your might have Hypertrophy in day 1, Strength in day 2 and Power in day 3
What is WUP?
Weekly Undulating Periodization where the training goals change every week. For example week 1 could be dedicated for hypertroph, week 2 could be dedicated for strength and week 3 for power.
Which type of periodization is best? Integration
Trick question, there is no best, but using a multilayer integrated approached where you borrow principles from each of them and also from conjugating and reverse lineal periodization will more than likely provide the best results.
What type of periodization is 5/3/1?
“a linear, block, weekly undulating program when broken down. “
“The take home is that almost every program follows a linear progression to some degree. additionally, very rarely are you doing the same exact rep range every day or week, for months on end, so almost every program undulates. Finally, if you have phases to your training that last a month or so, you have incorporated a core tenet of block periodization.”
What is an example of Linear periodization with elements of DUP & Block periodization?
Jim Wendler’s 5/3/1
