What is Periodization?

1. What is Periodization? Identify Goals Define Specific and Time Related Objectives Construct and Execute Training Training Program Fulfills Objectives Evaluate Progress toward Objectives SUCCESS A Road Map to Success

2. Why Periodization? The objective is to get all “systems” --physical, technical, psychological-- to come together for a major competition or a series of competitions.

3. SIX P's Proper Prior Planning Prevents Poor Performance

4. Focus • Evaluate athlete- • Select competitions or series of competitions for peak performance • Determine cycling • General role of Periods • What is in a Mesocycle? • Microcycles- how to put it together in a daily plan

5. Factors in Training Direct Factors Supportive Factors Administration & Economical Conditions Professional & Living Style Training Assessment Physical Training Scientific Assess. Audio Visual Training Facilities School/Coach Satisfaction Teaching Admin Diet Organized Daily Program No Smoke or Drink Increase Functional Potential Tests & Standards Club’s Organization Training Journal Technique Equipment Develop Biomotor Abilities Activity in Fresh Air Medical Control Self– Assessment Tactics Clothing Finances Budget Facilities for Complimentary Sports Organization of Competitions Planning Sleep Bompa-Theory and Methodology of Training –1986– p12

6. Considerations before you start • What does it take to achieve the goal that you and your athlete have selected? • Evaluate your athlete • Make definitive measurable objectives (Improve by 2% the scores on a particular test) • What are the competitions that you will • want to peak at? • Numbers of days that you have to work • with?

7. Evaluating your athlete • General: Physical, Physiological, Psychological and Technical Capabilities • Specific: Sports, Tactical, Technical and Functional Performance • Athlete: Finance, Nutrition, Occupation, Social, Training & Support

8. Basic Concepts • Over-Compensation is what training is all about- • The athlete loads and recovers and you can take training to a higher level due to improved fitness.

9. General Planning Considerations • Training emphasis- 1. When to shift from volume to intensity (quality) 2. When to shift from training to maintenance? 3. How long can the athlete be in the maintenance phase? 4. Peaking/Tapering cycle 5. General: Related: Specific

10. Periodization Flow TERMS EXAMPLES Single Cycle, Bi-Cycle or Tri-Cycle Preparatory Competitive Transition Annual Plan Macrocycle Period Mesocycle Microcycle Training Session Training Unit General Prep Specific Prep Week 1 Week 2 Week 3 Monday AM Monday PM Warm-up Drills Training Warm-down

11. Single Cycle, Bi- Cycle or Tri- Cycles? Oct Nov Dec Jan Feb March April May June July Aug Sept Month Preparation Competition Transition Period Specific Prep- Pre- Comp Re-cov MajorComp ActiveRest Meso General Prep Comp Oct Nov Dec Jan Feb March April May June July Aug Sept Oct Nov Dec Jan Feb March April May June July Aug Sept Preparation 1 Competition 1 T1 Preparation 2 Comp. 2 Transition General Prep Specific Prep Specific Prep PC Comp U Active Rest PC Competition U M GP Oct Nov Dec Jan Feb March April May June July Aug Sept Prep 1 Competitive 1 T1 Prep 2 Competitive 2 T2 Prep 3 Competitive 3 Tran 3 GP Spec Prep GP Spec Prep GP Spec Prep

12. PERIODS Transition Competition • PREPARATION (Adaptation--- Training to train) 2) COMPETITION (Application--- Training to win) 3) TRANSITION (Regeneration/Recovery) Preparation

13. GENERAL PREPARATION • Dominates the schedule • General- 50%: related-30%: specific-20% • VOLUME HIGH INTENSITY LOW • Fitness before skills • Improving weaknesses • Develop max strength and endurance • Major changes in technique or using new equipment • Weight loss • NO Competitions

14. SPECIFIC PREPARATION • General: Related: Specific • VOLUME HIGH INTENSITY INCREASING • Hardest working mesocycle • Technique must be schooled and stabilized as athlete has become stronger & quicker. • 2 a days might begin here • Testing occurs before, during and after mesocycle.

15. PRE-COMPETITION • VOLUME DECREASES INTENSITY INCREASES • Develop and stabilize competition performance • Maintain strength & fitness levels • Avoid imprecise patterns due to fatigue • Mimic time schedule & nutrition plan for major comp

16. COMPETITION • VOLUME LOW INTENSITY HIGH • General-20%: Related-30%: Specific-50% • All physical capabilities should be at their highest levels • Unloading occurs before competition • Avoid panic and changing loads or intensities- sudden shifts are harmful to athlete.

17. TRANSITION • Gentle reduction of all loading • Must be active– you do not want to lose all previous work • Lots of cross-training • Gets the athlete prepared for General Prep phase.

18. TESTING Should occur between each mesocycle WHY? • Identify weakness • Monitor progress • Provide incentive • Predict Performance Potential • Measure level of fitness • Determine modifications that may be needed.

19. PEAKING/TAPERING • Optimal taper time- 2 weeks • Maintain intensity • Reduce volume in training by 60-90% • Maintain training frequency at > 80% • Use progressive, non-linear tapering • Performance improvements between .5 and 6.0% Scientific Bases for Precompetition Tapering Strategies Inigo Mujika and Sabino Padilla, Medicine and Science in Sports and Exercise, 2003 Vol. 35, No. 7, pp 1182-1187

20. Single Cycle, Bi- Cycle or Tri- Cycles? Oct Nov Dec Jan Feb March April May June July Aug Sept Month Preparation Competition Transition Period Specific Prep- Pre- Comp Re-cov MajorComp ActiveRest Meso General Prep Comp Oct Nov Dec Jan Feb March April May June July Aug Sept Oct Nov Dec Jan Feb March April May June July Aug Sept Preparation 1 Competition 1 T1 Preparation 2 Comp. 2 Transition General Prep Specific Prep Specific Prep PC Comp U Active Rest PC Competition U M GP Oct Nov Dec Jan Feb March April May June July Aug Sept Prep 1 Competitive 1 T1 Prep 2 Competitive 2 T2 Prep 3 Competitive 3 Tran 3 GP Spec Prep GP Spec Prep GP Spec Prep

21. TRADITIONAL MACROCYCLE: GENERAL CONCEPT TAPER Volume MESO Intensity MESO Technique MESO General Specific Competition Peak Transition

22. MICROCYLES • OBJECTIVE: Manipulating the load (volume, intensity, technique or all of them) within a weekly cycle, so that the loads are offset with recovery. • Matveyev and others state that a block of 4 microcycles works best with each microcycle building upon the other called summated microcycles

23. MICROCYCLE VARIATION: SIMPLE M T W TH F S SU TECH H L REST H L M REST APPROACH WORKS WHEN THERE ARE ONLY 1 OR 2 RELATED ACTIVITIES

24. MICROCYCLE VARIATION: SIMPLE M T W TH F S SU TECH H L REST MH L M REST SV L M M L M M REST WTVL M L L M L REST EMPHASIS ON GAINING TECHNICAL SKILLS (MULTI- COMPONENTS)

25. Summated MICROCYCLES Traditional 16 WEEK MESOCYCLE Performance Fatigue VOLUME

26. Variation emphasizing Power Gains Performance Fatigue VL

27. Annual Plans ANNUAL PLANS • Determine major competition or competitions • Determine Cycling (Single, Bi or Tri) • Count the number of days till the major competition • Develop your time frames for the periods (Prep,Comp,Tran) along with objectives within those periods • Pencil in the objectives of your microcyles

32. REFERENCES • Training for Sports and Fitness- Brent S. Rushall and Frank S. Pyke, 1990 • MacMillian Education Australia Pty Ltd. • Training Theory- Frank Dick,1984 , British Amateur Athletic Board • Science of Sport Training: How to Plan and Control Training for Peak Performance, Thomas Kurz, 1991, Stadion Publishing Company • Fundamentals of Sports Training- L. Matveyev, 1981, Progress Publishers • Sports Training Principles- Frank Dick, 2002, A & C Black Publishers • Peak when it counts: Periodization for American Track & Field, William Freeman, 1989, TAFNEWS Press • Theory and Methodology of Training: The Key to Athletic Performance, Tudor Bompa, 1983, Kendall/Hunt