Periodization Essentials and Innovations

1. Periodization Essentials and Innovations Chapter 22

2. Objectives • Understand the concept of periodization • Describe phases and cycles • Design a year long program • Define program variables • Discuss fractal nature of periodization

3. Periodization Model • A system of planned variation in program variables. • The “system” of periodization was established to prevent “overtraining” and optimize peak performance through training cycles. • Developed in the 1960’s (Russia) & based on the “General Adaptation Syndrome” (GAS) of Selye.

4. Adaptation to Stress (GAS) • Phase One = Shock or Alarm Phase • First 2 to 3 Weeks of Training • Neural Adaptation • Phase Two = Super-Compensation Phase • Biochemical, Structural, Mechanical, Physiological Adaptations • Phase Three = Maladaptation Phase • Overwork/Overtrain – Staleness/Exhaustion • Manipulation of the GAS Theory promotes a progressive system of periodization that can be developed to prevent overtraining and enhance performance.

6. Periodization Cycles • Macrocycle • Overall Training Period (e.g., 1 year, 4 years) • Good Will Games/Pan American Games/Olympics • Mesocycle • Within the macrocycle comes 2 or more mesocycles which can be weeks to months depending on program goals and the athletes conditioning levels • Microcycle • Within each mesocycle are a number of microcycles which include periods of 7 training days • A main goal is to establish progressive sport specific training that promotes peak performance and reduce injuries within a given time frame.

7. Hypertrophy Phase (1) • Phase 1 = Hypertrophy/Endurance Phase • Highest volume (4-6 sets, 8-12 reps) • Lowest intensity (60% to 75% of 1RM) • Lasts up to 6 weeks (Based on program goals & level of athletes conditioning) • Establish neural & muscular base (adaptations) • Low intensity aerobic activity • Agility progression • Flexibility progression

8. Strength Phase (2) • Phase 2 = Strength Phase • Moderate volume (3-4 sets, 4-8 reps) • Intensity (75% to 85% 1RM) • Moderate intensity aerobic activity • Moderate intensity plyometric training (Levels 1-5) • More complex lifts first • Multiple joint movements before single joint • Agility & flexibility progression • Towing/Downhill activities (Speed development) • Recovery times between sets based on energy systems ratios (NSCA)

9. Power Phase (3) • Phase 3 = Power Phase • Low volume (1-2 sets, 1-4 reps) • High intensity (85% to 95% 1RM) • Full recovery between sets (energy systems ratios) • High intensity aerobic activities & plyometrics • Power moves – multi-joint • Plyometric drills separate from RT days • Agility & flexibility progression • The goal is to PEAK right before competition begins

10. Competition Phase • Competition Phase • Maintenance Phase • Multi-joint exercises are emphasized • Frequency and volume reduced • No plyometrics (With a few exceptions)

11. Matveyev’s Model Volume (Quantity) Intensity (Quality) Technique (Training) Preparatory Transition Competition Transition Period

12. Other Considerations • Assessment (Early & Periodic) • Genetic predisposition (Ind. differences) • Restoration • Recovery (Between workouts) • Level of conditioning • Proper nutrition • In season considerations • (H – M – L) • Time between next competition • Individualize periodization models

14. Fractal Periodization

15. Fractal Design • Fractal = self similar at increasing levels of magnification. • Function of non-linear dynamics. • Deterministic chaos-complexity not disorder. • Periodization is designed to meet goals-non-linearly.

18. Fractal Design cont… • Two variables differ by any arbitrarily small amount, their paths will diverge dramatically. • Systems will then be unpredictable over the long range. • Sensitive dependence on initial conditions (Lorenz, 1993-butterfly effect).

20. Volume and Intensity • Periodization is fractal in time series. • Volume = set x reps. • Intensity = % 1RM. • Inverse relationship. • Non-linear aspect due to rest.

21. Macrocycle - Year

22. Mesocycle – 3 Months

23. Self Similarity • 18th century “Physico-Theologians” called it “mutuality of adaptation” • Volume and intensity are related at every level. • Increasing magnification reveals nothing. • Cause and effect are indistinguishable.

24. Microcycle – 2 Weeks

25. Single Day – 4 Sets

26. Peak Adaptation • Poe called it “Reciprocity of Adaptation.” • Start determines finish. • Miscalculation in space travel-off course? • Miscalculation in program design-overtraining? • Keys are: • Choose wisely at start • Understand fractal nature of design • “Mutuality” of variables will determine outcome.

27. What is it?

28. Next Class • Download Brown and Knee article and write a one page summary