PERIODIZATION

1. PERIODIZATION • Gradual cycling of specificity, intensity, & volume of training to achieve optimal levels of conditioning for the most important competitions! • Concept behind periodization: • “PREVENT STALENESS!” • Low intensity non-specific activities • aerobic conditioning • “Cross-training” • Moderate intensity non-specific activities • Moderate intensity & volume, specific activities • High intensity, low volume, specific activities

2. PERIODIZATION • Russian Physiologist Leo Matveyev • Proposed in 1960’s • Hans Selye’s General Adaptation Syndrome (Fig. 22.1) • Exposure to new stressors • Shock or alarm phase • Several days to several weeks • Excessive soreness, stiffness, drop in performance, etc. • Resistance phase • Supercompensation occurs • Neurological adaptations occur while muscle changes lag • Exhaustion phase • Chronic fatigue, soreness, loss of ability to adapt to the stressor

3. PERIODIZATION • Macrocycle • Quadrennium (4 year period/Olympic schedule) • 1 year of training • College year • Mesocycle (>2 contained in the macrocycle) • Part of a year • Pre-season/In-season/Off-season • Microcycle (>2 contained in the mesocycle) • Can range anywhere from 1 to 4 weeks or more • Focuses on daily and weekly training variations • Matveyev’s model of periodization (Fig. 22.2)

4. COMPONENTS OF A MESOCYCLE • Preparatory period • Phases 1 to 3 • Hypertrophy/endurance • Strength • Power • Competition period • Major competitions • Transition periods • Active Recovery time • Stone, O’Bryant, & Garhammer (1987) (Fig. 22.3) • First & Second transition periods

5. PREPARATORY PERIOD • Preparation for competition • 3 Primary Phases (I use 4 phases!) • Neural introduction phase • Hypertrophy/endurance (1 to 6 weeks in duration) • Early stages of off season • Low intensity & high volume • Non-specific activities build to sport specific activities • Increase in LBM, muscular and metabolic endurance • Laying down a base for future intense training • Basic Strength • Later stages of off season & pre-season • Progressive intensity for sport specific muscles • Strength/Power • Immediate pre-competition • 75-95% of 1 RM & low volume (3-5 sets of 2-5 reps)

6. Transition periods • First transition • Splits the preparatory and competitive periods • Denotes a break between high-volume & high intensity • Allows for supercompensation • Second transition (Active Rest) • Follows the competition phase prior to the next preparatory period • Allows for recovery • May last 1 to 4 weeks • Non-specific sport activities (cross-training) • “Unloading week” • Preparation for next work period • Does not necessarily include resistance training

7. Competition Period • Primary goal is to maximize strength and/or power! • Increase in intensity with a drop in volume • Skill technique becomes primary factor in training • Physical conditioning may decrease (maintenance issue) • Phase can last 1 to 3 weeks or an entire competitive season • “Conflicting Philosophies” • Maximal performance now or shoot for end of season performance • Peaking • >93% of 1RM with low volume (1-3 sets of 1-3 reps) • Maintenance • 80-85% of 1RM with moderate volume (2-3 sets of 6-8 reps)

8. Periodization Models • Table 22.1 • Linear vs Nonlinear (Undulating) Models • Linear • Gradually progressive microcycle increases in intensity over time • Nonlinear • The alternative model focuses on large daily fluctuations in the loads and volumes for core exercises. • Text example • 4 sets of 6RM on Tues • 3 sets of 10RM on Thur • 5 sets of 3RM on Sat • Limited research has shown support for both models!

9. Macrocycle & Mesocycle Examples • Tennis Model • (Fig. 22.4) • Generic model for a team sport • (Fig. 22.5) • Competition period (In-season mesocycle) • Page 522 • Practice schedule • Page 523 • Off-season mesocycle • Page 524-526