Periodization in Periodization in Strength and Strength and Conditioning TrainingConditioning Training

By: Lisa Martin CSCSBy: Lisa Martin CSCS

Director of Strength and Director of Strength and ConditioningConditioning

Ideas behind Ideas behind PeriodizationPeriodization1.1. Although training will produce Although training will produce

positive outcomes, the desirable positive outcomes, the desirable results can not continue indefinitely.results can not continue indefinitely.

General Adaptation Syndrome- body adapts easilyGeneral Adaptation Syndrome- body adapts easilyLess frequent physical and psychological Less frequent physical and psychological

adaptationsadaptationsPlateaus, overtraining, risk of injuryPlateaus, overtraining, risk of injury

2.2. In order to gain any particular aspect In order to gain any particular aspect of strength or conditioning, you need of strength or conditioning, you need to overload your system with to overload your system with increased external stimulusincreased external stimulus

General Adaptation General Adaptation Syndrome (GAS)Syndrome (GAS)

1.1. Alarm- body is introduced to new or Alarm- body is introduced to new or increased stressincreased stress

Soreness, temporary drop in performanceSoreness, temporary drop in performance

2.2. Resistance Phase- body adapts to stimulus Resistance Phase- body adapts to stimulus and returns to regular functioningand returns to regular functioning

““super compensation”- relies on neurological super compensation”- relies on neurological adaptations to continue training while muscle adaptations to continue training while muscle tissue undergoes biochemical, structural and tissue undergoes biochemical, structural and mechanical adjustmentsmechanical adjustments

3.3. Exhaustion- overtrainingExhaustion- overtrainingFatigue, soreness; non-training stress may aid in Fatigue, soreness; non-training stress may aid in leading to this stageleading to this stage

Definition of Definition of PeriodizationPeriodization Periodization is an organized Periodization is an organized

approach to training that involves approach to training that involves progressive cycling of various progressive cycling of various aspects of a training program aspects of a training program during a specific period of time to during a specific period of time to bring about optimal gains in bring about optimal gains in physical performance.physical performance.

Look AgainLook Again

Periodization is an Periodization is an organizedorganized approach to trainingapproach to training

that involves that involves progressiveprogressive cycling of cycling of various aspectsvarious aspects of a training program of a training program during a during a specific period of timespecific period of time to bring about to bring about optimal gainsoptimal gains in in

physical performance.physical performance.

Why do we program this Why do we program this way?way?

Periodization is most widely used in Periodization is most widely used in resistance program design to avoid resistance program design to avoid over-training and to systematically over-training and to systematically alternate high loads of training with alternate high loads of training with decreased loading phases to improve decreased loading phases to improve components of muscular fitness components of muscular fitness (strength, strength-speed, strength-(strength, strength-speed, strength-endurance) aiming to peak at the endurance) aiming to peak at the most advantageous time for an most advantageous time for an athleteathlete

Traditional ModelsTraditional Models

Traditional models of periodization describes a Traditional models of periodization describes a progression from high volume and low-progression from high volume and low-intensity work towards decreasing volume and intensity work towards decreasing volume and increasing intensity during the different cycles. increasing intensity during the different cycles.

3 Traditional Models3 Traditional Models– Stepwise periodization-Stepwise periodization- a reduction in volume and an a reduction in volume and an

increase in intensity in steps during the training cycle increase in intensity in steps during the training cycle – Overreaching periodization-Overreaching periodization- there is periodic short there is periodic short

term (1-2 week) increase in volume or intensity term (1-2 week) increase in volume or intensity followed by a return to normal trainingfollowed by a return to normal training

– Undulating periodization-Undulating periodization- training volume and training volume and intensity are increased and decreased on a regular intensity are increased and decreased on a regular basis, but not in the general pattern of always basis, but not in the general pattern of always increasing intensity and decreasing volume as the increasing intensity and decreasing volume as the training period progressestraining period progresses

““Various Aspects”Various Aspects”

Many training variables can be Many training variables can be manipulated in an attempt to optimize the manipulated in an attempt to optimize the exercise program:exercise program:– # of sets per exercise # of sets per exercise – # of repetitions per set# of repetitions per set– Types, order and # of exercises per training sessionTypes, order and # of exercises per training session– Rest periods between sets and exercisesRest periods between sets and exercises– Resistance/LoadResistance/Load– Type and tempo of muscle action (e.g., eccentric, Type and tempo of muscle action (e.g., eccentric,

concentric, isometric)concentric, isometric)– Frequency of training sessionsFrequency of training sessions

Volume vs. IntensityVolume vs. Intensity

Intensity- the weight lifted in relationship to a maximal Intensity- the weight lifted in relationship to a maximal strength level (e.g., one repetition maximum), or a strength level (e.g., one repetition maximum), or a multiple repetition maximum (e.g., 10 repetition multiple repetition maximum (e.g., 10 repetition maximum). maximum). – In a running or conditioning program, intensity is often In a running or conditioning program, intensity is often

used to describe a percentage of an age predicted used to describe a percentage of an age predicted maximum heart rate or Vo2 max.maximum heart rate or Vo2 max.

Volume- refers to the TOTAL number of repetitions, sets Volume- refers to the TOTAL number of repetitions, sets and exercises performed in a strength training sessionand exercises performed in a strength training session– In a running session, volume refers to the total distance In a running session, volume refers to the total distance

and/or time of a conditioning programand/or time of a conditioning program

RELATIONSHIP:RELATIONSHIP:– the higher the intensity, the lower the volume of a the higher the intensity, the lower the volume of a

particular exercise or workout.particular exercise or workout.– the lower the intensity, the higher the volumethe lower the intensity, the higher the volume

““Specific Period of Specific Period of Time”Time”

1.1. Macrocyle- 1 to 4 yearsMacrocyle- 1 to 4 years

2.2. Mesocycle- a couple weeks to Mesocycle- a couple weeks to monthsmonths

3.3. Microcycle- 1 to 4 weeks (daily Microcycle- 1 to 4 weeks (daily to weekly variations)to weekly variations)

Time Intervals Specific to Time Intervals Specific to Collegiate AthletesCollegiate Athletes

Macrocyle- 1 YearMacrocyle- 1 Year MesocycleMesocycle

– Off Season Phase (Preparatory)Off Season Phase (Preparatory)– Pre Season Phase (Transition I)Pre Season Phase (Transition I)– In Season Phase (Competition)In Season Phase (Competition)– Post Season Phase (Transition II)Post Season Phase (Transition II)

Time Intervals Specific to Time Intervals Specific to Collegiate Athletes, cont.Collegiate Athletes, cont. Fall SportsFall Sports

Off Season: January-June Off Season: January-June Pre Season: July-AugustPre Season: July-AugustCompetition: September-NovemberCompetition: September-NovemberPost Season: DecemberPost Season: December

Winter SportsWinter SportsOff Season: May-AugustOff Season: May-AugustPre Season: September-OctoberPre Season: September-OctoberCompetition: November-MarchCompetition: November-MarchPost Season: AprilPost Season: April

Spring SportsSpring SportsOff Season: July-DecemberOff Season: July-DecemberPre Season: January-FebruaryPre Season: January-FebruaryCompetition: March-MayCompetition: March-MayPost Season: JunePost Season: June

Off Season Phase Off Season Phase (Preparatory)(Preparatory) Longest MesocycleLongest Mesocycle Emphasis: Conditioning base, correct Emphasis: Conditioning base, correct

muscle imbalances, aid in muscular muscle imbalances, aid in muscular endurance, develop neural adaptations endurance, develop neural adaptations to prepare athletes for increased to prepare athletes for increased intensityintensity

3 Phases (Microcycles)3 Phases (Microcycles)– HypertrophyHypertrophy– Basic StrengthBasic Strength– Strength/PowerStrength/Power

3 Phases In Off Season3 Phases In Off Season

Hypertrophy/Endurance (1-6 weeks)Hypertrophy/Endurance (1-6 weeks)– Increase anaerobic capacity, increase lean muscle Increase anaerobic capacity, increase lean muscle

mass, develop muscular and metabolic endurance basemass, develop muscular and metabolic endurance base– Recovery week of low intensity/low volume afterwardsRecovery week of low intensity/low volume afterwards– 50-75% of 1RM / 3-5 sets of 10-20 reps50-75% of 1RM / 3-5 sets of 10-20 reps

Basic StrengthBasic Strength– Increase strength of muscles relative to sport, become Increase strength of muscles relative to sport, become

more sport specific, heavier loads, less volumemore sport specific, heavier loads, less volume– 78-90% of 1RM / 3-5 sets of 4-8 reps78-90% of 1RM / 3-5 sets of 4-8 reps

Strength/PowerStrength/Power– Explosive Training at high loads and low volumeExplosive Training at high loads and low volume– 75-95% of 1RM / 3-5 sets of 2-5 reps75-95% of 1RM / 3-5 sets of 2-5 reps

Novice/Beginner AthletesNovice/Beginner Athletes

Can not tolerate drastic changes in Can not tolerate drastic changes in volume or intensityvolume or intensity

Linear Periodization Model: Start at Linear Periodization Model: Start at lower intensities and higher volume lower intensities and higher volume protocols in order to condition and protocols in order to condition and train neural muscular pathwaystrain neural muscular pathways

May stay in low intensity training May stay in low intensity training periods for a longer timeperiods for a longer time

Advanced/Elite AthletesAdvanced/Elite Athletes

Typically train closer to their abilities Typically train closer to their abilities train at high volume and high intensity, train at high volume and high intensity, and have smaller adaptation windowsand have smaller adaptation windows

Summated Microcycle Periodization: Summated Microcycle Periodization: Basic macrocyclic pattern of decreasing Basic macrocyclic pattern of decreasing volume and increasing intensity is volume and increasing intensity is evident, but both parameters vary at evident, but both parameters vary at meso- and microcycle levels more meso- and microcycle levels more frequentlyfrequently– Increase volume and intensity each week for Increase volume and intensity each week for

3 weeks then unload for a week3 weeks then unload for a week

Pre-Season Phase Pre-Season Phase (Transition I)(Transition I)

Short duration- May only consist of Short duration- May only consist of 1-4 weeks of training in this phase1-4 weeks of training in this phase

Emphasis: sport-specific training, Emphasis: sport-specific training, technique work, high intensity technique work, high intensity training/ low volume, longer periods training/ low volume, longer periods of rest, injury prevention work, train of rest, injury prevention work, train speed, agility and quicknessspeed, agility and quickness

In Season Phase In Season Phase (Competition)(Competition)

Lasts duration of season- can be 3-5 Lasts duration of season- can be 3-5 monthsmonths

Emphasis: increased technique and Emphasis: increased technique and injury prevention work, decreased injury prevention work, decreased volume, preserve strength if not get volume, preserve strength if not get stronger, more explosivestronger, more explosive– Maintenance: 80-85% of 1RM / 2-3 sets of Maintenance: 80-85% of 1RM / 2-3 sets of

6-8 reps6-8 reps– Peak: >93% of 1RM / 1-3 sets of 1-3 repsPeak: >93% of 1RM / 1-3 sets of 1-3 reps

Post Season Phase Post Season Phase (Transition II)(Transition II) ““Regeneration Phase”- unstructured Regeneration Phase”- unstructured

active rest cycleactive rest cycle Short duration- 1 to 4 weeksShort duration- 1 to 4 weeks Emphasis: non-sport specific Emphasis: non-sport specific

activities, low intensity/low volume, activities, low intensity/low volume, rehab injuries, rest physically and rehab injuries, rest physically and mentallymentally

Unloading week afterwards to prepare Unloading week afterwards to prepare body for increased physical demandsbody for increased physical demands

Unloading PhasesUnloading Phases

Careful not to detrain (time of interrupted training resulting Careful not to detrain (time of interrupted training resulting in a loss of psychological adaptations)in a loss of psychological adaptations)

Emphasis: create less fatigue but maintain fitness levelsEmphasis: create less fatigue but maintain fitness levels Overall volume should be decreased, primarily by cutting Overall volume should be decreased, primarily by cutting

out the non-specific tasks and low intensity exercisesout the non-specific tasks and low intensity exercises Can only happen 2 to 3 times per year and lasts anywhere Can only happen 2 to 3 times per year and lasts anywhere

between a couple days to 1 monthbetween a couple days to 1 month– Shorter durations are appropriate when the preceding Shorter durations are appropriate when the preceding

mesocycle involved a progressive reduction in volume/loadmesocycle involved a progressive reduction in volume/load– Longer durations needed when preceding phase involved high Longer durations needed when preceding phase involved high

volume/loadvolume/load Frequency should be maintained at relatively high levels, Frequency should be maintained at relatively high levels,

80% of normal, especially for elite athletes80% of normal, especially for elite athletes– During final competition phases, athletes can reduce frequency During final competition phases, athletes can reduce frequency

to 30-50% in order to achieve large reductions in volumeto 30-50% in order to achieve large reductions in volume Progressive declines in volume produce better results than Progressive declines in volume produce better results than

sharp dramatic drops in volumesharp dramatic drops in volume

ConclusionConclusion

Periodization is an organized Periodization is an organized approach to training that involves approach to training that involves progressive cycling of various progressive cycling of various aspects of a training program aspects of a training program during a specific period of time to during a specific period of time to bring about optimal gains in bring about optimal gains in physical performance.physical performance.

QUESTIONS?QUESTIONS?