periodization report
TRANSCRIPT
Luis Serafin R. Cosep, CSCS, MTAP
PRINCIPLES OF PERIODIZATION
Introduction
Strength and conditioning program Improves performance however, cannot
continue indefinitely Eventually, physical and physiological
adaptations will occur less frequently Athletic performance plateaus There is an increased risk for injury Other symptoms associated with
overtraining appear.
Inroduction
For long term performance improvements… There must be variations in training
specificity, intensity and volume. There must be arranged and planned
periods or cycles.
Periodization
Proposed by Leo Matveyev (Russian Physiologist, 1960)
Special Application to training strength and power athletes (American exercise scientist)
A training plan which changes your workouts at regular intervals of time
Periodization
Involves manipulation of training variables: Intensity Volume Rest Mode
Benefits
ALLOWS FOR PLANNED VARIATION, WHILE MAINTAINING A COHERENT STRUCTURE
INCREASES RECOVERY AND RECUPERATION POTENTIAL
GIVES A CLEAR AND SPECIFIC OUTLINE OF
WHAT YOU SHOULD BE DOING EVERY TRAINING DAY
ALLOWS YOU MEASURABLE PROGRESS COMBINES DIFFERENT GOALS
KEEPS YOU PSYCHOLOGICALLY FRESH
Responses to Training Stress
This is the manner of how the human body reacts to stress.
Three stage response to stress: Alarm Phase Resistance phase Exhaustion phase
Alarm Phase
Also called as shock phase Happens when the body experiences
new forms of stress This may last several days or weeks
(DOMS) The athlete may feel excessive
stiffness, soreness, and a drop in performance
Resistance Phase
Athletes rely on neurological adaptations because of continuous training.
Muscles make various biochemical, structural, and mechanical adjustments.
There is an increase in performance which is also called as “supercompensation.”
Exhaustion Phase
Symptoms experienced during the alarm phase reappear.
There is a loss of ability to adapt to stressors.
This results to maladaptations, monotony, and overtraining.
This can also be caused by non training stress.
General Adaptation Syndrome (GAS)
Training Principles
OVERLOADREST
SUFFICIENTRECOVERY
INSUFFICIENTRECOVERY
STR
EN
GTH
TIME
Training Principles
SPECIFICITY: TRAINING MUST BE GOAL-SPECIFIC MUSCLE-GROUP SPEED MUSCLE ACTION ENERGY SYSTEM
VARIATION DETRAINING INDIVIDUALIZATION
Training Phases of Periodization
VOLUME
INTENSITY
SKILLTRAINING
EUROPEANPREPARATIONFIRST TRANSITIONCOMPETITIONSECOND TRANSITION
MAJOR COMPETITIONS
AMERICAN PRE-SEASON IN-SEASON OFF-SEASON
STRENGTH/POWER
HYPERTROPHYSTRENGTH/POWER
PEAKING ACTIVE REST
Periodization Cycles
Macrocycle Typically constitutes an entire training
year and can last from several months to years
Mesocycle Used to describe major training phases
of an entire year. from 4-6 weeks to 2-3 months
Microcycle Refers to one week of training
Periodization Periods
Implementation of meso- and microcycles is the basis for changing program design varialbes
Intensity and volume assignments are manipulated to the greatest extent
Involves shifting training priorities from non sports-specific to sports specific
Periodization Periods
Major divisions of training Preparatory Competition Transition
First Transition – between preparatory and competition phase
Second Transition – active rest/recovery period
Model of Periodization
Modified Model of Periodization
Periodization Periods
Preparatory phase has three phases namely: Hypertrophy/Endurance Phase Basic Strength Phase Strength/Power Phase
Preparatory Period: Hypertrophy/Endurance Phase
May last from 1 to 6 weeks Low intensity with very high volume Goals are to increase lean body mass
and build a base level of endurance Training may not be sport specific
Preparatory Period: Basic Strength Phase
Goal is to increase muscle strength necessary for sport specific movements
Intensity is high and volume is moderate
Preparatory Period: Strength/Power Phase
high intensity with low volume Training intensifies to near competitive phase,
plyometric drills mimic the movement of the sport, etc.
First Transition
To denote the break between high volume training and high intensity training
Competition
Goal: Peak strength and power through further increases in training intensity with decreases in volume/maintenance
Focuses more on skill practice and game strategy
May last from 1 to 3 weeks up to months
Second Transiti0n
Active rest or restoration (recovery) Usually lasts for 1 to 4 weeks Focuses on unstructured, non sports-
specific activities Combines low intensities with low
volumes Also referred to as the “unloading
week”
Types of Training
GENERAL TRAINING: TO DEVELOP ALL-AROUND FITNESS. SHOULD MOSTLY BE DONE IN THE OFF-SEASON & EARLY PRE-SEASON ACTIVE RECOVERY STRENGTH MOBILITY ENDURANCE BASIC TECHNIQUE
Types of Training
SPORT-SPECIFIC TRAINING: REFERS TO BOTH CONDITIONING & SKILL WORK. LATE OFF-SEASON, PRE-SEASON & IN-SEASON SPECIFIC FITNESS ADVANCED SKILLS
COMPETITION-SPECIFIC TRAINING: SCRIMMAGES & MOCK COMPETITIONS ADJUSTMENT OF TECHNICAL MODEL
Applying Sport Seasons to the Periodization Periods
Non Linear vs. Linear Periodization Models
Linear Traditional resistance training
Non Linear fluctuations in the load and volume
assignments for core exercise Research studies found this model to be
more effective than the linear model
Types of Periodization
Bi-cycle: It incorporates two peaks in a year and consist of
two monocycles in a single year with a short transition phase between them.
To achieve the required adaptations, competitions have to be more than 4 months apart.
Levels of performance might be lower in one cycle, so the most important competition of the calendar should take place in the other.
Types of Periodization
Tri-cycle: 3 competitions in a year. An unloading phase is required following each
peak for the athlete to regenerate for the following cycle.
Models with more than three peaks within a year do not allow the athlete to adapt properly.
Goal Setting
S - goals must be Specific M - training targets should be
Measurable A - goals should be Adjustable R - goals must be Realistic T - training targets should be Time
based E - goals should be challenging and
Exciting R - goals should be Recorded
Goal Setting
S - GOALS MUST BE SPECIFIC C - WITHIN THE CONTROL OF THE
ATHLETE C - GOALS ARE CHALLENGING A - GOALS MUST BE ATTAINABLE M - TRAINING TARGETS SHOULD BE
MEASURABLE P - GOALS ARE PERSONAL
Periodization Models
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42
APRIL MAY JUNE JULY AUG SEP OCT NOV DEC JAN 1 2 3
VOLUMEINTENSITY
COMPETITIONS
REC
OV
ER
Y
REC
OV
ER
Y
REC
OV
ER
Y
CH
AN
GE I
N I
NTEN
SIT
Y
AN
D V
OLU
ME
MICROCYCLESMONTHS
MESOCYCLES
Periodization Models
HIGH
MEDIUM
LOW
1 2 3 4
“STEP APPROACH”
SAMPLE MESOCYCLES
HIGH
MEDIUM
LOW
1 2 3 4
HIGH-INTENSITY
INTENSITYVOLUME
VO
LU
ME O
R
INTEN
SIT
Y
Periodization Models
HIGH
MEDIUM
LOW
MON
V
OLU
ME O
R I
NTEN
SIT
Y
TUE WED THUR FRI SAT SUN
MICROCYCLE VARIATION FOR USE DURING A VERY HEAVY TRAINING PERIOD.
Sample Microcycle
Periodization Models
MESOCYCLES LOW-MODERATE MODERATE MOD LOW L-D HIGH HIGH MODERATE
APRIL MAY JUNE JULY AUG SEP OCT NOV DEC JAN FEB MAR HYPERTROPHY STRENGTH POWER RECOVERY HYPER STRENGTH POWER IN-SEASON
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 MONTHS
C
HA
NG
E I
N I
NTEN
SIT
Y A
ND
VO
LU
ME
VOLUME INTENSITY
COMPETITIONS
MESOCYCLES
INTENSITY VOLUME HIGH MODERATE LOW LOW HIGH MOD LOW LOW
Periodization ModelsPERIODIZATION PLAN FOR YEAR: 2002-2003 SPORT: Women's Basketball
Major Competitions
Change
in
Intensity
and
Volume
of
Workouts
Change
in
Proportion
of
Time
Devoted
to
Strategy
and
Conditioning
Microcycles (Weeks) 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52
MonthsMesocycles GoalsSet/ Rep Range
IntensityVolume
Volume, Intensity, Major Competition, Skills, Conditioning
LowLowHigh
HighLow
Low-ModHigh
HighModerateHigh Moderate
High High LowLow Low
LowHigh
4 x 20High Moderate Low-Mod Moderate
3 x 20
Hypertrophy Strength Power
5 x 5 3 x 10 3 x 20 4 x 20 3 x 10 5 x 5 3 x 10
Power In-Season
3 x 10 5 x 5
Recovery Hypertrophy Strength Power In-Season Recovery
Fr. Martin WBL NCRAA
April May June July Aug Sept Oct Mar AprilNov Dec Jan Feb
Periodization ModelsBASKETBALL PROGRAM PROGRESS CHART Benjamin Jose A. Sipin IIIUniversity of Asia & the Pacific Men's Varsity Basketball Team Head Coach
APR MAY JUNE JULY AUG SEPT OCT NOV DEC JAN FEB MAR APRSKILLS
Athletic Stance* stationary* line drillsPivot* stationary* line drills*elbow to post*post to elbowBallhandling* ball taps* ball squeeze* front spin* back spin* pendulum* slap and rotate* military* around the head,waist,knees* leg wraps side, front* leg wraps fig. 8* double leg-single leg front
side,back* blur* straddle flipDribbling* piano* high and low* front swing* side swing* in and out single handle* regular crossover* stationary between the legs* 1,2,3 leg wraps* two front-two back* behind the back* double crossover* high-low crossover* two ball series
Thank youAnd
Have a good day!