periodization report

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!