periodization by luigi bercades, ms, cscs
TRANSCRIPT
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PERIODIZATION BASICS
LUIGI T. BERCADES, M.S., CSCS
UNIVERSITY OF ASIA AND THE PACIFIC
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DEFINITION
A TRAINING PLAN WHICH CHANGES YOUR WORKOUTS AT REGULAR INTERVALS OF TIME
INVOLVES MANIPULATING TRAINING VARIABLES:INTENSITYVOLUMERESTMODE
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BENEFITSALLOWS 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 GOALSKEEPS YOU PSYCHOLOGICALLY FRESH
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TRAINING PRINCIPLES
OVERLOADREST
SUFFICIENTSUFFICIENTRECOVERYRECOVERY
INSUFFICIENTINSUFFICIENTRECOVERYRECOVERY
STR
EN
GTH
STR
EN
GTH
TIMETIME
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TRAINING PRINCIPLES
SPECIFICITY: TRAINING MUST BE GOAL-SPECIFICMUSCLE-GROUPSPEEDMUSCLE ACTIONENERGY SYSTEM
VARIATIONDETRAININGINDIVIDUALIZATION
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TRAINING PHASES OF PERIODIZATION
VOLUMEVOLUME
INTENSITYINTENSITY
SKILLSKILLTRAININGTRAINING
EUROPEANEUROPEANPREPARATIONPREPARATIONFIRST TRANSITIONFIRST TRANSITIONCOMPETITIONCOMPETITIONSECOND TRANSITIONSECOND TRANSITION
MAJOR COMPETITIONSMAJOR COMPETITIONS
AMERICANAMERICAN PRE-SEASONPRE-SEASON IN-SEASONIN-SEASON OFF-SEASONOFF-SEASON
STRENGTH/STRENGTH/POWERPOWER
HYPERTROPHYHYPERTROPHYSTRENGTH/STRENGTH/POWERPOWER
PEAKINGPEAKING ACTIVE RESTACTIVE REST
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TRAINING PHASE LENGTH
MACROCYCLE: USED TO DESCRIBE ONE ENTIRE TRAINING YEAR
MESOCYCLE: USED TO DESCRIBE THE MAJOR TRAINING PHASES OF AN ENTIRE TRAINING YEAR. FROM 4-6 WEEKS TO 2-3 MONTHS
MICROCYCLE: REFERS TO ONE WEEK OF TRAINING
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TYPES OF TRAINING
GENERAL TRAINING: TO DEVELOP ALL-AROUND FITNESS. SHOULD MOSTLY BE DONE IN THE OFF-SEASON & EARLY PRE-SEASONACTIVE RECOVERYSTRENGTHMOBILITYENDURANCEBASIC TECHNIQUE
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TYPES OF TRAININGSPORT-SPECIFIC TRAINING: REFERS TO
BOTH CONDITIONING & SKILL WORK. LATE OFF-SEASON, PRE-SEASON & IN-SEASONSPECIFIC FITNESSADVANCED SKILLS
COMPETITION-SPECIFIC TRAINING: SCRIMMAGES & MOCK COMPETITIONSADJUSTMENT OF TECHNICAL MODEL
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GOAL SETTINGS - 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
ExcitingR - goals should be Recorded
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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
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PERIODIZATION MODELSSTRENGTH/POWER MACROCYCLE
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 JAN1 2 3
MICROCYCLESMONTHS
MESOCYCLESCH
AN
GE I
N I
NTEN
SIT
Y A
ND
VO
LU
ME
REC
OV
ER
Y
REC
OV
ER
Y
REC
OV
ER
Y
VOLUMEINTENSITY
COMPETITIONS
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PERIODIZATION MODELS
SAMPLE MESOCYCLESINTENSITYVOLUME
VO
LU
ME O
R I
NTEN
SIT
Y
HIGH
MEDIUM
LOW
1 2 3 4
“STEP APPROACH”
HIGH
MEDIUM
LOW
1 2 3 4
HIGH-INTENSITY
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SAMPLE MICROCYCLE
PERIODIZATION MODELSINTENSITYVOLUME
HIGH
MEDIUM
LOW
MON
VO
LU
ME O
R I
NTEN
SIT
Y
TUE WEDTHUR FRI SAT SUN
MICROCYCLE VARIATION FOR USE DURING A VERY HEAVY TRAINING PERIOD.
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PERIODIZATION MODELS
MESOCYCLES
LOW-MODERATE MODERATE MOD LOW L-D HIGH HIGH MODERATE
APRIL MAY JUNE JULY AUG SEP OCT NOV DEC JAN FEB MARHYPERTROPHY 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
CH
AN
GE I
N I
NTEN
SIT
Y A
ND
VO
LU
ME
VOLUMEINTENSITY
COMPETITIONS
MESOCYCLES
INTENSITY
VOLUME HIGH MODERATE LOW LOW HIGH MOD LOW LOW
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PERIODIZATION 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
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BASKETBALL 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
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