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Periodization Concepts for Intercollegiate Sports
by Luke Tipple, MS, SCCC, CSCS, USAW Tyler Carpenter, MS, SCCC, USAW
Assistant Strength and Conditioning Coach/Olympic Sports
The Ohio State University
Periodization defined
• Periodization is a process of adapting the training regimen into phases in order to maximize the athlete’s capacity to meet the specific demands of a sport.
Periodization defined (cont.)
• Each cycle is planned according to an organized schedule of varying length: – Microcycle: generally 1 week – Mesocycle: anywhere from 2-4 weeks – Macrocycle: refers to the overall training
period, usually representing a year • Through this, there is a gradual cycling
of resistance, volume, intensity, and specificity in order to achieve peak levels of performance.
Seasons/Phases
• Off-season (Preparation Phase I) • Pre-season (Preparation Phase II) • Competition (In-season) • Post-season (Transition)
Off-season (Preparation Phase I)
• Improve work capacity • Increase strength training • Prepare for future workloads • Increase aerobic base (non-specific
to specific activities) – Intensity—low to medium – Volume—medium to high
Pre-season (Preparation Phase II)
• Increase sport specific activities • Increase anaerobic/threshold
conditioning – Intensity—Medium-High – Volume—Medium-High
Inseason
• Strength training (maintenance) • Specific power • Increase speed and power
– Intensity—High – Volume—Low
Post-season (Transition)
• Recovery – Physical and mental
• Cross training activities – Other recreational activities (basketball,
soccer, tennis, racquetball, mountain biking, hiking, etc.)
– Rest mind and body
Transi'on (cont.)
• Male vs. Female Considera'ons – Females less muscle mass, therefore: – Women will lose strength faster – Women generally gain BF quicker – Women will lose condi'oning quicker
• Female focus on ACL/Landing Mech.
Training Principles
• Specificity Principle • Base Endurance • Muscular Endurance • Anaerobic Endurance • Speed • Agility • Power • Strength Training • Rest (Recovery weeks) • Taper/Peak
Specificity
• The Specificity Principle simply states that training must go from highly general training to highly specific training. The principle of specificity also implies that to become better at a particular exercise or skill, you must perform that exercise or skill. To be a good tennis player, you must play tennis. The point to take away is that an athlete should train by practicing their sport.
Base Endurance
• The ability to delay the onset and reduce the effects of fatigue
• Needs to be established first and foremost
• Needed in order to finish • Established in Off-season • Continued in Pre-season • In-season maintenance
Muscular Endurance
• The ability of the muscles to maintain a relatively high force load for a prolonged time
• Combination of force and endurance abilities
Anaerobic Endurance
• Blending of speed skills and endurance • The ability to resist fatigue at very high
efforts when arm or leg turnover is rapid
• Established in Pre-season • In-season maintenance
Speed
• Speed is the quickness of movement of a limb, whether this is the legs of a runner or the arms of a swimmer
• Begin training after base endurance • Increased in Pre-season • In-season maintenance and peak
Force
• The ability to overcome resistance • Force production relates to how well
you do sprinting up a hill or lifting a heavy weight
Power
• The ability to apply maximum force quickly
• It results from having high levels of the basic abilities of force and speed skills
Strength Training
• Improves joint strength • Improves bone density • Improves muscular strength • Improves force and power production • Injury prevention
Rest (Recovery weeks)
• Commonly overlooked • Important for improved performance
– Take 1 week as recovery week every 4-5 weeks of training
• Prevents overtraining and injuries – Signs and symptoms
• Physical and mental recovery
Taper/Peak
• Several types – Used differently for different sports
• Save for big event • Rest is key
– Decrease of total training volume
Program Design Considerations
Type of Sport • Power – Anaerobic • Endurance – Aerobic • Combination • Multiple Sports Injury Prevention • Most Common Sites • Previous Injury
Program Design (cont.)
• Sport Specific/Exercise Selection • Frequency • Volume • Intensity/Load • Progression/Order of Exercise
Program Design (cont.)
• Income Freshmen – Training Background – Previous injury – Fall Sports
• Modify liNs
– Spring Sports • Able to take 'me teaching
Continuum Model For Strength Training
BASIC STRENGTH PEAKING
PHASE HYPERTROPHY STRENGTH & POWER MAIN. SETS 3‑5 3‑5 3‑5 1‑3 REPS 8‑15 4‑6 2‑3 1‑3 DAYS/WK 3‑4 3‑5 4‑6 1‑5 TIMES/DAY 1‑3 1‑3 1‑2 1 INTENSITY LOW HIGH HIGH VERY HIGH TO LOW VOLUME HIGH MODERATE LOW VERY LOW TO HIGH___________________ Example: Progressive Resistance Exercise (CYCLE) Weeks 1‑2 3‑4 5‑6 7 Core Lifts 4 x 8 4 x 5 4 x 3 Max or Unload Olympic 4 x 5 4 x 3 4 x 2 Assistant Lifts 3 x 12 3 x 10 3 x 8 * At the end of the 7th week, take one week of active rest and recycle.*
Continuum Model (cont.) Hypertrophy ‑ Prepares you for more intense training. High
volume training to improve muscle hypertrophy or size, which increase the potential to gain strength and power. Endurance is also gained in this phase.
Basic Strength ‑ Improves strength and lays a foundation for the
highly intense training to follow. A large part of your cycle can be spent here.
Strength and Power ‑ During this stage strength and power are
brought to high levels. Intensity is high while reps are low. Peaking ‑ Strength and power are brought to highest levels. Maintenance ‑ Maintaining the strength and power that was
obtained without causing undue fatigue.
Planning a Day of Training
• Warm Up—Active Dynamic • Resistance Training—Stress Muscles • Conditioning/Plyometrics—Match
demands of sport • Post Stretch—5-10 minutes static/PNF
The Ohio State University Two Day
Total Body Construction
Day One & Two Warm Up Abs Power Core (Upper/Lower Strength) Assistant (Upper/Lower) Low Back/Stabilizer
The Ohio State University Two Day Sample Program
Day One Day Two Warrm Up Warm Up Abs - Crunches 2 x 50 Abs - Reverse Crun. 2 x 40 Toe Ups (Twist) 2 x 25 Toe Ups 2 x 25 Power Snatch (Hang) 3 x Cycle Power Clean (Hang) 3 x Cycle Squat 3 x Cycle Squat Variation 3 x Cycle Incline Press 4 x Cycle Bench Press 4 x Cycle Lateral Squat 1 x 10 Lateral Lunge 1 x 10 RDL 2 x 10 PB Leg Curl 2 x 15 DB Shoulder Combo 2 x 8 Pull/Chin Ups 2 x B Dips 2 x 15,B Straight Bar Curls 2 x 10,B Hypers 2 x 15 Reverse Hypers 2 x 15 Wall Dorsi Flexion 1 x 40 Groucho Walk 1 x 20 Optional: Calf Raises Series 2 x 20
Rotator Cuff (DB) 1 x 15
The Ohio State University Three Day Sample Program
Upper/Lower/Combo Day One Day Two Warm Up Warm Up Abs Abs Power Power Core (Upper Strength) Core (Lower Strength) Assistant (Upper) Assistant (Lower) Low Back/Stabilizer Low Back/Stabilizer Day Three Warm Up Abs Power Core (Combo Strength) Assistant (Upper/Lower) Low Back/Stabilizer
Day One & Three Day Two & Four Warm Up Warm Up Abs Abs Power Power Core (Upper Strength) Core (Lower Strength) Assistant (Upper) Assistant (Lower) Low Back/Stabilizer Low Back/Stabilizer
The Ohio State University Four Day Sample Program Upper/Lower/Upper/Lower
Plyometric and Conditioning Program Design
Plyometric Training and Conditioning should
compliment the Strength Training Program Plyometric Training
Pre, Post, Off - Season Conditioning
Pre, Post, Off - Season * During the In-season, conditioning is
performed during practice
Ohio State University Men’s Volleyball
Plyometrics Program (Off-Season)
WEEK OF EXERCISES 1 & 2 NO PLYO’S 3 POGO JUMPS 1 x 20
SQUAT JUMPS 2 x 8 DB LEG HURDLE JUMPS 2 x 5 STANDING LONG JUMPS 1 x 5
4 TUCK JUMPS 1 x 10
SQUAT JUMPS 2 x 8 DB LEG HURDLE JUMPS 2 x 5 SLJ TO SL 1 x 3
5 & 6 TUCK JUMPS 1 x 10
PIKE JUMPS 2 x 5 INCREMENTED LATERAL JUMPS 2 x 8 SL HURDLE HOPS 1 x 5 BOX JUMPS 1 x 3
7& 8 TUCK JUMPS 1 x 10
SQUAT JUMP 2 x 6 PIKE JUMPS 2 x 5 INCREMENTED LATERAL HOPS 2 x 8 SL HOPS 1 x 6 BOX DROPS HURDLE JUMPS 1 x 3
9 TEST VJ
Conditioning/Speed/Agility Program Design
Phase I 1 – 3 Weeks (2 – 4 Days a Week) Establish Aerobic Base • Timed Runs (1 – 2 miles) • Intervals (1600, 800, 600) • Over Distance (2 – 3 miles) Phase II 1 – 5 Weeks (2 – 4 Days a Week) Establishing Lactic Threshold/Anaerobic Base • Sprint Ladder • Short Intervals (400, 200, 100) • Hill Training • 300 Yard Shuttles Phase III 1 – 4 Weeks (2 – 4 Days a Week) Establishing Anaerobic Sports Base/Sport Specific Skills • Short Sprints • Agility Work • Quarter Sprints • Sport Specific Drills
Intercollegiate Sport Comparison
The Sport Programs
Fall Women’s Volleyball Men’s & Women’s Soccer
Winter Men’s & Women’s Basketball Men’s Volleyball
Spring Baseball & Softball Men’s & Women’s Tennis
Intercollegiate Sport Comparison (cont.)
Fall Sports Women’s Volleyball & Men’s Soccer Fall In-season 2 day Winter Post-season 3 day Spring - E In/Off-season 2 day Spring - L Off-season 3 day Summer Off/Pre-season 3 day
Conditioning (year round except in-season) Plyometrics (same as conditioning) Total Test (Pre-Fall, Post-Winter, Post-Spring)
Intercollegiate Sport Comparison (cont.)
Winter Sports Men’s Volleyball Fall Pre-season 3 day Winter In-season 2 day Spring - E In-season 2 day Spring - L Post-season 3 day Summer Off-season 3 day
Conditioning (year round except in-season) Plyometrics (same as conditioning/Gym) Total Test (Pre-Fall, Post-Fall, Post-Spring)
Intercollegiate Sport Comparison (cont.)
Spring Sports Softball & Men’s & Women’s Tennis Fall Fall/In-season 2/3 day Winter Off-season 3 day Spring - E In-season 2 day Spring - L In-season 2 day Summer Off/Pre-season 3 day
Conditioning (year round except in-season) Plyometrics (same as conditioning/Tennis) Total Test (Pre-Fall, Pre-Winter, Post-Winter)
Track and Field Cycles
• Fall – Establish General Condi'oning • Late Fall – Working Towards Heavy Strength
(November Tes'ng) • Early Indoor Season – Training Heavy Maintaining • Indoor Championships – Taper/Peak • Outdoor Transi'on – Different Movements • Outdoor Season – Maintain Strength • Outdoor Championships – Taper/Peak • Interna'onal/Na'onal Jr.’s Circuit
Track and Field (cont.)
• Early Fall (3-‐4 Weeks) – Begin with two circuits/wk and one liN
• Majority of Fall (6-‐8 Weeks) – Hypertrophy to Strength
• Late Fall Into December (Test)
Track and Field (cont.)
• Indoor Season – Two Day Split (Total/Total) – Day One
• Major Movements
– Day Two • Light/Fast if Compe'ng • Tradi'onal LiN if Off-‐Weekend
– Op'onal Day Three for Non-‐Compe'tor
Track and Field (cont.)
• Indoor Championships (Two Week Taper) – Two Day Split – Week 1:
• Power/UB Mul'joint/LB Mul'joint/Posterior • One Set of all Accessories
– Week 2: (Championship Week) • Power (Light/Fast) • UB Mul'joint, LB Mul'joint (2 sets L&F) • Glute Ham 2x6, No other accessories
– Maintain through NCAA’s
Track and Field (cont.)
• Transi'on to Outdoor • Two LiNs + One Circuit
– DB Movements – Combo Movements on Placorm (PC, PJ, FS Combo or PS, PJ, OHS Combo)
• Volume Increases
Track and Field (cont.)
• Outdoor Season • Two LiNs
– Day One: Tradi'onal LiN – Day Two: Light and Fast (Wednesday or Thursday depending on travel)
Track and Field (cont.)
• Outdoor Championships (two week taper) – Two LiNs – Maintain moderate/high intensity – Drop all Volume
• Interna'onal/Jr’s/Olympic – Light Transi'on into Taper – MAINTAIN
Thank You
GO BUCKS!!!!
Luke Tipple, MS, SCCC, CSCS, USAW [email protected]
Tyler Carpenter, MS, SCCC, USAW [email protected]