SHMD 24915/8/2012

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Periodization is an organized approach to training

that involves progressive cycling of various aspects of

a training program during a specific period of time. It

is a way of alternating training to its peak during

season.

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• The roots of periodization come from Hans Selye’s model, known as the

General adaptation syndrome (GAS), describing biological responses

to stress.

• The GAS describes three basic stages of response to stress:

• (a) the Alarm stage, involving the initial shock of the stimulus on the

system,

• (b) the Resistance stage, involving the adaptation to the stimulus by the

system, and

• (c) the Exhaustion stage, in that repairs are inadequate, and a decrease in

system function results. 3

The foundation of periodic training is keeping

ones body in the resistance stage without ever

going into the exhaustion stage. By adhering to

cyclic training the body is given adequate time to

recover from significant stress before additional

training is undertaken.

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• Eustress: when physical stress is at a healthy level an

athlete experiences muscular strength and growth.

• Distress: excessive physical stress can lead to tissue

damage, disease, and death.

• Periodization systematically alternates high loads of

training with decreased loading phases to improve

components of muscular fitness (e.g. strength, strength-

speed, and strength-endurance) & prevent over training.

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• Periodic training systems typically divide time up into three

types of cycles:

• Microcycle: 7 days (1 week) (Planned based on where it is

in the overall macrocycle).

• Mesocycle: 2 weeks – few months.

• Macrocycle: refers to the overall training period, usually

representing a year or two.

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• Training should be organized and planned in advance of a

competition or performance.

• It should consider the athlete’s potential,

• his/her performance in tests or competition, and calendar of

competition.

• It has to be simple, and above all flexible as its content can be

modified to meet the athletes rate of progress.

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COMPETITIVE PHASE

TRANSITION PHASE

GENERAL PREPERATIONSPECIFIC

PREPARATION

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MESOCYCLE

PREPARATORY PHASE COMPETITIVE PHASE

1 2 3 4 5 6 4321MICROCYCLE MICROCYCLE

The goal of a mesocycle is to make sure the body peaks for the high priority competitions by improving each cycle along the way.

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• Modest strength development.

• High volume (3-5 sets; 8-12 reps).

• Low intensity workouts (50-80% 1RM).

• Flexibility, aerobic & anaerobic training.

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• Emphasize strength development.

• Moderate volume (3-5 sets; 5-6 reps).

• Moderate intensity (80-90% 1RM).

• Flexibility + interval aerobic training.

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• Low volume (3-5 sets; 2-4 reps).

• High intensity (90-95% 1RM).

• Short periods of interval training.

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Revision Questions1. Define ‘periodization’. 5

2. Discuss the ‘General Adaptation Syndrome’ using the three response stages.

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3. What is the rationale for using periodization as a method of training? 5

4. Distinguish between ‘eustress’ and ‘distress’ when referring to training. 4

5. Periodic training systems typically divide time up into three types of cycles.

Name these cycles and specify how long each time period is. 6

6. Draw a diagram illustrating a macrocyle. 5

7. Describe how volume and intensity change as an athlete progresses from the

preparatory phase to the competition phase. 4

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