Transcript Presentation Package - Mississippi College

chapter
Periodization
19
Periodization
Dan Wathen, MS; ATC; CSCS,*D; NSCA-CPT,*D; FNSCA
Thomas R. Baechle, EdD; CSCS,*D; NSCA-CPT,*D
Roger W. Earle, MA; CSCS,*D; NSCA-CPT,*D
Chapter Objectives
• Understand the value, role, and application of
periodization in strength and conditioning
programs.
• Describe the four periods of the traditional periodization model.
• Describe the three phases of the preparatory
period.
• Relate the four sport seasons to the four periods
of the traditional periodization model.
• Apply program design variables to create a
periodized training program.
Key Term
• periodization: Strategy to promote long-term
training and performance improvements with
preplanned, systematic variations in training
specificity, intensity, and volume organized in
periods or cycles within an overall program.
Section Outline
• Responses to Training Stress
Responses to Training Stress
• General Adaptation Syndrome (GAS)
– Alarm
– Resistance
– Exhaustion
General Adaptation Syndrome
• Figure 19.1 (next slide)
– The slide illustrates the General Adaptation
Syndrome (GAS).
– Although the actual dimensions of the curve shown
vary based on the individual athlete, the figure
illustrates the three distinct phases of the body’s
response to training stress.
Figure 19.1
Reprinted, by permission, from Selye, 1956.
Section Outline
• Periodization Cycles
Key Terms
• macrocycle: Typically an entire training year
but may also be a period of many months up
to four years (for Olympic athletes).
• mesocycles: Two or more cycles within the
macrocycle, each lasting several weeks to
several months.
• microcycles: Typically one week long but
could last for up to four weeks, depending on
the program.
Section Outline
• Periodization Periods
– Preparatory Period
• Hypertrophy/Endurance Phase
• Basic Strength Phase
• Strength/Power Phase
– First Transition Period
– Competition Period
– Second Transition Period (Active Rest)
Periodization Periods
• Periodization involves shifting training
priorities from non-sport-specific activities
of high volume and low intensity to sportspecific activities of low volume and high
intensity over a period of many weeks to
prevent overtraining and optimize performance.
Matveyev’s Model of Periodization
• Figure 19.2 (next slide)
– Matveyev’s model of periodization
– Appropriate for novice athletes
Figure 19.2
Adapted, by permission, from Stone and O’Bryant, 1987.
Modification of Matveyev’s
Model of Periodization
• Figure 19.3 (next slide)
– A modification of Matveyev’s model of periodization
– Tailored for advanced athletes
Figure 19.3
Adapted, by permission, from Stone and O’Bryant, 1987.
Periodization Periods
• Preparatory Period
– The initial period is usually the longest and occurs
during the time of the year when there are no
competitions and only a limited number of sportspecific skill practices or game strategy sessions.
– The major emphasis of this period is establishing a
base level of conditioning to increase the athlete’s
tolerance for more intense training.
Periodization Periods
• Preparatory Period
– Hypertrophy/Endurance Phase
• Very low to moderate intensity (50-75% of the 1-repetition
maximum [1RM]) and very high to moderate volume (three
to six sets of 10-20 repetitions)
Periodization Periods
• Preparatory Period
– Basic Strength Phase
• High intensity (80-90% of the 1RM) and moderate volume
(three to five sets of four to eight repetitions)
Periodization Periods
• Preparatory Period
– Strength/Power Phase
• High intensity (75-95% of the 1RM, depending on the
exercise) and low volume (three to five sets of two to
five repetitions)
Periodization Periods
• First Transition Period
– Between the preparatory and competitive periods to
denote the break between high-volume training and
high-intensity training
Periodization Periods
• Competition Period
– For peaking, athletes use very high intensity (≥93%
of the 1RM) and very low volume (one to three sets
of one to three repetitions).
– For maintenance, athletes use moderate intensity
(~80-85% of the 1RM) and moderate volume (about
two to three sets of about six to eight repetitions).
Periodization Periods
• Second Transition Period (Active Rest)
– Between the competitive season and the next
macrocycle’s preparatory period is the second
transition period.
– The second transition (active rest) period consists
of recreational activity that may not involve resistance training.
Table 19.1
Section Outline
• Applying Sport Seasons to the Periodization
Periods
–
–
–
–
Off-Season
Preseason
In-Season
Postseason
Applying Sport Seasons
to the Periodization Periods
• Off-Season
– Between the postseason and six weeks (although
this varies greatly) prior to the first contest of the
next year’s season
Applying Sport Seasons
to the Periodization Periods
• Preseason
– Leads up to the first contest and commonly contains
the late stages of the preparatory period and the first
transition period
Applying Sport Seasons
to the Periodization Periods
• In-Season
– Contains all the contests scheduled for that year,
including any tournament games
Applying Sport Seasons
to the Periodization Periods
• Postseason
– After the final contest
– Active or relative rest for the athlete before the start
of the next year’s off-season or preparatory period
Macrocycle for Tennis
• Figure 19.4 (next slide)
–
–
–
–
–
H = hypertrophy/endurance
BS = basic strength
SP = strength/power
P = peaking
AR = active rest
Figure 19.4
Adapted, by permission, from Chargina et al., 1983.
Macrocycle for a Team Sport
• Figure 19.5 (next slide)
– V = volume
– I = intensity
– Blue line = emphasis on sport technique training or
practice
Figure 19.5
Section Outline
• Undulating (Nonlinear) Versus Linear
Periodization Models
Key Terms
• linear: Traditional resistance training periodization model with gradually progressive
mesocycle increases in intensity over time.
• undulating or nonlinear: A periodization
model alternative that involves large fluctuations in the load and volume assignments for
core exercises.
Section Outline
• Example of a Macrocycle
–
–
–
–
–
Preseason Mesocycle
In-Season Mesocycle (Competition Period)
Postseason Mesocycle (Active Rest Period)
Off-Season Mesocycle
Reviewing the Macrocycle Example
Example of a Macrocycle
• Based on the preseason resistance training
program for scenario A from chapter 15,
which focuses on a female college basketball center
• Shows a continuation of the training program
through the in-season, postseason, and the
following year’s off-season
Example of a Macrocycle
• Preseason Mesocycle
– Increased intensity of sport-specific training
– Resistance training three times per week, focused
mainly on strength and power outcomes
– Plyometrics and anaerobic training high priority
Example of a Macrocycle
• In-Season Mesocycle (Competition Period)
– Goal to maintain and possibly improve strength,
power, flexibility, and anaerobic conditioning
– Resistance training limited to 30 minutes one to
three times per week, alternated with plyometric
training
– Majority of the athlete’s time spent on skill and
strategy development
Example of a Macrocycle
• Postseason Mesocycle (Active Rest Period)
– No formal or structured workouts
– Recreational activities at low intensity and volume
• Off-Season Mesocycle
– Testing at the beginning and end of the off-season
– Resistance training higher priority (example
progresses to a four days per week split program)
– Aerobic endurance training and flexibility
Example of a Macrocycle
• Reviewing the Macrocycle Example
– For a model like this one to function optimally, the
sport coach and the strength and conditioning
professional must plan the program together and
share goals and strategies.
– Athletes and events will vary from the example
presented.