Transcript Periodization Flow

What is Periodization?
A Road Map to Success
Identify Goals
Define Specific and Time
Related Objectives
Construct and Execute
Training
Training Program Fulfills
Objectives
Evaluate Progress toward
Objectives
SUCCESS
Why Periodization?
The objective is to get
all “systems”
--physical, technical,
psychological-to come together for a
major competition or a
series of
competitions.
Proper Prior Planning
Prevents
Poor Performance
Focus
• Evaluate athlete• Select competitions or
series of competitions for
peak performance
• Determine cycling
• General role of Periods
• What is in a Mesocycle?
• Microcycles- how to put
it together in a daily plan
Factors in Training
Direct Factors
Training
Supportive Factors
Physical
Training
Scientific
Assess.
Audio
Visual
Increase
Technique Functional
Potential
Tests &
Standards
Training
Journal
Teaching
Tactics
Planning
Administration &
Economical Conditions
Assessment
Develop
Biomotor
Abilities
Medical
Control
Self–
Admin
Training
Facilities
Club’s
Organization Equipment
Assessment
Budget
Organization of
Competitions
Clothing
Professional &
Living Style
School/Coach
Satisfaction
Diet
Organized
Daily
Program
No Smoke
or Drink
Finances
Activity
in
Fresh Air
Facilities for
Complimentary
Sports
Bompa-Theory and Methodology of Training –1986– p12
Sleep
Considerations before you start
• What does it take to achieve the goal that
you and your athlete have selected?
• Evaluate your athlete
– Make definitive measurable objectives
(Improve by 2% the scores on a particular test)
• What are the competitions that you will
want to peak at?
• Numbers of days that you have to work
with?
Evaluating your athlete
• General:
Physical,
Physiological, Psychological
and Technical Capabilities
• Specific: Sports, Tactical,
Technical and Functional
Performance
• Athlete: Finance, Nutrition,
Occupation, Social, Training &
Support
Basic Concepts
Over-Compensation is what training is all
about• The athlete loads and recovers and you
can take training to a higher level due to
improved fitness.
General Planning Considerations
• Training emphasis1. When to shift from volume to intensity
(quality)
2. When to shift from training to
maintenance?
3. How long can the athlete be in the
maintenance phase?
4. Peaking/Tapering cycle
5. General: Related: Specific
Periodization Flow
TERMS
Annual Plan
Macrocycle
Period
Mesocycle
Microcycle
Training Session
Training Unit
EXAMPLES
Single Cycle, Bi-Cycle or Tri-Cycle
Preparatory
General Prep
Week 1
Monday AM
Competitive
Transition
Specific Prep
Week 2
Week 3
Monday PM
Warm-up Drills Training
Warm-down
Single Cycle, Bi- Cycle or Tri- Cycles?
Month
Period
Meso
Oct Nov Dec Jan Feb March April May June July
Preparation
Aug
Competition
Specific
Prep-
Pre-
Sept
Transition
Re- Major
cov Comp
Active
Rest
Oct Nov
NovDec
Dec Jan
Jan Feb
Feb March
MarchApril
April May
MayJune
JuneJuly
July Aug
Aug
Oct
Sept
Sept
General Prep
Preparation 1
General
Prep
Specific
Prep
Competition 1
PC
Comp
Comp
T
1
Preparation 2
Competition U M GP
Specific
Prep
Comp. 2 Transition
PC Comp
Oct Nov Dec Jan Feb March April May June July
Prep 1 Competitive 1
GP
Spec Prep
T1 Prep 2 Competitive 2
GP
Spec Prep
U
Active
Rest
Aug
Sept
T2 Prep 3 Competitive 3
GP
Spec Prep
Tran 3
PERIODS
Preparation
Competition
1) PREPARATION
(Adaptation--- Training to train)
2) COMPETITION
(Application--- Training to win)
3) TRANSITION
(Regeneration/Recovery)
Transition
GENERAL PREPARATION
•
•
•
•
•
•
•
Dominates the schedule
General- 50%: related-30%: specific-20%
VOLUME HIGH
INTENSITY LOW
Fitness before skills
Improving weaknesses
Develop max strength and endurance
Major changes in technique or using new
equipment
• Weight loss
• NO Competitions
SPECIFIC PREPARATION
•
•
•
•
General: Related: Specific
VOLUME HIGH INTENSITY INCREASING
Hardest working mesocycle
Technique must be schooled and stabilized as
athlete has become stronger & quicker.
• 2 a days might begin here
• Testing occurs before, during and after
mesocycle.
PRE-COMPETITION
• VOLUME DECREASES INTENSITY
INCREASES
• Develop and stabilize competition
performance
• Maintain strength & fitness levels
• Avoid imprecise patterns due to fatigue
• Mimic time schedule & nutrition plan for
major comp
COMPETITION
• VOLUME LOW INTENSITY HIGH
• General-20%: Related-30%: Specific-50%
• All physical capabilities should be at their
highest levels
• Unloading occurs before competition
• Avoid panic and changing loads or
intensities- sudden shifts are harmful to
athlete.
TRANSITION
• Gentle reduction of all loading
• Must be active– you do not want to lose all
previous work
• Lots of cross-training
• Gets the athlete prepared for General
Prep phase.
TESTING
Should occur between each mesocycle
WHY?
1) Identify weakness
2) Monitor progress
3) Provide incentive
4) Predict Performance Potential
5) Measure level of fitness
6) Determine modifications that may be
needed.
PEAKING/TAPERING
•
•
•
•
•
•
Optimal taper time- 2 weeks
Maintain intensity
Reduce volume in training by 60-90%
Maintain training frequency at > 80%
Use progressive, non-linear tapering
Performance improvements between .5
and 6.0%
Scientific Bases for Precompetition Tapering Strategies
Inigo Mujika and Sabino Padilla, Medicine and Science in Sports and Exercise,
2003 Vol. 35, No. 7, pp 1182-1187
Single Cycle, Bi- Cycle or Tri- Cycles?
Month
Period
Meso
Oct Nov Dec Jan Feb March April May June July
Preparation
Aug
Competition
Specific
Prep-
Pre-
Sept
Transition
Re- Major
cov Comp
Active
Rest
Oct Nov
NovDec
Dec Jan
Jan Feb
Feb March
MarchApril
April May
MayJune
JuneJuly
July Aug
Aug
Oct
Sept
Sept
General Prep
Preparation 1
General
Prep
Specific
Prep
Competition 1
PC
Comp
Comp
T
1
Preparation 2
Competition U M GP
Specific
Prep
Comp. 2 Transition
PC Comp
Oct Nov Dec Jan Feb March April May June July
Prep 1 Competitive 1
GP
Spec Prep
T1 Prep 2 Competitive 2
GP
Spec Prep
U
Active
Rest
Aug
Sept
T2 Prep 3 Competitive 3
GP
Spec Prep
Tran 3
TRADITIONAL MACROCYCLE:
GENERAL CONCEPT
TAPER
Volume
MESO
Intensity
MESO
Technique
MESO
General Specific
Competition
Peak
Transition
MICROCYLES
• OBJECTIVE:
Manipulating the load (volume, intensity,
technique or all of them) within a weekly
cycle, so that the loads are offset with
recovery.
• Matveyev and others state that a block of
4 microcycles works best with each
microcycle building upon the other called
summated microcycles
MICROCYCLE VARIATION: SIMPLE
M
T
TECH H
L
W
TH F
REST H
L
S
SU
M
REST
APPROACH WORKS WHEN THERE ARE ONLY 1 OR 2 RELATED ACTIVITIES
MICROCYCLE VARIATION: SIMPLE
M
T
TECH H
SV
L
L
M
WTV L
M
W
TH F
REST MH
M
L
L
L
S
SU
L
M
M
M
REST
REST
M
L
REST
EMPHASIS ON GAINING TECHNICAL SKILLS
(MULTI- COMPONENTS)
Summated MICROCYCLES
Traditional 16 WEEK MESOCYCLE
Performance
18000
Fatigue
16000
14000
12000
10000
VOLUME
WK1
WK2
WK3
WK4
8000
6000
4000
2000
0
BLOCK1 BLOCK2 BLOCK3 BLOCK4
Variation emphasizing Power Gains
18000
Performance
16000
Fatigue
14000
VL
12000
10000
WK1
WK2
WK3
WK4
8000
6000
4000
2000
0
BLOCK1 BLOCK2 BLOCK3 BLOCK4
Annual
Plans
ANNUAL PLANS
• Determine major competition or
competitions
• Determine Cycling (Single, Bi or Tri)
• Count the number of days till the major
competition
• Develop your time frames for the periods
(Prep,Comp,Tran) along with objectives
within those periods
• Pencil in the objectives of your microcyles
USOC Greco-Roman Wrestling: Phillip Johnston
2004-05 Training Calendar
World Champs
OFF
World Champs
OFF
OFF
World Team
Trials
OFF
OFF
Nationals
Cristo Lutte
Tourn.
Poland Open
Hungary Grand
Prix
World Cup
Granma Tourn.
Dave
Schultz/Camp
International Cup
Camp starts the
5th
Camp ends the
15th
New Years Week
NYAC
Christams Week
Vantaa Cup
Thanksgiving
Week
Olympic Camp
Olympic Camp
Olympic Trials
100%
90%
80%
Volume
70%
60%
Intensity
50%
40%
Month: May
June
July
August
Week Begining Monday: 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30
Preparatory 1
Phases: T
GPP
SPP 1
T
Training Week #
1 2 3 4 5 6 7 8 9 10 11 12
Power/Speed
Max Strength
General Strength
Strength/Speed-End.
Hypertrophy
Work Capacity
Technique
Recovery
Taper
Testing
Intensity:
M MH H VH L M MH H VH L VH VL
Training Days per Week:
3 3 3 3 3 3 3 3 3 3 3 2-3
Specifics of Training:
CA General Strength & Power Intro, Technique, Dynamic
MP Preparation, &Technique Flexibiliy, Basic Athleticism, Max
September
October
November
December
HOME
HOME
Lab Testing
Performance
January
February
March
April
May
June
July
August
September
Oct
6 13 20 27 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 31 7 14 21 28 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 5 12 19 26 3
SPP 2
Pre-Comp 1
Competitive 1
Competition
Competitive 2
Pre-Comp 2
Competition
T
T
Prep 2
GPP 2
Pre-Comp 3
Competitive 3
Competiton
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 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68
Circuits!
Circuits!
Circuits!
L M MH H H VH VH VH M MH H M M VL VL H VH L VL H VH VL H VL VL VL VL H VH L VH L VL VL VL MH VH MH M VL VL VL MH H VH L MH H VH L H M H M VL VL VL
3 3 3 3 3 3 1 2 3 3 3 2 2 0 0 2-3 2-3 1-2 0 3 3 0 3 0 0 0 0 3 3 3 3 2-3 0 0 0 3 3 3 2-3 0 0 0 3 3 3 3 3 3 3 3 3 2-3 2-3 2 0 0 0
Max Power & Speed, Technique,
Athleticism
Explosive Strength/Speed &
Speed/Str. End.
Competition, Maintenance of Physical Qualities
Explosive Strength & Speed, Competition, Maintenance of Physical
Speed/Str. Endurance
Qualities (Peak 1)
Rest
Rest
Emphasis
Loading Graph
Competitions & Camps
Olympic Camp
Training Week #
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 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69
Prioriy 1 X
X
X
X X
Prioriy 2
X
X
X
Prioriy 3
X
X
Prioriy 4
Month: May
June
July
August
September
October
November
December
January
February
March
April
May
June
July
August
September Oct
Week Begining Monday: 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 31 7 14 21 28 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 5 12 19 26 3
Gen. Str. & Explosive Str. & Speed/Str. Endurance, Explosive Strength &
Prep., &Tech. Speed,Max Str. &
Speed (Peak 3)
REFERENCES
1. Training for Sports and Fitness- Brent S. Rushall and Frank S. Pyke, 1990
MacMillian Education Australia Pty Ltd.
2. Training Theory- Frank Dick,1984 , British Amateur Athletic Board
3. Science of Sport Training: How to Plan and Control Training for Peak
Performance, Thomas Kurz, 1991, Stadion Publishing Company
4. Fundamentals of Sports Training- L. Matveyev, 1981, Progress Publishers
5. Sports Training Principles- Frank Dick, 2002, A & C Black Publishers
6. Peak when it counts: Periodization for American Track & Field, William
Freeman, 1989, TAFNEWS Press
7. Theory and Methodology of Training: The Key to Athletic Performance,
Tudor Bompa, 1983, Kendall/Hunt