Transcript EXS 6130-Z, 17

Chapter 17
Training Periodization and
Tapering
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Introduction
• Periodization
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Process of manipulating acute training program variables to:
• Bring athlete to maximal performance at right time of year
• Reduce risk of overtraining
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Variables to manipulate: intensity & volume
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Divides training into smaller units corresponding with specific
goals
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Long-used method of organizing training
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Introduction (cont’d)
• History of Periodization
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Ancient Olympic Games training & Philostratus
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Eastern Europe sports science literature during 1920s & 1930s
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Dyson: published text in England circa 1946
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Matveyev: published model of periodized training program in
Russia in 1965
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Introduction (cont’d)
• Matveyev’s Model of Periodized Training
1. Preparatory phase
• General preparation
• Specific preparation
2. Competitive phase
• Precompetition
• Main competition
3. Transition phase
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Annual Training Plan Proposed by
Matveyev
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Matveyev’s Model of Periodization
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Introduction (cont’d)
• Periodization Cycles
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Macrocycle
• Extended training period (1 year)
• Divided into different mesocycles
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Mesocycle
• Several weeks to months of training
• Divided into different microcycles
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Microcycle
• 5-10 days to 4 weeks
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The Importance of Periodized Training
• Benefits
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Enables athlete to have planned variation in program design to
optimize the training stimulus
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Helps manage fatigue
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Prepares athlete for competition
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Critical for subsequent adaptations to take place
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Allows athlete to reach peak condition at right time
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Minimizes risk of overtraining
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The Importance of Periodized Training
(cont’d)
• General Adaptation Syndrome
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Discussed by Dr. Hans Selye
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Stress has application to training
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Response phases
• Alarm phase
• Resistance phase
• Exhaustion phase
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Selye’s General Adaptation Syndrome
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The Importance of Periodized Training
(cont’d)
• Tapering and Performance
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Taper period: period where there is a reduction in workload
prior to a major competition to maximize performance
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Used when an athlete is peaking for a single competition
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Intensity stays the same
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Volume is reduced 50-90%
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Vo2max is improved
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Strength & power are improved
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Challenge: selecting appropriate taper type & length
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Optimal taper: 8-14 days for endurance performance
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Tapering and Performance
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Common Types of Tapers Used by
Athletes
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Basic Models of Periodization
• Classical Model
• Undulating Model
• Reverse Linear Model
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Basic Models of Periodization (cont’d)
• Classical Model of Periodization
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Developed by Matveyev
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High training volume initially
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Reduction in volume with each phase in succession
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Designed to maximize strength & power
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Phases
• Hypertrophy phase
• Strength phase
• Strength/power phase
• Peaking phase
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Basic Models of Periodization (cont’d)
• Nonlinear (Undulating) Model of Periodization
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Enables variation in intensity & volume within each 7-10 day
cycle by rotating different protocols
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Attempts to train various components of neuromuscular system
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Only one characteristic is trained in each workout
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Variation: weekly undulated periodized model
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Basic Models of Periodization (cont’d)
• Reverse Linear Periodization Model
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Targets cardiovascular & muscular endurance improvements
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Opposite of classical model
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Intensity decreases & volume increase with each successive
phase
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Primary goal is peak muscle endurance or size at end of cycle
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Commonly used by endurance athletes & bodybuilders
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Periodized Training Studies
• All types of periodized training are effective for increasing
performance
• Classic & undulating models both appear equally
effective for maximizing strength & power performance
• Reverse linear model is superior for endurance
enhancement for maximal improvement
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Periodization for an Athlete With Multiple
Major Competitions
• Some sports require two major competitive seasons
(track & field)
• Two major training cycles
• Monocycle is divided into two macrocycles, similar in
structure
• Each macrocycle is characterized by classic periodization
marked by an increase in intensity & decrease in volume
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Periodization for a Strength/Power
Athlete in a Team Sport
• Entails integration of resistance, plyometric, sprint, &
agility training
• Follows classic periodization design
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Periodization for a Football Player
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Periodization of Sprint, Agility, and
Plyometric Training
• Follows pattern common to peaking for strength & power
• Logistical progression occurs from:
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Base training to
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Speed-specific training to
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Sport-specific speed & agility training
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Periodization of Aerobic Endurance
Training
• Follows variations of a reverse linear periodization model
• Volume is moderate initially & intensity is moderate to
high
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Periodization of Aerobic and Anaerobic
Training Components
• For sports that require:
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Muscular strength
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Power
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Speed
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Agility
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Sufficient levels of muscle endurance
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Sufficient aerobic conditioning
• General preparatory phase follows classic model for RT &
a few days per week for AT
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