Periodization - Nick Winkelman

Athlete Profiling: Athlete Profiling: Choosing a Choosing a Periodization System to Maximize Periodization System to Maximize yy

Individual PerformanceIndividual Performance

Nick Winkelman MSc CSCS,*DDirector of Training SystemsAZ-NSCA State DirectorAthletes’ Performance

S i l Th kSpecial Thanks

• NSCA• NSCA• Athletes’ Performance Staff & Family• Performance Partners

Objectives: PeriodizationObjectives: Periodization

• Define and present the basis for usingDefine and present the basis for using periodization

• Discuss considerations for using periodization• Discuss considerations for using periodization• Discuss periodization profiles for Novice, I di d Ad d hlIntermediate and Advanced athletes

• Provide examples based on the Athletes’ Performance Training System

The Basis of Periodization

‘Creating a Long‐Term Plan’

History of PeriodizationK t (Ol i S t 1917)• Kotov (Olympic Sport, 1917)– General, Preparatory and Specific Stages

• Matveyev, 1964– Former USSR (Eastern Block)

d f ‘ d l h ’– Founder of ‘Traditional Theory’– Defined as the ‘subdivision of the seasonal program into smaller periods and training cycles’program into smaller periods and training cycles

Preparatory Period Competition Transition

(Issurin, 2010, Verkhoshansky and Siff, 2009, Bompa and Haff, 2009)

General (GPP) Special (SPP) Main TransitionPre

( , , y , , p , )

Defining PeriodizationK d Häki 2002• Kraemer and Häkinnen, 2002– Defined as ‘programmed variation in the training stimuli with the use of planned rest periods to augment recoverywith the use of planned rest periods to augment recovery and restoration of an athlete’s potential’

• Mike H. Stone, 2004– Defined as a ‘logical phasic method of varying training volume, intensity factors, and exercises in order to optimize training progress’optimize training progress’

• Verkhoshansky and Siff, 2009Defined as the ‘long term cyclic structuring of training and– Defined as the long‐term cyclic structuring of training and practice to maximize performance to coincide with important competitions’

Periodization Cycle HierarchyPeriodization CyclesPeriodization Cycles DescriptionDescription

Quadrennial Cycle Multi year plan: ≥ 4 years≥ 4 yearsQuadrennial Cycle Multi‐year plan: ≥ 4 years≥ 4 years

Macrocycle Description of complete training period: ≤ 1 year≤ 1 yearperiod: ≤ 1 year≤ 1 year

Mesocycle (Phase) Description of singular training cycle or block: 33‐‐4 weeks4 weeks

Microcycle Describes the structural unit of a mesocycle: 1 week1 week

Describes the structural unit of aWorkouts Describes the structural unit of a microcycle: hours/minuteshours/minutes

Periodization Loading ParametersLoading ParametersLoading Parameters DescriptionDescription

Volume Describes the total number of lifts completed in a training session (Ex.4lifts x 4sets x 6reps = 96lifts)

IntensityDescribes the quality of each lift and is measured as power (W), repetition Intensity maximum (RM) or percent of 1RM (%1RM)

Describes the total training stimulus and is the recommended variable for trackingVolume Load is the recommended variable for tracking loading status (Ex. 4sets x 6reps x 100kg = 2400kg)

Describes the subjective impact the

RPE (Cybernetics)Describes the subjective impact the intensity of each lift/session has on an individual (Each lift/session is rated 1‐5 or ↓RPE‐↑RPE)

Why Periodization?D i k f t i i• Decrease risk of overtraining– Manage fatigue

f f• Optimize performance over a specific time period

1 3 P k E t ( T&F I d /O td )– 1‐3 Peak Events (ex. T&F Indoor/Outdoor)– Sporting Season (ex. Soccer)C li l t t i i l d• Cyclical structure maximizes general and specific preparationA t f i di id li ti t i i• Accounts for individualization, training status/age and available time periods

Periodization Considerationsk f h d h h• Peak Performance is achieved when the correct

Periodization Profile is executedD i i f t h ld i l d• Driving factors should include…– Training Goals/NeedsTraining Time Period– Training Time Period

– Delayed Transformation– Transfer of TrainingTransfer of Training– Progressions– Training Residuals– Training Status/Level

Delayed Transformation• Fatigue accumulates and gains diminish over the course of a training phase. For desired adaptation to be realized a period of unload/peaking (detraining) should be completed

• Time to peak adaptation is directly related to period of overload– Ex. 4‐weeks of overload will require 4‐weeks of unload for specific adaptation to peak

(Issurin 2010 Verkhoshansky and Siff 2009 Zatsiorsky and Kraemer 2006)(Issurin, 2010, Verkhoshansky and Siff, 2009, Zatsiorsky and Kraemer, 2006)

Transfer of TrainingS ti l t d l t f t biliti ill• Sequential or concurrent development of motor abilities will have a compounding outcome that exhibits positive, negative or no change on performance

• Optimal transfer is the result of complimentary strength and movement qualities being developed in the correct sequence

• Key Consideration…y

SpecificityOverload

(Zatsiorsky and Kraemer 2006)(Zatsiorsky and Kraemer, 2006)

Progression HierarchyM bili i h ld b d l d iMotor abilities should be developed in a

logical sequence that is general → specific, simple → complex and slow → fast

SpecificAcceleration Starting Str

simple → complex and slow → fast

Specific Movement

Acceleration Starting Str

Specialized MovementHang Clean Explosive Str

General MovementFront Squat Maximal Str

Training Residuals (Detraining)• Length of time a specific adaptation is sustained during a period of detraining where the training stimulus is removed

• Major Limiting Factors…– Duration of developmental period (GPP/SPP)

• “Early to ripe, early to rotten”

– Training Age/Status– Specific Motor Abilities– Maintenance Work Completed

(Issurin 2010 Verkhoshansky and Siff 2009 Zatsiorsky and Kraemer 2006)(Issurin, 2010, Verkhoshansky and Siff, 2009, Zatsiorsky and Kraemer, 2006)

Training Residuals (Detraining)Ad i Q liAd i Q li D i iD i i D i iD i iAdaptive QualityAdaptive Quality Detraining Detraining DescriptionDescription

Aerobic System 30 ± 5 days

↑ Mitochondrial Density ↑ Capillary Density ↑ Aerobic Enzymesy ↑ Aerobic Enzymes ↑ Glycogen Storage

Anaerobic System 18 ± 5 days↑ Anaerobic Enzymes ↑ H+ Buffering ↑ Glycogen Storage

Maximal Strength 30 ± 5 days ↑ Neural Mechanisms ↑ Myofibrillar Density FT

↑Myofibrillar Density STStrength Endurance 15 ± 5 days

↑ Myofibrillar Density ST ↑ Aerobic/Anaerobic Enzymes ↑ Lac c Acid Tolerance

↑ Motor Control Maximal Speed 5 ± 3 days ↑ Neuromuscular Func on

↑ Phosphocrea ne Storage

Training Residuals affect the periodization profile used and should beTraining Residuals affect the periodization profile used and should be based on the identified limiting factors in addition to the

structure of the competition phase

Periodization ProfilesPeriodization Profiles‘Novice, Intermediate, Advanced’

Periodization Profiles• Novice “Traditional Model”• Novice: “Traditional Model”

– Matveyev, 1964– Bompa, © 1983– Bompa and Haff, © 2009

• Intermediate: “Non‐Traditional Model”Poliquin 1988– Poliquin, 1988

– Baker et al., 1994– Stone et al., 2007

• Advanced: “Conjugate Sequence Model”– Verkhoshansky and Siff, © 1993 and © 2009– Bondarchuk 2007Bondarchuk, 2007 – Issurin, 2008

(Stone et al 2007 Plisk and Stone 2003)(Stone et al., 2007, Plisk and Stone, 2003)

Novice: “Traditional Model”l ll d• Classically: Linear Periodization– “Wave like changes in volume and intensity”

B d i i h d l d i• Based on competition schedules versus adaptation‐recovery models

One Two and Three Peak Models– One, Two and Three Peak Models

• Concurrent development of technical, cardio‐respiratory and strength qualitiesrespiratory and strength qualities– General Preparatory Period (GPP)– Special Preparatory Period (SPP)p p y ( )– Competition (C)– Transition (T)

Traditional Periodization ModelINTENSITY

VOLUME

TECHNIQUE

General (GPP) Special (SPP) Competition Transition

SpecificEndurance

Alactic

ITY Anaerobic

Aerobic

INTE

NSI

Sequential Flat-LoadingSequential Flat Loading

Research Support:

• Subjects: 33m with ≥6 months WT Experience

• Study Design: 12 weeks Non‐Periodized, Linear Periodization, Undulating Periodization

R l /• Results: Statistically equal gains in Squat/Bench Press 1RM for all groups

• Conclusion:When volume is equated there is no• Conclusion:When volume is equated there is no difference in strength improvement across periodized and non‐periodized programsp p p g

Research Support:Research Support:

• Subjects: 40m with WT Experience

d• Study Design: 14 weeks Linear Periodization, Daily Undulating Periodization

• Results: Statistically equal gains in Bench Press 1RM for all• Results: Statistically equal gains in Bench Press 1RM for all groups and no change in MRFD

• Conclusion: Daily undulating and linearConclusion: Daily undulating and linear periodization models induce similar increases in 1RM strength in previously trained men


• Subjects: 18m/10w with ≥4 weeks WT Experience

• Study Design: 9 weeks Linear, Daily Undulating and Weekly Undulating Periodization

• Results: Statistically equal gains in Bench Press and Leg Press 1RM

C l i D il /W kl d l i d li• Conclusion: Daily/Weekly undulating and linear periodization models induce similar increases in 1RM strength in early‐phase trainingg y p g

Intermediate: “Non‐Traditional Model”• Undulating Periodi ation• Undulating Periodization• Increased variation through frequent changes in volume and intensityvolume and intensity– Phase– Weekly– Daily

• Training Periods characterized as extensive or intensiveintensive

• Key Concepts…– Summated MicrocyclesSummated Microcycles– Heavy‐Light Days

Intermediate: “Non‐Traditional Model”

• EXTENSIVE– General Prep

• INTENSIVE– Maximal StrengthGeneral Prep

– Endurance– Hypertrophy

Maximal Strength – Maximal Power– MxStr Enduranceyp p y

– Metabolic – MxPwr Endurance

A mix of both Extensive and Intensive themes should be incorporated across programming

t li it i t i ito elicit a progressive training response

Undulating Periodization ModelVOLUME

INTENSITY

TECHNIQUE

General (GPP) Special (SPP) Trans.

Ext I TransInt I Ext II Int II Ext III Int III

Comp.

Comp

Pre Comp.

Ext I Trans.Int I Ext II Int II Ext III Int III Comp.

Undulating: Summated Microcycles5x6-8

Theme Track4x7-9

Hypertrophy

Hypertrophy LOA

D

3x10-12

3x4-6Hypertrophy

Hypertrophy

VOLU

ME

LUnload

V

W1 W2 W3 W4Extensive Emphasis

(Stone et al 2007 Plisk and Stone 2003) W1 W2 W3 W4(Stone et al., 2007, Plisk and Stone, 2003)

6x2-3Undulating: Summated Microcycles

Theme Track5x3-4

Maximal Strength

Maximal Strength LOA

D

4x4-6

3x2-3Maximal Strength

Maximal Strength

VOLU

ME

LUnload

V

W1 W2 W3 W4Intensive Emphasis


6x3-4Undulating: Summated Microcycles

Theme Track

Maximal Power

OPTION 14x3-4

Maximal Power

Maximal Power

LOA

D

2x2-3

3x2-3

Maximal Power

Unload VOLU

ME

L

Unload V

W1 W2 W3 W4Intensive-Peaking Emphasis


OPTION 26x3-4Undulating: Summated Microcycles

Theme Track

Maximal Power

4x2-3

Maximal Power

Maximal Power

LOA

D

3x3-4

2x2-3

Maximal Power

Unload VOLU

ME

L

Unload V

W1 W2 W3 W4Intensive-Peaking Emphasis


Undulating: Daily Heavy/Light>85-90% >85-90%

TY h (L

B)

h (U

B)

<65-70%<65-70%

INTE

NSI

T

Stre

ngth

Stre

ngth

UB

)

LB)REST REST

xim

al S

xim

al S

Pow

er (U

Pow

er (L

Max

D1 D2 D3 D4 D5 D6 D7

Max

Mx

Mx

D1 D2 D3 D4 D5 D6 D7

Undulating: Daily Heavy/Light>85-90%

>75-85%

TY h (M

ix)

x)

<65-70%

REST

INTE

NSI

T

Stre

ngth

phy

(Mix

LB)REST REST

xim

al S

pert

rop

Pow

er (L

Max

D1 D2 D3 D4 D5 D6 D7H

yp

Mx

D1 D2 D3 D4 D5 D6 D7

>85-90%Undulating: Daily Heavy/Light

>85-90% >85-90%

ull)

ush)

ush) >75-85%

h (L

B-P

u

TY h (L

B-P

u

-Spl

it)

h (U

B-P

u

<65-70% <75-85%

Stre

ngth

INTE

NSI

T

Stre

ngth

phy

(LB

-

Stre

ngth

B-P

ush)

REST

-Pus

h)

xim

al S

xim

al S

pert

rop

xim

al S

r-En

d (U

B

-End

(UB

Max

Max

D1 D2 D3 D4 D5 D6 D7

Hyp

Max

Pwr

Str-

D1 D2 D3 D4 D5 D6 D7


Weeks 1‐4 (Ext) 5‐8 (Int) 9‐12 (Ext) 13‐16 (Int) 17‐20 (Ext)

Reps 8‐10 3‐4 6‐8 2‐3 4‐6

Sets 3 5 4 5 4

%1RM 75‐80% 85‐90% 80‐85% 90‐95% 85‐90%

# Lifts 24‐30 15‐20 24‐32 10‐15 16‐24

First paper to identify Undulating Periodization as a preferred method of planning for highly trained individuals


• Subjects: 14 FF in Trained State (FF Academy)

• Study Design: 12 weeks Linear and Dailey Undulating Periodization (3x per week)

R l• Results: Both groups improved with greater improvement in all strength, power and FF specific measures within daily undulating groupg g p

• Conclusion: Daily undulating periodization produces superior results in trained FF compared to a linear approach

Advanced: “Conjugate Sequence Model”O i i ll “C l d S i S t ”• Originally: “Coupled Successive System”– Yuri Verkhoshanskyl k d• Block Periodization

– Accumulation Blocks: Development of specific strength qualities with limited volume loadstrength qualities with limited volume load associated with the concurrent development of supporting motor abilitiespp g

– Restitution Blocks: Development of specific technical motor abilities with limited volume load

i t d ith th t d l t fassociated with the concurrent development of supporting strength qualities

(Issurin 2010 Verkhoshansky and Siff 2009 Stone et al 2007 Plisk and Stone 2003)(Issurin, 2010, Verkhoshansky and Siff, 2009, Stone et al., 2007, Plisk and Stone, 2003)

d l d dAdvanced: “Conjugate Sequence Model”• Unidirectional Concentrated Loading

– Saturate the system with one specific quality with limited concurrent development of other motor abilities that mayconcurrent development of other motor abilities that may have a negative affect on performance

– Isolated development of one strength quality can have a potentiation affect on the motor abilities developed in the next sequence of blocks through the concept of delayed transformationtransformation

– Increased concentration of loading allows for heightened stress of specific systems, which is needed to create further adaptation in advanced individuals

(Issurin 2010 Verkhoshansky and Siff 2009 Stone et al 2007 Plisk and Stone 2003)(Issurin, 2010, Verkhoshansky and Siff, 2009, Stone et al., 2007, Plisk and Stone, 2003)

Conjugate Sequence: Power Sport

DTExplosive

DTMaximal

Strength Power

Explosive MaximalSpeed SpeedExplosive Strength

Maximal Power

Speed Emphasis

Speed Emphasis

Accumulation I Restitution I Accumulation II Restitution II(Stone et al 2007 Plisk and Stone 2003)(Stone et al., 2007, Plisk and Stone, 2003)

Conjugate Sequence: Endurance Sport

DTMaximal

DTMxPower

Power Endurance

Maximal MaximalVO2peak VTMaximal Power

Maximal Power

Endurance

VO2peak Aerobic Power

VT Anaerobic

Power

Accumulation I Restitution I Accumulation II Restitution II(Stone et al 2007 Plisk and Stone 2003)(Stone et al., 2007, Plisk and Stone, 2003)

• Subjects: 15m/6f ≥3yrs Training Elite Junior Skiers

S d i• Study Design: HIT Group 15 (4x4min) sessions over 11days and CT mixed endurance/strength

• Results: HIT group significantly improved relative VO2max (6%), PPO at g p g y p ( )VT, and repeated jump test compared to CT– Note: HIT PPO on CMJ/SJ ↓ with no change in Jump Height

• Conclusion: Isolated periods of HIT within a block periodization modelConclusion: Isolated periods of HIT within a block periodization model may be more advantageous in improving VO2max values compared to a mixed approach in elite trained alpine skiers

Considerations for LTADConsiderations for LTAD

Athletes’ Performance Training System

LTAD:Active Start (0Active Start (0‐‐6)6)

FUNdamentals (6FUNdamentals (6‐‐8)8)NonNon‐‐Periodized Periodized

(Diverse Skill and Play (Diverse Skill and Play Focused)Focused)

Learning to Train (8Learning to Train (8‐‐11)11)

Training to Train (12Training to Train (12‐‐16)16)

Training to Compete (16Training to Compete (16‐‐23+)23+)Periodized Periodized 11 NoviceNovice Training to Compete (16Training to Compete (16‐‐23+)23+)

Training to Win (19+)Training to Win (19+)

11‐‐NoviceNovice22‐‐IntermediateIntermediate33‐‐AdvancedAdvanced

Active for LifeActive for Life+Sport+Sport

(Adapted from Istvan Balyi 2009)(Adapted from Istvan Balyi, 2009)

Periodization ExamplePeriodization ExampleAthletes’ Performance Training System

• CONCLUSION:O ti i thl ti f th h th f– Optimize athletic performance through the use of specific periodization models based on the profile that your athlete falls underthat your athlete falls under.

• QUESTIONS?

[email protected]@NickWinkelman

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Periodization- Theory and Application REFERENCE (1-33)

1. Baker, D., G. Wilson, and R. Carlyon. Periodization: The Effect on Strength of Manipulating Volume and Intensity. J Strength Cond Res. 8:235-242, 1994.

2. Bompa, T.O., and M.C. Carrera. Periodization Training For Sport. Champaign, IL: Human Kinetics, 2005.

3. Bompa, T.O., and G. Haff. Periodization : theory and methodology of training. Champaign, IL.: Human Kinetics, 2009.

4. Breil, F.A., S.N. Weber, S. Koller, H. Hoppeler, and M. Vogt. Block training periodization in alpine skiing: effects of 11-day HIT on VO2max and performance. Eur J Appl Physiol. 109:1077-1086, 2010.

5. Buford, T.W., S.J. Rossi, D.B. Smith, and A.J. Warren. A comparison of periodization models during nine weeks with equated volume and intensity for strength. J Strength Cond Res. 21:1245-1250, 2007.

6. Garcia-Pallares, J., M. Garcia-Fernandez, L. Sanchez-Medina, and M. Izquierdo. Performance changes in world-class kayakers following two different training periodization models. Eur J Appl Physiol. 110:99-107, 2010.

7. Haff, G. Roundtable Discussion: Periodization of Training- Part 1. J Strength Cond. 26:50-69, 2004.

8. Hartmann, H., A. Bob, K. Wirth, and D. Schmidtbleicher. Effects of different periodization models on rate of force development and power ability of the upper extremity. J Strength Cond Res. 23:1921-1932, 2009.

9. Hoffman, J.R., N.A. Ratamess, M. Klatt, A.D. Faigenbaum, R.E. Ross, N.M. Tranchina, R.C. McCurley, J. Kang, and W.J. Kraemer. Comparison between different off-season resistance training programs in Division III American college football players. J Strength Cond Res. 23:11-19, 2009.

10. Issurin, V. Block Periodization Breackthrough in Sports Training. Michigan, USA: Ultimate Athlete Concepts, 2008.

11. Issurin, V.B. New horizons for the methodology and physiology of training periodization. Sports Med. 40:189-206, 2010.

12. Issurin, V.B., and G. Lustig. Klassifikation, Dauer und praktische Komponenten der Resteffekte von Training. / Classification, duration and practical components of the residual effects of training. / Classification, duree et composantes pratiques des effets residuels en matiere d'entrainement. Leistungssport. 34:55-59;63, 2004.

13. Kraemer, W., and K. Hakkinen. Strength Training for Sport. Malden, MA: Blackwell Publishing, 2000.

14. Kraemer, W.J., and S.J. Fleck. Optimizing strength training : designing nonlinear periodization workouts. Champaign, IL: Human Kinetics, 2007.

15. Kraemer, W.J., and K. Häkkinen. Strength training for sport. Oxford ; Malden, MA: Blackwell Science, 2002.

16. Matveyev, L.P. Problem of Periodization Sport Training [in Russian]. Moscow: FiS Publisher, 1964.

Periodization- Theory and Application 17. Matveyev, L.P. Modern Procedures for the Construction of Macrocycles. Modern

Athlete and Coach. 30:32-34, 1991. 18. Matveyev, L.P. About the Construction of Training. Modern Athlete and Coach.

32:12-16, 1994. 19. Matveyev, L.P., and V.B. Giljatsova. The Dynamics of the Training Load.

Modern Athlete and Coach. 29:16-19, 1991. 20. Peterson, M.D., D.J. Dodd, B.A. Alvar, M.R. Rhea, and M. Favre. Undulation

training for development of hierarchical fitness and improved firefighter job performance. J Strength Cond Res. 22:1683-1695, 2008.

21. Plisk, S., and M. Stone. Periodization Strategies. J Strength Cond. 25:19-37, 2003.

22. Poliquin, C. Football: Five Steps to Increasing the Effectiveness of your Strength Training Program. J Strength Cond. 10:34-39, 1988.

23. Poliquin, C. Classification of Strength Qualities. J Strength Cond. 11:48-50, 1989. 24. Poliquin, C. The Poliquin International Certification Program: Theory Manual 1.

East Greenwhich, RI: Poliquin Performance Center, 2004. 25. Rhea, M.R., S.D. Ball, W.T. Phillips, and L.N. Burkett. A comparison of linear

and daily undulating periodized programs with equated volume and intensity for strength. J Strength Cond Res. 16:250-255, 2002.

26. Siff, M.C., and Y. Verkhoshansky. Supertraining. Rome: Verkhoshansky, 2009. 27. Stone, M.H., H.S. O'Bryant, G. Wilson, and D. Baker. Letter to the Editor. J

Strength Cond Res. 9:125-127, 1995. 28. Stone, M.H., K.C. Pierce, G. Haff, and M. Stone. Periodization: Effects of

Manipulating Volume and Intensity. Part 1. J Strength Cond. 21:56-62, 1999. 29. Stone, M.H., K.C. Pierce, G. Haff, and M. Stone. Periodization: Effects of

Manipulating Volume and Intensity. Part 2. J Strength Cond. 21:54-60, 1999. 30. Stone, M.H., M. Stone, and W.A. Sands. Principles and Practice of Resistance

training. Champaign, IL: Human Kinetics, 2007. 31. Verkhoshansky, Y. Programming and Organization of Training. Livonia,

Michigan: Sportivny Press, 1988. 32. Zatsiorsky, V.M. Intensity of Strength Training Facts and theory: Russian and

Eastern European Approach. J Strength Cond. 14:46-57, 1992. 33. Zatsiorsky, V.M., and W.J. Kraemer. Science and Practice of Strength Training.

Champaign, IL: Human Kinetics, 2006.

Program Design Worksheet

M T W T F S S Events Focus Strength ESD Mvt/Plyo/MB Playoffs/Active Rest Maintenance Mx Str/Pwr SS/Interval None Playoffs/Active Rest Maintenance Mx Str/Pwr SS/Interval None Playoffs/Active Rest Maintenance Mx Str/Pwr SS/Interval NoneJa

n

Playoffs/Active Rest Maintenance Mx Str/Pwr SS/Interval None Building: Ext I Gen Prep Interval NCM (Stab) Building: Ext I Gen Prep Interval NCM (Stab) Building: Ext I Gen Prep Interval NCM (Stab)Fe

b

Downloading Gen Prep Interval NCM (Stab) Building: Int I Mx Str Linear CM/DC Building: Int I Mx Str Linear CM/DC Building: Int I Mx Str Linear CM/DCM

arch

Downloading Mx Str Linear CM/DC Building: Ext II HYP Interval DC/CONT Building: Ext II HYP Interval DC/CONT Building: Ext II HYP Interval DC/CONTA

pr

Downloading HYP Interval DC/CONT Building: Int II Mx Str Linear Depth Jump Building: Int II Mx Str Linear Depth Jump Building: Int II Mx Str Linear Depth JumpM

ay

Downloading Mx Str Linear Depth Jump Building: Ext III HYP‐MxStr Multi NCM (Stab) Building: Ext III HYP‐MxStr Multi NCM (Stab) Building: Ext III HYP‐MxStr Multi NCM (Stab)Ju

ne

Downloading HYP‐MxStr Multi NCM (Stab) Building: Int III Exp Str Sport Spec. Depth Jump Building: Int III Exp Str Sport Spec. Depth Jump Building: Int III Exp Str Sport Spec. Depth JumpJu

ly

Downloading Exp Str Sport Spec. Depth Jump Pre‐Season Peaking Mx Pwr SS/Comp. Peaking Pre‐Season Peaking Mx Pwr SS/Comp. Peaking Pre‐Season Peaking Mx Pwr SS/Comp. PeakingA

ug

Pre‐Season Peaking Mx Pwr SS/Comp. Peaking NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. NoneSe

pt

NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. NoneO

ct

NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. NoneN

ov

NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. NoneD

ec

NFL Season Maintenance Mx Str/Pwr SS/Comp. None

Periodization- Theory and Application REFERENCE (1-33)

1. Baker, D., G. Wilson, and R. Carlyon. Periodization: The Effect on Strength of Manipulating Volume and Intensity. J Strength Cond Res. 8:235-242, 1994.

2. Bompa, T.O., and M.C. Carrera. Periodization Training For Sport. Champaign, IL: Human Kinetics, 2005.

3. Bompa, T.O., and G. Haff. Periodization : theory and methodology of training. Champaign, IL.: Human Kinetics, 2009.

4. Breil, F.A., S.N. Weber, S. Koller, H. Hoppeler, and M. Vogt. Block training periodization in alpine skiing: effects of 11-day HIT on VO2max and performance. Eur J Appl Physiol. 109:1077-1086, 2010.

5. Buford, T.W., S.J. Rossi, D.B. Smith, and A.J. Warren. A comparison of periodization models during nine weeks with equated volume and intensity for strength. J Strength Cond Res. 21:1245-1250, 2007.

6. Garcia-Pallares, J., M. Garcia-Fernandez, L. Sanchez-Medina, and M. Izquierdo. Performance changes in world-class kayakers following two different training periodization models. Eur J Appl Physiol. 110:99-107, 2010.

7. Haff, G. Roundtable Discussion: Periodization of Training- Part 1. J Strength Cond. 26:50-69, 2004.

8. Hartmann, H., A. Bob, K. Wirth, and D. Schmidtbleicher. Effects of different periodization models on rate of force development and power ability of the upper extremity. J Strength Cond Res. 23:1921-1932, 2009.

9. Hoffman, J.R., N.A. Ratamess, M. Klatt, A.D. Faigenbaum, R.E. Ross, N.M. Tranchina, R.C. McCurley, J. Kang, and W.J. Kraemer. Comparison between different off-season resistance training programs in Division III American college football players. J Strength Cond Res. 23:11-19, 2009.

10. Issurin, V. Block Periodization Breackthrough in Sports Training. Michigan, USA: Ultimate Athlete Concepts, 2008.

11. Issurin, V.B. New horizons for the methodology and physiology of training periodization. Sports Med. 40:189-206, 2010.

12. Issurin, V.B., and G. Lustig. Klassifikation, Dauer und praktische Komponenten der Resteffekte von Training. / Classification, duration and practical components of the residual effects of training. / Classification, duree et composantes pratiques des effets residuels en matiere d'entrainement. Leistungssport. 34:55-59;63, 2004.

13. Kraemer, W., and K. Hakkinen. Strength Training for Sport. Malden, MA: Blackwell Publishing, 2000.

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Periodization - Nick Winkelman

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