Periodization Planning Overview Clkravitz/Teaching Aerobics/PeriodSlidesExp2.pdfPeriodization...
Transcript of Periodization Planning Overview Clkravitz/Teaching Aerobics/PeriodSlidesExp2.pdfPeriodization...
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Periodization Planning Overview
Individualize goals
Current training status/needs assessment
Accessible resources
Time and schedule
Strategically plan phases
Ongoing evaluation
Systematic progression
C
I
REA
TIVTY
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Periodization Models:Linear vs. Non-linearWhat Can We Learn From the Research?
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Linear, Reverse Linear, Daily Undulating 60 subjects (30 m, 30 f, age=21) with ! 12 months resistance training experience; randomly assigned to groups
LP (10 m, 10 f), RLP (10 m, 10 f), DUP ( 10 m, 10 f)Training equated: (reps x sets x weight lifted)Lower body studied in 15-week study (2x/week train)Reps performed on a 1-s upward, 2-s lower cadence1-2 minute rest between 3 setsTesting
Muscular endurance: as many reps as possible with 50% of body weight (test repeated for reliability); knee extension tested (just trained knee flexion)
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Linear Periodization
RM
Wk 1-5 Wk 6-10 Wk 11-15
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
RM
Daily Undulating Periodization
Wk 15
Wk 1 Wk 2 Wk 3
25 RM
20 RM
15 RM
Wk 1-5 Wk 6-10 Wk 11-15
Reverse Linear Periodization
RM 15 RM
20 RM
25 RM
25 RM 25 RM
20 RM 20 RM15 RM 15 RM
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Results: Endurance Performance, Percent Increase
%
ReverseLinearPeriodization
LinearPeriodization
DailyUndulatingPeriodization
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Linear (L) vs. Daily Undulating (DUP) in Strength 20 male (age=21) with ! 2 yrs resistance training experience; randomly assigned to L and DUP groupsTraining equated: (reps x sets x weight lifted)Training: 3 sets of bench & 3 sets of leg press12-week study training 3x/weekAlso did biceps curls, lat pull-downs, crunches (no other exercisesTesting
1 RM of bench press & 1 RM of incline leg pressDid three separate days of testing for reliability
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Linear (L) vs. Daily Undulating (DUP) in Strength Linear Periodization
8 RM
6 RM
4 RM
Mon Wed Fri Mon Wed Fri
8 RM
6 RM
4 RM
8 RM
6 RM
4 RM
Daily Undulating Periodization
12 Weeks
Wk 1-4 Wk 5-8 Wk 9-12
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Linear Periodization
DailyUndulatingPeriodization
InclineLeg Press% Increase
Bench Press% Increase
Linear Periodization
DailyUndulatingPeriodization
Results: Strength, Percent Increase
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2009 Journal of Strength and Conditioning Research
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Linear (L) vs. Reverse Linear (RL) in Strength 20 females (age~27) with ! 6 months resistance training experience; randomly assigned to L (10 subjects) and RL (10 subjects) groups12-week study training 3x/weekTesting
1 RM of bench press, lat pull-down, arm curl, leg extension
Prestes et al. (2009). Comparison of linear and reverse linear periodization effects on maximal strength and body composition. Journal of Strength and Conditioning Research. 23(1), 266-274.
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1 8 9 10 11 12762 3 4 5
RM
Linear (L)
1 8 9 10 11 12762 3 4 5
Reverse Linear (RL)
RM
12RM
10RM
8RM
10RM
10RM 10RM
8RM 8RM
6RM 6RM
4RM
6RM
4RM
8RM
6RM
8RM 8RM
12RM
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Prestes et al. (2009). Comparison of linear and reverse linear periodization effects on maximal strength and body composition. Journal of Strength and Conditioning Research. 23(1), 266-274.
Linear (L) vs. Reverse Linear (RL) in Strength
M & F W
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Prestes et al. (2009). Comparison of linear and reverse linear periodization effects on maximal strength and body composition. Journal of Strength and Conditioning Research. 23(1), 266-274.
Linear (L) vs. Reverse Linear (RL) in Strength
M & FW
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1 - 5 Reps! 100 - 85%1RM! Strength
6 - 8 Reps! 84% - 77%1RM! Strength! ! & Hypertrophy
9 - 12 Reps! 76% - 70%1RM! Hypertrophy
13 - 20 Reps! 69%- 60%1RM! Endurance gains! ! Less hypertrophy! ! Less strength
Fleck & Kraemer. Designing Resistance Training Programs (3rd Ed), 2004.
Repetition Zone Characteristics
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Traditional Linear Periodization (Health/Fitness)Kravitz {removed power phase}
Proposed theoretical mechanism
Fleck & Kraemer. The Ultimate Training System, 1996.
Hypertrophy Strength &Hypertrophy
Strength Active Rest
Sets 1-5 1-5 1-5 1-2
Reps 9-12 6-8 1-5 13-20
Weeks 2-3 2-3 2-3 1-2
Intensity Low Moderate Heavy Very Low
Volume High Moderate Low Very Low
Type I, IIa
Transition
Type IIa Type IIbx Type I
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12-15 RM
8-10 RM
3-5 RM
12-15 RM
8-10 RM
3-5 RM
Inte
nsity
Undulating2-4 sets per exercise (7-10 exercises)
Marx et al. Medicine & Science in Sports & Exercise. 2001. 33, 635-643.
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12-15 RM
8-10 RM
3-5 RM
8-10 RM
3-5 RM
12-15 RM
Inte
nsity
Marx et al. Medicine & Science in Sports & Exercise. 2001. 33, 635-643.
Undulating2-4 sets per exercise (7-10 exercises)
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Random Order Undulating Periodization
Week
Every 4 to 6 weeks plan a transition week(s)
Circuit trainingSingle set trainingCalisthenics onlyTubing workoutsStability/Function
Ratamess, N. et al. (2009) Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise, 23(2), 687-708
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Why Does Daily Undulating Periodization Work? Any Theories?
12-15 RM
8-10 RM
3-5 RM
12-15 RM
8-10 RM
3-5 RM
Inte
nsity
Type I Type I
Type IIaType IIa
Type IIbxType IIbx
Fiber Type Theory???
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12-15 RM
8-10 RM
3-5 RM
12-15 RM
8-10 RM
3-5 RM
Inte
nsity
Day 1
Day 2
Day 1
Day 2
Day 1
Day 2
What if your client only doesresistance training 2x a week?