Periodization Review

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Periodization of Training

description

A review of classic periodization, part of a much larger presentation on the subject.

Transcript of Periodization Review

Page 1: Periodization Review

Periodization of Training

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Overview

• Background for periodization

• Where periodization has been

• How to apply periodization

• Science and periodization

• Where periodization seems to be going

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Background for Periodization

• What is it?

• What’s it for?

• What isn’t it for?

• Pro’s and con’s

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What is Periodization?

• Freeman (1994): “…an attempt to make training more objectively measurable and thus more accurately planned.”

• Broad strokes of modern training theory were developed in the 1930’s and 1940’s (Pedemonte, 1986).

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Why Periodize Training?

• Objectives of periodization (Dick, F., 1975):– Achieve optimal performance– Prepare for a climax to the competitive season– Prepare for the main competition

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Objectives of Training (Bompa, Popov)

• Attain and augment multilateral physical development

• Secure and improve specific physical development• Feature and perfect technique of the sport• Improve and perfect strategy• Cultivate volitional qualities• Ensure and secure optimal preparation

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Objectives of Training, cont.

• Constant increase in training burden• Fortify each athlete’s state of health• Prevent injuries• Enrich each athlete’s theoretical knowledge

regarding the physiological and psychological basis of training, planning, nutrition, and regeneration

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Supercompensation

• A.k.a. One-Factor Training Theory

• Workout Depletion Restoration

• Supercompensation

• Have seen this with glycogen stores following exercise

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Supercompensation

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Supercompensation; Putting it into practice

• First, intervals are too short

• Second, intervals are optimal

• Third, intervals are too long

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Supercompensation, putting it into practice, cont.

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Supercompensation

• This idea is why most workout programs are done in steps (usually 2-4 steps up followed by 1 rest step).

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What’s Periodization For?

• It’s a way to organize training over months and years that is meant to optimize performance while preventing injures, overtraining, etc.

• It is a procedure that is leading to something.

• It is a procedure that allows one to check and see if the training plan was effective.

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What Isn’t Periodization For?

• It doesn’t work well as a 4-8 week training plan.

• Poor tool for most personal training situations.

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Pro’s and Con’s

• Pro’s:

– Allows one to plan for constant improvement

– Allows one to plan for an athlete to be at their best when it matters

– Prevents injuries

• Con’s:

– Very time-consuming

– The plans are great until they meet the athlete

– Easy to fall into the cookie-cutter mentality

– Plan is not a substitute for training

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Periodization: Where it’s been

• Matveyev

• Bompa

• Harre, Kurz, Nadori, and others

• Stone

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Matveyev

• Fundamentals of Sports Training. 1981.

• Observed training of Soviet Olympic athletes for 1952 & 1956 Olympics and formalized the training process.

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Types of Exercise

• Competitive: Exercises containing integral actions; competitive actions proper and the training forms of the competition exercises

• Special Preparation: Exercises that include elements or qualities of the competition exercises

• General Preparation: Exercises that develop all physical qualities, develops the foundation for future training.

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Basis of Matveyev’s Approach

• Training theories based upon the idea of supercompensation (discussed earlier)

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Organization of Training

• Microcycles: training sessions that make up a complete, recurrent fragment

• Mesocycles: aggregate of several microcycles of one type

• Macrocycles: includes 3 periods:– Preparation– Competition– Transitional

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Types of Microcycles

• Ordinary Training

• Shock Training

• Introductory Training (aka pre-comp)

• Competitive (competition and lead-up)

• Rehabilitative

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Microcycle Volume and Load

• Volume and Load Guidelines:– Microcycles usually characterized by constant

intenstiy– Inverse relationship between volume and load

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Sample Ordinary Microcycle, 80% intensity

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Mesocycles

• Allow one to realize the sum effect of microcycles.

• Most common microcycle organization:– Ordinary - Ordinary - Shock - Rehab

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Types of Mesocycles

• Involving: 1st phase of preparation period– 2 to 3 ordinary microcycles + a rehab

microcycle– low intensity and high volume– biggest share of general prep exercises

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Involving Mesocycle

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Ord1 Ord2 Ord3 Rehb4

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Types of Mesocycles, Cont.

• Base: main type seen in prep period– Variants:

• Ordinary - Ordinary - Shock - Rehab

• Shock - Ordinary - Shock - Rehab

• Stabilizing: Ordinary - Ordinary (2 micro’s)

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Base Mesocycle

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Mi1(O) Mi2(O) Mi3(S) Mi4(R)

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Types of Mesocycles, Cont.

• Control-Prep: transition between preparation and competition phases

• Higher intensity, more special prep exercises, low volume– Ordinary (Shock) - Ordinary - Competitive -

Competitive

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Control-Prep (higher intensity)

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Mi1(S) Mi2(O) Mi3(C) Mi4(C)

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Types of Mesocycles, Cont.

• Other types:– Pre-Comp Mesocycle– Competitive– Rehab

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Macrocycles

• Generally include three periods and are designed around a peak.

• Some years have a single peak, some two (double periodization), some more.

• Organized into periods:– Prepatory– Competitive– Transitional

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Periods

• Prepatory: Developing all the qualities needed for success. The bulk of the training year.

• Competition: Preparing for competition and competing, the peak.

• Transition: Rest and recovery after comp.

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Macrocycles

• Are generally put together so that intensity is increasing over time while volume decreases.

• Competition period sees the greatest intensity and lowest volume.

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Macrocycles, Single Peak, Lengths of Periods

• Prep period: 5-7 months

• Comp period: 4-5 months

• Transition: 3-6 weeks

• Plan competitions around training!

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Prepatory Period

• 5-7 months

• Variants (types of mesocycles):– Involving - Base - Base (with precomp)– Involving - Base (GPP) - Base (SPP) -

PreComp

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6 Month Prepatory Period

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Prep Period, More Detailed

6 Month Prep Period

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Competitive Period

• 4-5 months

• Variants:– Comp - Comp - Rehab/Train - Comp

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Sample Comp Period

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Marcocycles, Multiple Peak, Lengths of Periods

• Prep Period: 3-4 months

• Comp Period: 1.5-2 months

• Trans: 3-4 weeks

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Prepatory Period

• 3-4 months per macrocycle

• Variants:– Involving - Base - PreComp– Base(GPP) - Base (SPP) - PreComp

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Competitive Period

• 1.5-2 months per macrocycle

• Comp - Train - Train - Comp

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Matveyev’s model; volume and load

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Annual Plan, Sample (from Nadori)

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Matveyev, Conclusion

• Where everything came from• Book is a general physical education textbook• Little advice on how to apply the concepts• Arbitrary rules and principles• May or may not apply to us• Little scientific basis• More shortcomings later!

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Applying Periodization

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Steps for Applying Periodization

• Constructing an annual plan

• Constructing periods and phases

• Constructing mesocycles

• Constructing microcycles

• Examples of applying periodization

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Constructing the Annual Plan

• When are the competitions?– Will there be more than one peak?

• Will there be more than one macrocycle?

– How long will the competitive season be?

• How long will post-competition be?

• Remainder of time is prep

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Examples

• College Football

• College Track & Field

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When are the Competitions?

• College Football:– Games on Saturdays (mostly)– September - November– 12 weeks of games– One peak per year (Sep-Nov)

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Football: Dividing the Year

• One peak, monocycle• 12 weeks of games• Add 4 weeks to comp

period for August practice

• Comp period: 16 weeks

• Transition period: 5 weeks after last game (through 1st week of Jan)

• Prep period: 2nd week of Jan - August (~29 weeks)

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Football: Monocycle

Period: Prepatory Period Competitive Period Trans

Phase: General Prep Special Prep PreComp

Comp Trans

Month Jan

Feb Mar Apr May June July Aug Sep Oct Nov Dec

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Periods and Phases

• Once the timeline for the periods and phases have been laid out, make some general decisions about what training qualities will be emphasized in each.

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Periods and Phases: Football

Prep Comp TransitionGeneral Prep Special Prep Pre Comp Comp Transition

Hypertrophy High High/Med Low Low LowStrength Medium High Medium/Low High/MediumLowPower Low Medium Medium High LowSpeed Low Medium High Medium LowAgility Low Medium Medium High Low

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Periods & Phases

• Qualities with a “high” emphasis will see the most training sessions, or the most intense training, etc.

• Once you’ve determine the content, draw up very rough guides about the types of exercises, # of sessions/week, volume, and intensity for each period and phase - keep it general though!

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Periods & Phases, cont.Prep Comp TransGenPrep SpecPrep PreComp Comp Trans

Hypertrophy 4-5x/weekMulti-joint &isolation freeweights3 sets x 8-15 reps60-80% 1-RM

3-4x/weekMulti-joint freeweights3-5 sets x 8-15reps60-80% 1-RM

1-2x/weekMulti-joint freeweights3 sets x 12-15 reps60-70% 1-RM

1-2x/weekMulti-joint freeweights3 sets x 12-15 reps60-70% 1-RM

1-2x/weekIsolation3sets12-20reps50-70%

Strength 2-3x/weekMulti-joint freeweights3-5 sets x 6-10reps70-85% 1-RM

3-4x/weekMulti-joint freeweights3-5 sets x 4-8 reps75-90% 1-RM

1-3x/weekMulti-joint freeweights3 sets x 2-8 reps75-95% 1-RM

2-4x/weekMulti-joint freeweights3-5 sets x 1-6 reps80-100% 1-RM

Power 1-2x/weekOlympic lifts3 sets x 3-4 reps60-75% 1-RM

2-3x/weekOlympic lifts3 sets x 2-4 reps60-80% 1-RM

2-3x/weekOlympic lifts3 sets x 2-4 reps60-80% 1-RM

3-4x/weekOlympic lifts3-5 sets x 2-4 reps70-90% 1-RM

Othersports 2-3x/week

Speed 1-2x/weekFalling startsTechnique3-5x10-60 yards

2-3x/weekStanding &Position StartsTechniqueAccelerationConditioning2x3-5x10-60 yards

3-5x/weekStartsTechniqueAccelerationMax. VelocityConditioning

2-3x/weekStartsTechniqueAccelerationMax. VelocityConditioning

Othersports 2-3x/week

Agility 1-2x/weekTechnique

2-3x/weekTechniqueCombination

2-3x/weekTechniqueCombinationReactive

3-4x/weekCombinationReactive

Othersports 2-3x/week

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More Detailed Planning

• Once this has been done, determine how many 2-6 week mesocycles will be in each phase.

• Plan the first mesocycle in detail and the phase in principle.

• As you progress 1/2 way through the first mesocycle, plan the second in detail, etc.

• As you progress 1/2 way through the phase, plan the next phase in principle.

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Example, Football

• General Prep: 16 weeks (4 mesocycles)

• Special Prep: 12 weeks (3 mesocycles)

• Pre-Comp: 4 weeks (1 mesocycle)

• Comp: 12 weeks (3 mesocycles)

• Transition: 4 weeks (1 mesocycle)

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General Prep, Planning in Principle

• Mesocycle 1: Get back in shape, welcome back to training; lower volume (4x/week) and intensity(~65%), lots of exercise variety

• Mesocycle 2: Higher volume (8-15 reps/set), more weight training sessions (5x/week)

• Mesocycle 3: Maintain volume, increase intensity (~70%)

• Mesocycle 4: Maintain volume, increase intensity (~75-80%), cycle in special prep exercises

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Mesocycle I: Peaks

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HypertrophyStrengthPower

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Microcycle I: Peaks

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Microcycle I: WorkoutsMonday Tuesday Wednesday Thursday Friday

Focus Lower Body Upper Body Speed/Agility Lower Body Upper BodyWeights Power Clean, h,

AK; 3x4x60%Leg Press, 3x8Lunges, 3x8Leg Extensions,3x10Leg Curls, 3x10Calf Raises, 3x10Core

Push Jerk,3x4x65%Bench Press,3x8x75%Dips, 3xMaxBent Over Rows,3x8Pushdowns, 3x10Curls, 3x10

Back Squats,3x8x75%Step Ups, 3x8RDL’s, 3x8Leg Curls, 3x8Calf Raises, 3x8Core

Incline Press,3x8x65%SS: Dips & Push-UpsPull-Ups / Pull-Downs, 3x83-in-1 Shoulders,3x10Curls, 3x10

Speed N/a N/a Ankling, 2x10yardsButt Kicks, 3x10yardsHigh Knee, 3x10yardsFalling Starts,3x20 yards

N/a N/a

Agility N/a N/a Shuffling, 3x10yardsBackpedaling,3x20 yardsCutting, 3x10+10yardsZig Zags, 3x10yards

N/a N/a

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And So Forth!