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Transcript of Chap19
Periodization
Dan Wathen, MS; ATC; CSCS,*D; NSCA-CPT,*D; FNSCAThomas R. Baechle, EdD; CSCS,*D; NSCA-CPT,*DRoger W. Earle, MA; CSCS,*D; NSCA-CPT,*D
chapter 19
Periodization
Chapter Objectives
• Understand the value, role, and application of periodization in strength and conditioning programs.
• Describe the four periods of the traditional period-ization model.
• Describe the three phases of the preparatory period.
• Relate the four sport seasons to the four periodsof the traditional periodization model.
• Apply program design variables to create a periodized training program.
Key Term
• periodization: Strategy to promote long-term training and performance improvements with preplanned, systematic variations in training specificity, intensity, and volume organized in periods or cycles within an overall program.
General Adaptation Syndrome
• Figure 19.1 (next slide)– The slide illustrates the General Adaptation
Syndrome (GAS).
– Although the actual dimensions of the curve shown vary based on the individual athlete, the figure illustrates the three distinct phases of the body’s response to training stress.
Key Terms
• macrocycle: Typically an entire training year but may also be a period of many months upto four years (for Olympic athletes).
• mesocycles: Two or more cycles within the macrocycle, each lasting several weeks to several months.
• microcycles: Typically one week long but could last for up to four weeks, depending on the program.
Section Outline
• Periodization Periods – Preparatory Period
• Hypertrophy/Endurance Phase• Basic Strength Phase• Strength/Power Phase
– First Transition Period
– Competition Period– Second Transition Period (Active Rest)
Periodization Periods
• Periodization involves shifting training priorities from non-sport-specific activities of high volume and low intensity to sport-specific activities of low volume and high intensity over a period of many weeks to prevent overtraining and optimize perfor-mance.
Matveyev’s Model of Periodization
• Figure 19.2 (next slide)– Matveyev’s model of periodization
– Appropriate for novice athletes
Modification of Matveyev’s Model of Periodization
• Figure 19.3 (next slide)– A modification of Matveyev’s model of periodization
– Tailored for advanced athletes
Periodization Periods
• Preparatory Period– The initial period is usually the longest and occurs
during the time of the year when there are no competitions and only a limited number of sport-specific skill practices or game strategy sessions.
– The major emphasis of this period is establishing a base level of conditioning to increase the athlete’s tolerance for more intense training.
Periodization Periods
• Preparatory Period – Hypertrophy/Endurance Phase
• Very low to moderate intensity (50-75% of the 1-repetition maximum [1RM]) and very high to moderate volume (three to six sets of 10-20 repetitions)
Periodization Periods
• Preparatory Period – Basic Strength Phase
• High intensity (80-90% of the 1RM) and moderate volume (three to five sets of four to eight repetitions)
Periodization Periods
• Preparatory Period– Strength/Power Phase
• High intensity (75-95% of the 1RM, depending on the exercise) and low volume (three to five sets of two tofive repetitions)
Periodization Periods
• First Transition Period– Between the preparatory and competitive periods to
denote the break between high-volume training and high-intensity training
Periodization Periods
• Competition Period– For peaking, athletes use very high intensity (≥93%
of the 1RM) and very low volume (one to three sets of one to three repetitions).
– For maintenance, athletes use moderate intensity (~80-85% of the 1RM) and moderate volume (about two to three sets of about six to eight repetitions).
Periodization Periods
• Second Transition Period (Active Rest)– Between the competitive season and the next
macrocycle’s preparatory period is the second transition period.
– The second transition (active rest) period consists of recreational activity that may not involve resis-tance training.
Section Outline
• Applying Sport Seasons to the Periodization Periods– Off-Season
– Preseason
– In-Season– Postseason
Applying Sport Seasons to the Periodization Periods
• Off-Season– Between the postseason and six weeks (although
this varies greatly) prior to the first contest of the next year’s season
Applying Sport Seasons to the Periodization Periods
• Preseason– Leads up to the first contest and commonly contains
the late stages of the preparatory period and the first transition period
Applying Sport Seasons to the Periodization Periods
• In-Season– Contains all the contests scheduled for that year,
including any tournament games
Applying Sport Seasons to the Periodization Periods
• Postseason– After the final contest
– Active or relative rest for the athlete before the start of the next year’s off-season or preparatory period
Macrocycle for Tennis
• Figure 19.4 (next slide)– H = hypertrophy/endurance
– BS = basic strength
– SP = strength/power
– P = peaking– AR = active rest
Macrocycle for a Team Sport
• Figure 19.5 (next slide)– V = volume
– I = intensity
– Blue line = emphasis on sport technique training or practice
Key Terms
• linear: Traditional resistance training period-ization model with gradually progressive mesocycle increases in intensity over time.
• undulating or nonlinear: A periodization model alternative that involves large fluctua-tions in the load and volume assignments for core exercises.
Section Outline
• Example of a Macrocycle– Preseason Mesocycle
– In-Season Mesocycle (Competition Period)
– Postseason Mesocycle (Active Rest Period)
– Off-Season Mesocycle– Reviewing the Macrocycle Example
Example of a Macrocycle
• Based on the preseason resistance training program for scenario A from chapter 15, which focuses on a female college basket-ball center
• Shows a continuation of the training program through the in-season, postseason, and the following year’s off-season
Example of a Macrocycle
• Preseason Mesocycle– Increased intensity of sport-specific training
– Resistance training three times per week, focused mainly on strength and power outcomes
– Plyometrics and anaerobic training high priority
Example of a Macrocycle
• In-Season Mesocycle (Competition Period)– Goal to maintain and possibly improve strength,
power, flexibility, and anaerobic conditioning
– Resistance training limited to 30 minutes one to three times per week, alternated with plyometric training
– Majority of the athlete’s time spent on skill and strategy development
Example of a Macrocycle
• Postseason Mesocycle (Active Rest Period)– No formal or structured workouts
– Recreational activities at low intensity and volume
• Off-Season Mesocycle– Testing at the beginning and end of the off-season– Resistance training higher priority (example
progresses to a four days per week split program)– Aerobic endurance training and flexibility