PRINCIPLES OF PERIODIZATION

Luis Serafin R. Cosep, CSCS, MTAP

Introduction
Strength

and conditioning program

Improves performance however,

cannot continue indefinitely Eventually, physical and physiological adaptations will occur less frequently Athletic performance plateaus There is an increased risk for injury Other symptoms associated with overtraining appear.

Inroduction
For

long term performance improvements

There must be variations in training

specificity, intensity and volume. There must be arranged and planned periods or cycles.

Periodization
Proposed by Leo Matveyev (Russian Physiologist, 1960) Special Application to training strength and power athletes (American exercise scientist) A training plan which changes your workouts at regular intervals of time

Periodization

Involves manipulation of training variables:

Intensity Volume Rest Mode

Benefits

ALLOWS FOR PLANNED VARIATION, WHILE MAINTAINING A COHERENT STRUCTURE INCREASES RECOVERY AND RECUPERATION POTENTIAL GIVES A CLEAR AND SPECIFIC OUTLINE OF WHAT YOU SHOULD BE DOING EVERY TRAINING DAY ALLOWS YOU MEASURABLE PROGRESS COMBINES DIFFERENT GOALS KEEPS YOU PSYCHOLOGICALLY FRESH

Responses to Training Stress

This

Three stage response to stress: Alarm Phase Resistance phase Exhaustion phase

is the manner of how the human body reacts to stress.

Alarm Phase
Also called as shock phase Happens when the body experiences

new forms of stress This may last several days or weeks (DOMS) The athlete may feel excessive stiffness, soreness, and a drop in performance

Resistance Phase
Athletes

rely on neurological adaptations because of continuous training. Muscles make various biochemical, structural, and mechanical adjustments. There is an increase in performance which is also called as supercompensation.

Exhaustion Phase
Symptoms

experienced during the alarm phase reappear. There is a loss of ability to adapt to stressors. This results to maladaptations, monotony, and overtraining. This can also be caused by non training stress.

General Adaptation Syndrome (GAS)

Training Principles
OVERLOAD REST
STRE NGT H

SUFFICIENT RECOVERY INSUFFICIENT RECOVERY

TIME

Training Principles
SPECIFICITY:

TRAINING MUST BE GOAL-SPECIFIC

MUSCLE-GROUP SPEED MUSCLE ACTION ENERGY SYSTEM

VARIATION DETRAINING INDIVIDUALIZATION

Training Phases of Periodization

VOLUME

MA JOR COMPETITIONS

INTENSIT Y SKILL TRAINING

EUROPEAN PREPARATION FIRST TRANSITION COMPETITION SECOND TRANSITION AMERICAN PRE-SEASON STRENGTH/ POWER IN-SEASON PEAKING OFF-SEASON ACTIVE REST STRENGTH/ HYPERTROPHY POWER

Periodization Cycles
Macrocycle
Typically constitutes an entire training

year and can last from several months to years

Mesocycle
Used to describe major training phases

of an entire year. from 4-6 weeks to 2-3 months

Microcycle
Refers to one week of training

Periodization Periods
Implementation

of meso- and microcycles is the basis for changing program design varialbes Intensity and volume assignments are manipulated to the greatest extent Involves shifting training priorities from non sports-specific to sports specific

Periodization Periods
Major

divisions of training

Preparatory Competition Transition

First

Transition between preparatory and competition phase Second Transition active rest/recovery period

Model of Periodization

Modified Model of Periodization

Periodization Periods
Preparatory

phase has three phases

namely:
Hypertrophy/Endurance Phase Basic Strength Phase Strength/Power Phase

Preparatory Period: Hypertrophy/Endurance Phase

May last from 1 to 6 weeks Low intensity with very high volume Goals are to increase lean body

mass and build a base level of endurance Training may not be sport specific

Preparatory Period: Basic Strength Phase

Goal

is to increase muscle strength necessary for sport specific movements Intensity is high and volume is moderate

Preparatory Period: Strength/Power Phase

high intensity with low Training intensifies to

volume near competitive phase, plyometric drills mimic the movement of the sport, etc.

First Transition
To

denote the break between high volume training and high intensity training

Competition
Goal:

Peak strength and power through further increases in training intensity with decreases in volume/maintenance Focuses more on skill practice and game strategy May last from 1 to 3 weeks up to months

Second Transiti0n
Active rest or restoration (recovery) Usually lasts for 1 to 4 weeks Focuses on unstructured, non sports-

specific activities Combines low intensities with low volumes Also referred to as the unloading week

Types of Training

GENERAL TRAINING: TO DEVELOP ALLAROUND FITNESS. SHOULD MOSTLY BE DONE IN THE OFF-SEASON & EARLY PRESEASON
ACTIVE RECOVERY STRENGTH MOBILITY ENDURANCE BASIC TECHNIQUE

Types of Training

SPORT-SPECIFIC TRAINING: REFERS TO BOTH CONDITIONING & SKILL WORK. LATE OFF-SEASON, PRE-SEASON & INSEASON COMPETITION-SPECIFIC TRAINING: SCRIMMAGES & MOCK COMPETITIONS
ADJUSTMENT OF TECHNICAL MODEL SPECIFIC FITNESS ADVANCED SKILLS

Applying Sport Seasons to the Periodization Periods

Non Linear vs. Linear Periodization Models

Linear
Traditional resistance training

Non

Linear

fluctuations in the load and volume

assignments for core exercise Research studies found this model to be more effective than the linear model

Types of Periodization
Bi-cycle: It incorporates two peaks in a year and

consist of two monocycles in a single year with a short transition phase between them. To achieve the required adaptations, competitions have to be more than 4 months apart. Levels of performance might be lower in one cycle, so the most important competition of the calendar should take place in the other.

Types of Periodization
Tri-cycle: 3 competitions in a year. An unloading phase is required

following each peak for the athlete to regenerate for the following cycle. Models with more than three peaks within a year do not allow the athlete to adapt properly.

Goal Setting
S

- goals must be Specific M - training targets should be Measurable A - goals should be Adjustable R - goals must be Realistic T - training targets should be Time based E - goals should be challenging and Exciting R - goals should be Recorded

Goal Setting
S

- GOALS MUST BE SPECIFIC C - WITHIN THE CONTROL OF THE ATHLETE C - GOALS ARE CHALLENGING A - GOALS MUST BE ATTAINABLE M - TRAINING TARGETS SHOULD BE MEASURABLE P - GOALS ARE PERSONAL

Periodization Models
CHANGE IN INTENSIT Y AND VOLUME
RECOVERY

RECOVERY

VOLUME INTENSIT Y COMPETITIONS

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42

MICROCYCLES MONTHS APRIL MESOCYCLES

MAY

JUNE

JULY

AUG 2

SEP

OCT

NOV

RECOVERY

DEC

JAN

Periodization Models
S A

M P LE M E S O C Y C LE S
1 2 3 4 HIGH MEDIUM LOW 1

INTENSIT Y VOLUME 2 3 4

HIGH

VOLUME OR INTENSIT Y

MEDIUM LOW

STEP APPROACH

HIGH-INTENSIT Y

Periodization Models

ample Sample Microcycle

VOLUME OR INTENSIT Y
MON HIGH MEDIUM LOW TUE WED THUR FRI SAT SUN

MICROCYCLE VARIATION FOR USE DURING A VERY HEAV Y TRAINING PERIOD.

Periodization Models
CHANGE IN INTENSIT Y AND VOLUME

MESOCYCLES

VOLUME INTENSIT Y COMPETITIONS

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46

MONTHS MAY APRIL JUNE JULY AUG SEP OCT NOV DEC HYPERTROPHY STRENGTH POWER RECOVERY HYPER STRENGTH POWER MESOCYCLES INTENSIT Y LOW-MODERATE MODERATE MOD LOW L-D HIGH HIGH VOLUME HIGH MODERATE LOW LOW HIGH MOD LOW

JAN FEB M IN-SEASON MODERAT LOW

Periodization Models
PERI ODI ZATI ON PLAN FOR YEAR: 2002-2003 Major Competitions Fr. Martin SPORT: Women's Basketball WBL NCRAA Change in Intensity and Volume of Workouts

Change in Proportion of Time Devoted to Strategy and Conditioning

Microcycles (Weeks) Months Mesocycles Goals Set/ Rep Range I ntensity Volume

1 2 3 4 5 6 7 8 9 10

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April May Power I n-Season 5x5 High Low 3 x 10 Moderate Low

J une J uly Recovery Hypertrophy 3 x 20 Low High 4 x 20 Low-Mod High

Aug Strength 3 x 10 High Moderate

Sept Power 5x5 High Low

Oct Nov I n-Season 3 x 10 Moderate Low

Dec J an Feb Mar Recovery Hypertrophy Strength 3 x 20 Low High 4 x 20 Low-Mod High 3 x 10 High Moderate

April Power 5x5 High Low

Volume, I ntensity, Major Competition, Skills, Conditioning

Periodization Models
BASKETBALL PROGRAM PROGRESS CHART University of Asia & the Pacific Men's Varsity Basketball Team APR MAY JUNE JULY SKILLS Athletic Stance * stationary * line drills Pivot * stationary * line drills *elbow to post *post to elbow Ballhandling * ball taps * ball squeeze * front spin * back spin * pendulum * slap and rotate * military * around the head,waist,knees * leg wraps side, front * leg wraps fig. 8 * double leg-single leg front side,back * blur * straddle flip Dribbling * piano * high and low * front swing * side swing * in and out single handle * regular crossover * stationary between the legs * 1,2,3 leg wraps * two front-two back * behind the back * double crossover * high-low crossover * two ball series Benjamin Jose A. Sipin III Head Coach AUG SEPT OCT NOV DEC JAN FEB MAR APR

Thank you And Have a good day!