Periodization in Strength & Conditioning

Periodization in Strength and Conditioning Training By: Lisa Martin CSCS Director of Strength and Conditioning

Ideas behind Periodization 1.

Although training will produce positive outcomes, the desirable results can not continue indefinitely. General Adaptation Syndrome- body adapts easily Less frequent physical and psychological adaptations Plateaus, overtraining, risk of injury

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In order to gain any particular aspect of strength or conditioning, you need to overload your system with increased external stimulus

General Adaptation Syndrome (GAS) 1.

Alarm- body is introduced to new or increased stress Soreness, temporary drop in performance

2.

Resistance Phase- body adapts to stimulus and returns to regular functioning “super compensation”- relies on neurological adaptations to continue training while muscle tissue undergoes biochemical, structural and mechanical adjustments

3.

Exhaustion- overtraining Fatigue, soreness; non-training stress may aid in leading to this stage

Definition of Periodization 

Periodization is an organized approach to training that involves progressive cycling of various aspects of a training program during a specific period of time to bring about optimal gains in physical performance.

Look Again 

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Periodization is an organized approach to training that involves progressive cycling of various aspects of a training program during a specific period of time to bring about optimal gains in physical performance.

Why do we program this way? 

Periodization is most widely used in resistance program design to avoid over-training and to systematically alternate high loads of training with decreased loading phases to improve components of muscular fitness (strength, strength-speed, strengthendurance) aiming to peak at the most advantageous time for an athlete

Traditional Models 

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Traditional models of periodization describes a progression from high volume and low-intensity work towards decreasing volume and increasing intensity during the different cycles. 3 Traditional Models

– Stepwise periodization- a reduction in volume and an increase in intensity in steps during the training cycle – Overreaching periodization- there is periodic short term (1-2 week) increase in volume or intensity followed by a return to normal training – Undulating periodization- training volume and intensity are increased and decreased on a regular basis, but not in the general pattern of always increasing intensity and decreasing volume as the training period progresses

“Various Aspects” 

Many training variables can be manipulated in an attempt to optimize the exercise program: – – – – – –

# of sets per exercise # of repetitions per set Types, order and # of exercises per training session Rest periods between sets and exercises Resistance/Load Type and tempo of muscle action (e.g., eccentric, concentric, isometric) – Frequency of training sessions

Volume vs. Intensity 

Intensity- the weight lifted in relationship to a maximal strength level (e.g., one repetition maximum), or a multiple repetition maximum (e.g., 10 repetition maximum).

– In a running or conditioning program, intensity is often used to describe a percentage of an age predicted maximum heart rate or Vo2 max.

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Volume- refers to the TOTAL number of repetitions, sets and exercises performed in a strength training session

– In a running session, volume refers to the total distance and/or time of a conditioning program

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RELATIONSHIP:

– the higher the intensity, the lower the volume of a particular exercise or workout. – the lower the intensity, the higher the volume

“Specific Period of Time” 1. 2.

3.

Macrocyle- 1 to 4 years Mesocycle- a couple weeks to months Microcycle- 1 to 4 weeks (daily to weekly variations)

Time Intervals Specific to Collegiate Athletes  

Macrocyle- 1 Year Mesocycle – Off Season Phase (Preparatory) – Pre Season Phase (Transition I) – In Season Phase (Competition) – Post Season Phase (Transition II)

Time Intervals Specific to Collegiate Athletes, cont. 

Fall Sports Off Season: January-June Pre Season: July-August Competition: September-November Post Season: December

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Winter Sports

Off Season: May-August Pre Season: September-October Competition: November-March Post Season: April

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Spring Sports

Off Season: July-December Pre Season: January-February Competition: March-May Post Season: June

Off Season Phase (Preparatory)  

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Longest Mesocycle Emphasis: Conditioning base, correct muscle imbalances, aid in muscular endurance, develop neural adaptations to prepare athletes for increased intensity 3 Phases (Microcycles) – Hypertrophy – Basic Strength – Strength/Power

3 Phases In Off Season 

Hypertrophy/Endurance (1-6 weeks)

– Increase anaerobic capacity, increase lean muscle mass, develop muscular and metabolic endurance base – Recovery week of low intensity/low volume afterwards – 50-75% of 1RM / 3-5 sets of 10-20 reps

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Basic Strength

– Increase strength of muscles relative to sport, become more sport specific, heavier loads, less volume – 78-90% of 1RM / 3-5 sets of 4-8 reps

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Strength/Power

– Explosive Training at high loads and low volume – 75-95% of 1RM / 3-5 sets of 2-5 reps

Novice/Beginner Athletes 

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Can not tolerate drastic changes in volume or intensity Linear Periodization Model: Start at lower intensities and higher volume protocols in order to condition and train neural muscular pathways May stay in low intensity training periods for a longer time

Advanced/Elite Athletes 

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Typically train closer to their abilities train at high volume and high intensity, and have smaller adaptation windows Summated Microcycle Periodization: Basic macrocyclic pattern of decreasing volume and increasing intensity is evident, but both parameters vary at meso- and microcycle levels more frequently – Increase volume and intensity each week for 3 weeks then unload for a week

Pre-Season Phase (Transition I) 

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Short duration- May only consist of 1-4 weeks of training in this phase Emphasis: sport-specific training, technique work, high intensity training/ low volume, longer periods of rest, injury prevention work, train speed, agility and quickness

In Season Phase (Competition)  

Lasts duration of season- can be 3-5 months Emphasis: increased technique and injury prevention work, decreased volume, preserve strength if not get stronger, more explosive – Maintenance: 80-85% of 1RM / 2-3 sets of 6-8 reps – Peak: >93% of 1RM / 1-3 sets of 1-3 reps

Post Season Phase (Transition II)   

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“Regeneration Phase”- unstructured active rest cycle Short duration- 1 to 4 weeks Emphasis: non-sport specific activities, low intensity/low volume, rehab injuries, rest physically and mentally Unloading week afterwards to prepare body for increased physical demands

Unloading Phases    

Careful not to detrain (time of interrupted training resulting in a loss of psychological adaptations) Emphasis: create less fatigue but maintain fitness levels Overall volume should be decreased, primarily by cutting out the non-specific tasks and low intensity exercises Can only happen 2 to 3 times per year and lasts anywhere between a couple days to 1 month – Shorter durations are appropriate when the preceding mesocycle involved a progressive reduction in volume/load – Longer durations needed when preceding phase involved high volume/load

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Frequency should be maintained at relatively high levels, 80% of normal, especially for elite athletes

– During final competition phases, athletes can reduce frequency to 3050% in order to achieve large reductions in volume

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Progressive declines in volume produce better results than sharp dramatic drops in volume

Conclusion 

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Periodization is an organized approach to training that involves progressive cycling of various aspects of a training program during a specific period of time to bring about optimal gains in physical performance. QUESTIONS?