Periodization

Chapter 2

• Method of organizing training program

• Manipulate training variables – Intensity

– Volume

– Specificity

• Benefits – Promotes peak performance at appropriate time of year

– Reduces the risk of overtraining

Periodization

• Alarm Phase

– Shock & Soreness – Initial effects of a workout – Performance decrease

• Resistance Phase – Body adapts to stimulus – Performance increase

• Exhaustion Phase – Constant increases in exercise stimulus – Not accompanied by rest periods – Overtraining occurs

***If sufficient recovery is allowed, body can adapt & performance may increase further***

Responses to Training Stress General Adaptation Syndrome (GAS)

GAS

• Macrocycle (12 months)

– Typically one year

– Could be longer (4 years for Olympic athletes)

• Mesocycle (1-4 months)

– Cycles within macrocycle

• Microcycle (1-4 weeks)

– Cycles within mesocycle

– Help with transition between mesocycles

Periodization Cycles

• Preparatory

– Hypertrophy/Endurance Phase

– Basic Strength Phase

– Strength/Power Phase

• First Transition

• Competition

• Second Transition (active rest)

Periodization Training Periods

Periodization Periods

Intensity 1RM Reps Sets

Hypertrophy/ Endurance

50-75% 10-20 3-6

Basic Strength 80-90% 4-8 3-5

Strength/Power 75-95% 2-5 3-5

Preparatory Period Sub-Phases

• GOAL

– Establish base level of conditioning

– Increase muscle hypertrophy (NB for collision sports)

– Include endurance act

• Characterized by intensities & volumes

• Technique training ≠ priority

Hypertrophy/Endurance

• intensity, volume

• Examples

– LSD training

– RT low weight, high reps

– intensity plyometrics

Conditioning Activities

• GOAL

– strength in muscles NB to sport movement

• intesity, moderate volume

• More complex & specialized plyometric drills

• RT more specific to sport with higher loads & fewer reps

Basic Strength Phase

• GOAL – power

• More sport specific

• Explosive movements

• intensity, volume

• Speed training drills

• Plyometric drills mimic sport movement

• RT high loads, low volumes

Strength/Power Phase

• Between preparatory & competition phases

• Point where intensity/volume crossover

First Transition Phase

• Goal = PEAK strength & power

• Greater emphasis on skill technique

• Further in intensity & in volume

• Extending this period will result in overtraining

• Peak only lasts a few weeks

• Sports with multiple contests

– follow a maintenance program of moderate intensities & volumes

• variations on a microcycle basis (undulating) – Or multiple mesocycles = another option

Competition Period (1-3 Weeks)

• Commonly referred to as active rest

• Unstructured, non-sport specific recreational activities at low intensities & volumes

• Be active in different sports!!!

• Can insert active rest periods between periods and/or phases to allow recovery prior to next period or phase

Second Transition Period (1-4 Weeks)

• Off-Season

• Pre-Season

• In-Season

• Post-Season

Sport Seasons

• 4 wks after last contest until 6 wks prior first contest

• Can be divided into multiple shorter mesocycles

– Allows for 2+ rotations through hypertrophy/endurance, basic strength & strength/power phases

Off-Season

• Leads up to the first contest

• Contains late stages of preparatory period and first transition period

Pre-Season

• Long seasons require multiple mesocycles around NB contests

• Other approach = designing a maintenance program

In-Season

• Second transition period

• Active rest period

Post-Season

Undulating Model of Periodization

• Nonlinear model

• Intensity & Volume vary on a daily basis

• Appropriate for athletes with several games

Physiological Adaptations in Response to Training

CHAPTER 3

Immediate Responses to Training

HEART RATE

LACTATE

MUSCLE RESPONSE

CARDIAC OUTPUT

VENTILATION RATE STROKE

VOLUME

Long-Term Effects of Training

LUNG CAPACITY

HAEMOGLOBIN

MUSCLE HYPERTROPHY

CARDIAC OUTPUT

OXYGEN UPTAKE

STROKE VOLUME

RHR

MUSCLE ENDURANCE

• Rest – No extra demands placed on body

– Energy required for normal body functions

– Basal metabolic rate (BMR)

• Sub-Maximal Exercise – Heart rate in plateau

– Maintained for more than 20 min

• Maximal Exercise – Fastest your heart can beat for a min

Something to Consider

Resting Heart Rate (RHR)

• RHR = reduced

• HR lower @ sub-max exercises

• No change in HR during max exercises

27

How much blood the heart is pumping out per minute.

So….

Which heart before/after training is working harder?

________________________________________

Why? _____________________________________________________

__________________________________________________________

RHR (Cont)

• The amount of blood that leaves the left ventricle during one contraction

Stroke Volume (SV)

1. Size of ventricles 2. Thickness of ventricle walls 3. Flow of blood through veins

back to heart 4. Volume of blood in body

• at rest, submaximal & maximal exercise

• Mainly due to – Heart size (more blood enters) called cardiac hypertrophy

– Wall thickness (more blood = ejected)

Stroke Volume (Cont)

Stroke Volume (Cont)

• Volume of blood pumped out of the heart per min

Cardiac Output (Q)

Q= HR x SV

Ex Level Untrained Trained

REST 5.04 5.04

SUB-MAX 13.3 13.3

MAX 16.5 19

Oxygen Uptake

• Amount of oxygen absorbed into bloodstream

• Max amount of oxygen consumption during exercise = VO2max

• Oxygen uptake improves with

– Improved SV & Q

– Greater lung capacity

– Higher haemoglobin levels

Oxygen Uptake (Cont)

Lung Capacity

• Amount of air that can move in and out of the lungs during a breath

1. Muscles around lungs become

larger & stronger

2. Lungs increase in size

3. Capillaries in lungs increases

Haemoglobin Level

• RBC’s increase

• So haemoglobin increases

• Increasing oxygen carrying capacity

• Altitude training boost haemoglobin levels

• Adaptations to RT = specific to they type of exercise performed (muscular endurance, strength/power)

Muscular Adaptations

Muscle Hypertrophy

• Result of strength & RT

• Fast twitch fibres (type II)

• Muscle fibres enlarge

• Increase in myofibrils

• Increased stores of glycogen & ATP-PC

• Type IIa fibres can adopt characteristics of type IIb or type 1

– Depends on what you do

• Reverse = muscle atrophy training ceases

Muscle Hypertrophy (Cont)

• Reduce level of fat around muscle

• Lead to muscle definition ≠ muscle hypertrophy

– No change in fibre size

• New capillaries grow in & around muscles to supply them with blood

– Increase resistance to fatigue

Muscle Endurance