PERIODIZATION PROJECT

NARRATIVE

Essentials of Strength & ConditioningDr. Mike Martino

The athlete, Kerri Jennings, a 17 year-old junior volleyball player at Riverdale Academy

High School was selected for this periodization project. The reason choosing Kerri is because of

her height, all around great starter on the varsity team, she plays on both the front/back rows, but

predominately an outside hitter. Kerri has played on the varsity team all throughout here high

school term. She has exceptional ball-handling skills, works both as a passer, digger, as well as

being able to block a well-placed set. None the less, she is very eager for the upcoming season

that is approaching and has high determination and the drive to become the best volleyball

player. She is excited to begin her training for the upcoming season!

Her previous training consisted of two years of resistance training. During these past two

years she only used free-weights during her exercises. Throughout the program Kerri will be

introduced to new trainings techniques, as well as new equipment. She has also recently begun

incorporating various plyometric exercises into her program, but yet has only six months of

training within this criterion. Kerri has participated in training with her varsity team these past

two year, but has never been fully engaged or had any experience in an ono-on-one training

session/program. Therefore, this periodization will lead to an increase in Kerri’s performance

since it encompasses Kerri’s training need and the ability to put her at her top performance.

Kerri was listed as 5’9”, weighing in at 145 pounds. Her body fat index is given as 22

per cent. With this percentage and a Body Mass Index of 21.41, it was determined that the

subject was in the normal weight range. Therefore, weight loss would not be a goal or result of

her training. Proper nutrition should be maintained to insure stability of weight, and optimal

performance. Below is a list of Kerri’s athletic profile:

Kerri’s total score for the Functional Movement Screen was 17 out of 21. This score is to

be considered as good (passing) score. She showed no signs with pain while testing or after

testing. Nor, did she receive any scores of a 1. Kerri also did not show any imbalances between

her left and right sides while testing. Researchers have indicated with athletes who score a <14

have a 11 fold greater risk of obtaining an injury. These associated player are more developed to

have an injury within the competitive season of play (8, 22, 27).Hopefully, due to Kerri’s score

she would be considered on the higher end of the spectrum so she should likely not experience

an injury during the competitive season.

Although Kerri scored high on the spectrum of the FMS test she still has room to grow

and show improvement. Some of these categories should be deep squat, in-line-lunge, active

straight leg raise, and rotatory stability. The reason for the score of a 2 on the DS is associated

Height-5ft 9in. 1 Mile Run- 9Min. 30Sec. (Below Avg.)

Weight-145lbs 1RM Bench Press-95lbs. (Avg. 40 th Percentile)

Resting Heart Rate-72BPM (Above average) 1RM Squat-185lbs. (Average/Excellent (90%.)

Resting Blood Pressure-118/78mmHg (Normal)

Body fat-22% (Average)

40 yard dash- 8.5sec (Above average)

Vertical Jump- 18in. (Above average)

VO2Max-37.4ml/kg/min (Fair/Average) *FMS Scores/Interpretation will be explained in the testing battery section, along with official FMS Score sheet.

with Kerri being as being a “knee squatter” (4). A 2 on the ILL test was likely due to the lack of

“good” hip mobility and or possibly ankle dorsiflexion. Tight hamstrings likely were the cause to

Kerri’s score of a 2 on the ASLR test. Scoring a 2 on the RT test is actually fairly common and

this is exhibited in the individuals’ low-medium care stability.

In comparison with the norms, Kerri ranks average or above average in several

categories, but still shows for improvement in several categories as well. Her weaknesses include

a below average 1 Mile, fair/avg. VO2Max, and also average upper body strength. Kerri will

work on these through metabolic conditioning and upper body strength training exercises.

Kerrie’s strength exhibits also a high vertical jump, as well as above average lower body

strength.

Kerri’s age predicted heart rate maximum: 207-.7(16) =196bpm-Kerri will work at or between a

70-80% HRMax of these correlated value above.

Training Philosophy:

Training at and within Riverdale Academy is all about feeling as family and education.

Information sessions (were held prior to the start of the program) will include topic of resistance

training, plyometric, appropriate nutrition (nutricalorie), sleep cycles (omega wave), flexibility,

barefoot warmup/training, non-traditional equipment and Olympic lifts. Along, with Kerri’s new

associated knowledge she will learn also about building teamwork comradery, and how sports

can be used to teach lifelong lessons, and build personal growth /integrity (15).

The following components will be included in the periodization: resistance training,

metabolic conditioning, plyometric, nutrition, flexibility, Speed, Acceleration, Quickness,

barefoot training, sleep cycles. This program design consists of a 12 week off-season, 10 weeks

of pre-season, and 4 weeks of in-season to total out a 26- week long periodization plan. Each

mesocycle will have a different primary focus. The two ultimate goals of this program will be to

increase the overall endurance and increase Kerri’s strength. Starting the program will include a

heavy volume of metabolic conditioning and strength gains. Increasing power out and improving

explosiveness will also pay an important role in the training design. Maintaining an appropriate

body composition will be very vital and accomplished with both exercise selection and nutrition.

All exercise designs will be geared to achieve this end performance goal.

Resistance Training:

The goal for this aspect of the program is to increase strength, improve, and power.

Phase 1: Neuromuscular Introduction & Muscular Endurance:

For resistance training it is crucial that Kerri understands the correct movement

associated with lifting weights. Resistance training is found to cause adaptations to many neural

elements that are involved in the control of movement. It also affects the order in which muscles

are recruited during training or during related movement tasks (6). This phase will consist of

teaching Kerri the correct movements her body should link with when lifting weight and also in

consideration to volleyball. Training the correct movements allows the body to function more

adequately and decreases the potentialness of injury. Movement corrective will be placed within

the workout plan. These will exemplify correct techniques and should remain through the entire

macrocycle. Each testing phase of FMS and correctives will be videoed utilizing the coaches’

eye app, where a file can be readily available to show progressions through the entire program.

During the muscular endurance phase, Kerri will concentrate on lifting a load <67% of her 1RM,

with reps >12 to prepare the muscles for the following strength phases.

Phase 2 Basic Strength:

The purpose of the basic strength phase is to increase the strength of the muscles

fundamental to the primary sport movements. During this phase the athlete will be expected to

increase volume load so that the body may prepare for the next phase. To gain the most benfit

out of this phase it will consists of high intensity (80-90% 1RM) and a moderate volume of (3-5

sets, 4-8reps) (2).

Phase 3 Basic Strength/ Strength Basic Strength/ Peak Strength:

Both strength and peak strength phases should be performed to increase the strength of

the muscles essential to primary sport movements as well. Kerri will begin lifting heavier weight

to allow her to prepare for the power phase, where she can transfer strength gained into explosive

strength. During these phases the focus will be high intensity and low moderate volume. To gain

the most effectiveness from this phase it will consists of 75-90% 1RM, 3-5 set,3-6reps. The basic

strength/peak strength phase will consist of 75-90% 1RM. 3-5sets, approximately <3 reps (2).

Phase 4 Power (hybrid with plyometric):

The power phase will be utilized to allow Kerri to become more explosive in her actions.

This phase is considered sport specific to volleyball, because she will be moving the weight fast.

The weight will decrease to around 85% 1RM, 3-5sets, and 2-5reps (2).

Phase 5 Strength Maintenance

The strength maintenance phase will be used during the beginning portion of the in-

season. A moderate in intensity and moderate volume will be used. The load will be 80-85%

1RM, with 2-3 sets, and 6-8 reps (2).

Overall, during the resistance training portion of the program we will introduce new

equipment into her routine including: PurMotion to increase functional training, Tendo units to

measure bar velocity, sand sandbag training to help build leg and core stability. This will also

help reduce the risk of developing a non-contact ACL injury, which is common in young female

athletes.

Metabolic Conditioning:

Volleyball is considered an intermittent sport, with frequently having high-intensity

actions, incorporating explosive bursts, short body displacements, and numerous jumping

interactions (16). When determining aerobic and anaerobic conditioning it is important to start

with what is expected of the individual athlete in terms of physical requirements. On an average,

in 10 games, outside hitters jump approximately about 850-900 times. The average rally rate

time from 4.4 to 6 seconds and the time between rallies is 11 and 15 seconds. An average

volleyball match lasts from 84 to 110 minutes (4).

Before beginning any workout Kerri will be required to complete a 5-10 min warm up

consisting of her barefoot warm-up, walking, jogging around the track. Dynamic stretching

should also be performed. After her workout, she should participate in an active cool down

recovery with light movement exercises and walking, jogging around the track. This is also when

Kerri should perform her static stretching session.

The ATP-CP energy system is dominant during the first 5 to 15 seconds of work. This

short energy burst plays an important role in the game of volleyball. The key is to maintain this

explosive trait for 84-100 minutes of play while being able to recover from this with repeat, and

quality of both performance and exercise. This energy system will be replenished by 50% within

30 seconds. Thus, training the aerobic system is important for top performance throughout a

match (4).

Conditioning will be split into two aerobic phases: Aerobic 1 and Aerobic 2, which will

consist of possibly jogging, cycling, swimming or circuit training. Sport specific practices will be

the focus towards the end of the off-season. Pre-season will begin with anaerobic training

(anaerobic 1 and anaerobic 2) and end with sport specific practice.

Heart rate variability will be used to analyze the stress Kerri’s body experiences during

training and to gain insight into physiological recovery after training. This is a useful parameter

for managing physical fatigue and exercise intensity. Moreover, the information regarding the

extent to which the body recovers after training may help provide data for the personalization of

Kerri’s sport training, including training load and acceptable recovery times (24). The

Omegawave will be used to provide a reading to determine the “readiness” for training each day,

by examining the cardiovascular, central nervous, metabolic and neuromuscular systems. By

using this system, we can stay on track with programming and keep Kerri from overtraining (13).

Plyometrics:

Throughout volleyball training, players and coaches should constantly be seeking out

improvement of sport specific techniques. This cannot be accomplished without continuous

development of specific motor prevalent qualities, such as jumping. Plyometric exercise are

defined as the “maneuvers” or exercises that target strength combined with speed of movement

to produce power. The goal of plyometrics is to enable the muscle to reach maximum force in the

shortest amount of time possible (14).

Presently, most programs range from 6-10 weeks, however, vertical jump height can be

improved as quickly as just 4 weeks after the start of the program (2). This plan will last slightly

longer than a regular plyometric program, because of its valid importance and relevance to

training in the sport of volleyball. During the latter half of pre-season, complex training will be

incorporated using moderate-high intensity plyometrics along with “power” focused resistance

exercises. Kerri will begin with approximately 80-100 foot contacts taking into consideration

that she is in the middle of classification between beginner and intermediate. She will perform

plyometric exercises at a frequency between 1 to 2 times per week. Depth jumps, and box jumps

will be performed on a box approximately 18 inches high.

Flexibility:

Although flexibility is important for all sporting activities, it is especially vital for

volleyball players. Participating in a flexibility program helps develop resilience to injury, as

well as reducing the severity of injury when it does occur. It can also be used to optimize

performance by preparing the body before the physical activity, and to recover the body after the

activity (13). The first part of Kerri’s program will be devoted to enhancing mobility and

stability, along with incorporating movement correctives exercises based on Kerri’s FMS test

scores. Dynamic stretching will be utilized at the beginning of each training session with static

stretching after her workouts. Kerri will follow the ACSM guidelines by stretching a total of 60

seconds per target muscle group for and stretching method utilized (21). She will be asked to

stretch every day at practice and also encouraged to do so own her or when she does not have

practice.

Nutrition:

Female athletes in particular should aim to achieve energy balance to maintain overall

health and to push for a higher performance output. Energy balance occurs when energy intake is

equal to total daily expenditure. This is important for athletes to maximize performance while

minimizing the adverse effects of overtraining and fatigue (30). The Nutricalorie and My fitness

pal apps, will be utilized to measure Kerri’s nutrient intake and physical activity each day, with

also using her sleep cycle app, this will monitor her progress and allow myself and her coaches a

watchful eye over her to properly progress her (26). One of Kerri’s intermediate goals is to

become leaner. She will work to accomplish this goal by losing 1 lb. of body fat each week over

the first two months of her training program. Kerri will work to achieve this goal by ingesting

nutrient dense food and alternating her macronutrient intake over the course of her program.

These foods contain higher levels of nutrients in relationship to the number of calories the food

contains. By alternating her carbohydrate intake. Kerri will be utilizing nutrient timing, which is

a planned adjustment of macronutrient intake to promote health and workout performance, as

well as, stay lean. Some examples of good carbs are: whole vegies,fruits, grains, seeds. Proteins:

White-meat poultry, eggs, beans, soy, seafood, legumes. Fats: Olive oil, nuts, peanut butter,

avocados, flaxseed, tofu.

Through calculations it is figured that Kerri’s Recommended Daily Caloric Intake Range should

be between 2,250-2,300 kcal per day.

60C/20P/20F 341g/114g/50.5g

55C/30P/15F 313g/171g/38g

The ultimate goal and desire of Riverdale Academy is to provide Kerri with a program

that will increase all facets of her physical ability in order for her to perform at her top optimum

level while competing in volleyball.

Extras Notes:

Speed & Agility

Speed and Agility are keystones to successful competition training in volleyball. The restrictive

zone on the court and limited space negates the importance of endurance speed. In fact, agility

has greater importance than speed. However, speed proficiency is accomplished by decreasing

the time allowed to complete the agility drills.

Flexibility

*Note – In static stretching, all major muscle groups are targeted for different time period

depending on the phase.

Nutrition

*Note: Athletes who participate in high intensity with a lot of jumping such as volleyball should

allow at least 3 to 4 hours between a meal and practice or competition.

During the periods of Taper, it is important to lower the caloric intake due to the decrease of

activity. Conversely, it is important to ramp up the protein intake during times of exercises that

work muscle mass. As training approaches the competitive phase, it is necessary to increase the

carbohydrate and protein in order to maintain muscle mass. It is also important that fats

decreased as training increases.