Staff Education

Periodization & Program Design

Periodization

by definition:

• A logical phasic method of manipulating training variables in order to increase the potential for achieving specific performance goals

Planning

• Periodise every program from the event/season back to today.

How will you know where you are going or where you have been unless you map it out?

Goals of Periodization

• Reduce potential for overtraining

• Maximize training adaptations

• To provide maintenance of performance capacity

Resistance Training

Exercise SelectionVolume & Intensity

of Training Session

Altered Metabolism Hormonal Responses

Adaptive Protein Synthesis

Synthesis of Structural Proteins

Improvements in:

� force production

� muscle hypertrophy

� power generating capacity

� rate of force development

Proper Program Design

Improved

Performance

Synthesis of Enzyme Proteins

Source: Haff, G.(2006) NSCA Conference

1. Overload – essential in order to stimulate adaptation

2. Variation – to reduce the potential for overtraining

3. Specificity – the degree of similarity between the exercise used in training & performance

4. Training Status of the Athlete

Training Principles

5. Recovery/Adaptation – rate of recovery is inversely related to the overall volume & intensity of the training stimulus

Planned overtraining = overreaching & is a necessary component of training however, it must be followed by

adequate recovery.

Volume:• Increase the duration of a training session

• Increase the number of training sessionsper week

• Increase the number of repetitions, drills, or technical elements per training lesson.

• Increase the distance or duration per repetition or drill.

Training Variables

Intensity:

• Increase the velocity to cover a given distance, the rhythm (quickness) of performing a tactical drill, or the load in strength training.

• Decrease the rest interval between repetitions or tactical drills.

• Increase the number of competitions per training phase (only if this is not at a desirable level for your athletes or sports).

Supercompensation

Source: Adapted from Bompa,T.O.(1999) page 16

Anabolic

Catabolic

Time

Overload Recovery

Adaptation

Concentrated Loading

1 23

4

0

+

-

Microcycle

Mesocycle

Source: Haff, G.(2006) NSCA Conference

Conjugate Sequence

0

600

1200

1800

Volume Load

(Kg)

Fatigue

Performance

Wk

1

Wk

2

Wk

3Wk

4

Step Loading

Source: Adapted from Bompa,T.O.(1999) page 46

L

o

a

d

Low

Med

High

Microcycle

Mesocycle

Increase of training load in steps (step loading)

1

2

3

4

5

6

Training Stimulus Variation

1. Cluster sets – interspersing a short rest interval in between successive repetitions in a set.

– Same Load

– Undulating Load (e.g. 80,85,90,85,80)

2. Post activation potentiation

3. Exercise Replacement

Training Phases

• Stability

• Anatomical Adaptation

• General Strength

• Specific Strength

• Maximum Strength

• Power

Plyometrics

• Low - General Strength Phase

• Moderate – Specific Strength Phase

• High – Maximum Strength Phase

• Shock – Power Phase

Why this order?

•Stabilize → Hypertrophy →Strength → Power

Stability

• Slow tempo (301, 311)

• High Reps (15, 15, 12, 12)

• Very little emphasis on weight

• This phase will create the foundation stability needed for quality movement in the future.

• No Plyos/Power Exercises

Stability

Anatomical Adaptation

• Slow tempo (301, 311)

• High Reps (10, 10, 8, 8)

• Low emphasis on weight

• This phase will continue to set a great foundation for your future phases, so do not deviate from the above 3 rules.

• No Plyos

Anatomical Adaptation

General Strength

• Normal tempo (201, 211)

• Low Reps (6, 6, 4, 4)

• Increased emphasis on weight

• Continuing to increase base levels of strength.

• Multi-joint exercises, large muscle groups

• Low Plyos/Power Exercises

General Strength

Specific Strength

• Normal Tempo (201, 211)

• High Reps (10, 10, 8, 8)

• Exercises become more specific to the chosen sport/movements

• Moderate Plyos/Power Exercises

Specific Strength

Maximum Strength

• Tempo Normal & Fast

• Low reps (6, 6, 4, 4)

• Decrease the number of exercises and spend more time on primary lifts.

• High Level Plyos/Power Exercises

Maximum Strength

Power

• Tempo Fast

• Low Reps – Drop Sets (864, 8644, 6422, 6422)

• Low number of exercises. Spend more time on primary lifts & speed.

• Shock Level Plyos/Power Exercises

Power

Case Studies

1. 16 y/o Male Basketball PlayerStats:

• 45cm VJ

• 5m OT

• 3.20s 20m

• 5.20s Pro-shuttle

• -9cm Sit & Reach

U/18 state classics next year (April 2009)

Play Olympics

Case Studies

2. 14 y/o Female Football PlayerStats:

• 30cm VJ

• 3.8m OT

• 3.35s 20m

• 5.50s Pro-shuttle

• +14cm Sit & Reach

Met west selection July 2008

State Titles May 2009

• Different combinations of adding exercises to programs

• Programming rules for Auchenflower centre

• Not trying to fit everything into each program – just simply do not have time. And athletes need more variation – easy to provide if don’t try to give too much variation in each program.

Questions?