Periodization

PERIODIZATION

Kit Wong, MKin, CSCSJohn Abreu, BSc, CSCS

January 27th, 2016

• Goal: Achieve peak performance• Problem: How?

• Periodization: Long-term planning tool

DEFINITION

TRAINING VARIABLES ATHLETIC QUALITIESVolume SpeedIntensity PowerFrequency StrengthRecovery Endurance

Technical Skills

DEFINITION• Established in the 1960’s• Divides annual plan into manageable

pieces–Macrocycle–Mesocycles–Microcycles

• Management of overload and recovery adaptation + peaking

GENERAL ADAPTATION SYNDROME

Derek M. Hansen, 2014

• Overload Principle• Volume: Amount of Work• Intensity: Degree of

Demand


• More is not always better

• Requires optimal load and sufficient recovery Derek M. Hansen, 2014



• Summation of the application of stress determines the long term improvement.


• Approximately 1 year• Start with important dates

(competitions/training camps)• Determine the amount of preparation

time• Distribution of time contingent on

athlete’s history, needs, and goals

MACROCYCLE

• Approximately 1 month• Distinct training focus• Planned recovery (4:1, 3:1, or 2:1?)

MESOCYCLE

• Approximately 1 week• Placement of training sessions• Management of intensity

MICROCYCLE

Efficacy• Periodized > Non-Periodized Planning

(Rhea & Alderman, 2004).

Limitations• Decisions based on assumptions• Not “one-size fits all”• Be adaptable!

DOES IT WORK?

TRAINING LESSONS FROM:

MACROCYCLE

MACROCYCLE

More susceptible to perturbations• What – Phase focus• Why/Who/When – Need to adapt?

MESOCYCLE

MESOCYCLE

Much more sensitive• When – Distribution of work (Life?)• Deviations have much smaller impact

on LT plan

MICROCYCLE

MICROCYCLE

• Rely on your 5 W’s• Planning + Application = Art +

Science• Don’t get hung up on exercises• “Many roads lead to Rome”

HOW?

1. Don’t lose sight of the main goal when planning/applying

2. Be aware of the importance of planned recovery

3. Be flexible – Don’t be afraid to deviate when needed

4. Put yourself/your athletes in positions to succeed

5. Don’t be stubborn

ULTIMATELY

THANK YOU!

[email protected]@realcoachjohn

[email protected]@KitWong89

@csipacificwww.csipacific.ca/athletes/performance-points/

Sports

Periodization