478Periodization

Jonathan Mike, Esquire Spring, 2008

Periodization 1

Periodization: Essentials and InnovationsJonathan Mike MS, CSCS, NSCA-CPT

Doctorate StudentExercise Physiology

University of New Mexico

ObjectivesUnderstand Concepts of PeriodizationDescribe Phases and CyclesDefine Program Variables, and factorsCurrent ResearchChallenges Appling Research


Periodization 2

Periodization ModelA system of planned variation in program variables (volume and Intensity)

Baker, D, Wilson, G. Periodization: The effect on strength of manipulating volume and intensity. Journal Strength and Conditioning Research. 8 (4); 235-242. 1994

Kraemer WJ. A series of studies – The physiological basis of strength training in American Football: Fact of philosophy. Journal Strength and Conditioning Research. 11: 131- 142. 1997

Stone MH, O'Bryant H, Garhammer J. A hypothetical model for strength training. J Sports Med Phys Fitness. 1981 Dec;21(4):342-51

Stowers, T. The short terms effects of three different strength-power training models. NSCA Journal. 5(3):24-27. 1983

Established to prevent “overtraining” and optimize peak performance through training cycles.

History of PeriodizationDeveloped in the 1960’s by Eastern European Bloc Countries (Russia)Changing workouts over time to allow better recovery and greater strength gains

Matveyev, LP. Periodization of Sports Training. Moscow: Fiscultura I Sport. 1966

Vorobyev, AN. A T extbook of Weightlifting. Trans. J. Bryant. Budapest: International Weightlifting Federation, 1978.


Periodization 3

MatveyevMatveyev’’ss ModelModelVolume

(Quantity)

Intensity

(Quality)

Technique

(Training)

Preparatory Transition Competition Transition Period

Matveyev, LP. Periodization of Sports Training. Moscow: Fiscultura I Sport. 1966

PeriodizationBased on the “General Adaptation Syndrome” (GAS) of Hans Selye.Selye, H. Stress without Distress. New York: JB. Lippincott, 1974.


Periodization 4

Stress Adaptation (GAS)Phase One = Shock or Alarm Phase

First 2 to 3 Weeks of TrainingNeural Adaptation

Phase Two = Super-Compensation PhaseBiochemical, Structural, Mechanical, Physiological Adaptations

Phase Three = Maladaptation PhaseOverreaching/Overtraining – Staleness/Exhaustion

Manipulation of the GAS Theory promotes a progressive system of periodization that can be developed to prevent overtraining and enhance performance.

Selye, H. Stress without Distress. New York: JB. Lippincott, 1974.


Periodization 5

Periodization CyclesMacrocycle

Combined phase of Microcycles and Mesocycles (marathon/triathlon)10-12 months

MesocycleBlock of Microcycles for a goal (strength, power, hypertrophy, etc)4-12 weeks

MicrocycleNumber of training session that form a recurrent unit (hard/easy,

combo, rest day, repeat)1 week to 10 days

Training Intensity and Volume Pattern

Fleck, and Kraemer. Designing Resistance Training Programs, 3rd ed. Champaign, IL. Human Kinetics. 2004


Periodization 6


Periodization 7

Classic Strength Power PeriodizationModel

Very High

High (85% to

95% 1RM)

Moderate(75% to

85% 1RM)

Low( 60% to 75%

of 1RM)

Intensity

Very LowModerateHighVery HighVolume

1-32-32-68-12Reps

Light Physical Activity

1-33-53-53-5Sets

Active Recovery

PeakingPowerStrengthHypertrophyTraining Phase

Example Linear Progression

0

50

100

150

200

250

Squat (lbs) Clean (lbs) Bench (lbs) Row (lbs) V. Jump (in)

Pre-1RMPost-1RM

Periodization

020

40

6080

100

120

1 2 3 4 5 6 7 8 9 10 11 12

Weeks

Inte

nsity

/Volum

e

Volume

% of 1RM


Periodization 8

Percentage and Rep Guidelines% 1RM # of Reps100 195 293 390 487 585 683 780 877 975 1070 1167 1265 15

Essentials of Strength Training and Conditioning. 3rd ed. Human Kinetics. 2008

Rest Period Length

Hormone response , power output level

Total Volume

Total work, reps and sets, and weight

Intensity

Resistance used, rep speed, power vs. high force

Order of Exercise

Sequence effect

Choice of ExerciseCompound, isolated, power, strength, equipment type

Program Design Domain


Periodization 9

Non-linear Model (Undulating)Origin UnknownAdvocated by PoliquinPoliquin, C. Five Steps to increasing effectiveness of your strength program. NSCA Journal. 10:34-39. 1988

More frequent variation in intensity and volume

Non Linear Periodization*Day to DayWeeklyBi-WeeklyMonthly*Rep Zones 3-5, 8-10, 12-15 (MWF)Hypertrophy and Functional Strength DaysPercentages change for given EXERCISE


Periodization 10

Non-Linear PeriodizationMore FlexibleMore frequent recovery (no research)More exposure to different stimuliWhat is the sport? And how long a season?

Current ResearchClassic model: greater increases in strength and power than lower volume

Fleck, SJ. Periodized Strength Training. A Critical Review. Journal Strength Cond. Research. 13: 82-89. 1999

Rhea MR, Alderman BL. A meta-analysis of periodized versus nonperiodizedstrength and power training programs. Res Q Exerc Sport. 2004 Dec;75(4):413-22

Willoughby, DS. The effects of meso-cycle weight training programs involving periodization and partially equated volume on upper and lower body strength. Journal Strength Cond. Research. 7: 2-8. 1993


Periodization 11

Current Research: Non-linear: Extremely Limited- about 6 studies

Kraemer WJ. A series of studies – The physiological basis of strength training in American Football: Fact of philosophy. Journal Strength and Conditioning Research. 11: 131- 142. 1997

Kraemer WJ, Ratamess N, Fry AC, Triplett-McBride T, Koziris LP, Bauer JA, Lynch JM, Fleck SJ. Influence of resistance training volume and periodization on physiological and performance adaptations in collegiate women tennis players. Am J Sports Med. 2000 Sep-Oct;28(5):626-33.

Marx JO, Ratamess NA, Nindl BC, Gotshalk LA, Volek JS, Dohi K, Bush JA, Gómez AL, Mazzetti SA, Fleck SJ, Häkkinen K, Newton RU, Kraemer WJ. Low-volume circuit versus high-volume periodized resistance training in women. Med Sci Sports Exerc. 2001 Apr;33(4):635-43.

Hoffman JR, Wendell M, Cooper J, Kang J. Comparison between linear and nonlinear in-season training programs in freshman football players. J Strength Cond Res. 2003 Aug;17(3):561-5.

Rhea MR, Phillips WT, Burkett LN, Stone WJ, Ball SD, Alvar BA, Thomas AB. A comparison of linear and daily undulating periodized programs with equated volume and intensity for local muscular endurance. J Strength Cond Res. 2003 Feb;17(1):82-7.

Rhea MR, Ball SD, Phillips WT, Burkett LN. A comparison of linear and daily undulating periodizedprograms with equated volume and intensity for strength. J Strength Cond Res. 2002 May;16(2):250-5.

Challenges Appling ResearchUniversities Short term StudiesNon-athletic PopulationsNot an exact ScienceMost studies examining strength power, not muscular endurance, except: Volume and Intensity Contentious

Rhea MR, Phillips WT, Burkett LN, Stone WJ, Ball SD, Alvar BA, Thomas AB. A comparison of linear and daily undulating periodized programs with equated volume and intensity for local muscular endurance. J Strength Cond Res. 2003 Feb;17(1):82-7.

McGee, D. Leg and Hip Endurance adaptations to three weight training programs. Journal Applied Sports Science Research. 6(2):92-95. 1992


Periodization 12

ChallengesIdeal Volume and Intensity?Sprinting? IndividualismPlyometrics?Seasonal Changes

ConclusionGoverned by theoryCoaching Theory often drives research and often ahead of researchNew Ideas, New Approaches


Periodization 13

Thank you, any Questions

Documents

478Periodization