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PERIODIZATION

PERIODIZATION. A method of manipulating the volume and intensity of training to peak at a specific time. First coined by Matveyev in the 1960’s. Expanded by Stone in 1981. PERIODIZATION. Based loosely on Selyes General Adaptation Syndrome:

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PERIODIZATION

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  1. PERIODIZATION • A method of manipulating the volume and intensity of training to peak at a specific time. • First coined by Matveyev in the 1960’s. • Expanded by Stone in 1981.

  2. PERIODIZATION • Based loosely on Selyes General Adaptation Syndrome: • Alarm/shock phase: new exercise or higher load/intensity. Soreness and stiffness. • Resistance phase: chemical and neural changes to become stronger. Supercompensation. • Exhaustion phase: overtraining, injury. Avoid at all costs.

  3. PERIODIZATION • A periodized plan can be broken down into subunits: • Macrocycle: entire year or season of training • Mesocycle: subunit of macrocycle; may last several weeks or months. • Microcycle: can be as little as a week, but up to 4 weeks.

  4. PERIODIZATION • Within the cycles, there can be distinct periods and phases within the periods, based upon what you want to accomplish. • These include: • The preparatory period • The first transition • The competition period • The second transition

  5. PREPARATORY PHASE • This is typically thought of as the preseason, and serves to establish a good strength base for future competitions. • It can be broken down into periods: • Hypertrophy • Strength • Power

  6. HYPERTROPHY • This phase, which typically will last around 4 weeks, is characterized by very low to moderate intensity (50-75% of 1RM), and very high to moderate volume (3-6 sets of 8-10 repetitions, depending on the exercise). • This phase seems to benefit new, untrained lifters the most (it doesn’t harm veteran lifters).

  7. STRENGTH PHASE • This phase also may last around 4 weeks, and is characterized by higher intensities (up to 90%) and moderate volume (3-6 sets of 4-6 reps).

  8. STRENGTH/POWER PHASE • Characterized by high intensity (up to and over 100%), and low volume (3-5 sets of 1-3 repetitions).

  9. FIRST TRANSITION PERIOD • More of an “in name only” period. Simply a demarcation between volume training and more refined, technique-driven, high intensity workouts in the competition phase.

  10. COMPETITION PHASE • Depending on the length of the season, you either want to maintain what you have created during the preparatory phase, or continue to peak at a specific time. • Peaking requires high intensity, low volume. • Maintenance is more moderate volume and intensity.

  11. SECOND TRANSITION • This phase is a time for rest, recuperation, and unloading. • Try different games and exercises for at least a week before cranking the cycle up again.

  12. TYPES OF PERIODIZED PLANS • Linear: 4 week cycles that usually go in week-long progressions (minor changes in the daily workout as to intensity/volume) • Undulating or non-linear: changes occur on a daily basis, following a scripted plan of progression.

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