Periodization in Strength and Conditioning Training

1. Periodization in Strength and Conditioning Training By: Steve Stovka., M.Kin, B.P.E/B.Ed, CSCS Strength and Conditioning Coach

2. Ideas behind Periodization • Although training will produce positive outcomes, the desirable results can not continue indefinitely. General Adaptation Syndrome- body adapts easily Less frequent physical and psychological adaptations Plateaus, overtraining, risk of injury • In order to gain any particular aspect of strength or conditioning, you need to overload your system with increased external stimulus

3. General Adaptation Syndrome (GAS) • Alarm- body is introduced to new or increased stress Soreness, temporary drop in performance • Resistance Phase- body adapts to stimulus and returns to regular functioning “super compensation”- relies on neurological adaptations to continue training while muscle tissue undergoes biochemical, structural and mechanical adjustments • Exhaustion- overtraining Fatigue, soreness; non-training stress may aid in leading to this stage

4. Definition of Periodization • Periodization is an organized approach to training that involves progressive cycling of various aspects of a training program during a specific period of time to bring about optimal gains in physical performance.

5. Look Again • Periodization is an organized approach to training • that involves progressive cycling of • various aspects of a training program • during a specific period of time • to bring about optimal gains in physical performance.

6. Why do we program this way? • Periodization is most widely used in resistance program design to avoid over-training and to systematically alternate high loads of training with decreased loading phases to improve components of muscular fitness (strength, strength-speed, strength-endurance) aiming to peak at the most advantageous time for an athlete

7. Traditional Models • Traditional models of periodization describes a progression from high volume and low-intensity work towards decreasing volume and increasing intensity during the different cycles. • 3 Traditional Models • Stepwise periodization- a reduction in volume and an increase in intensity in steps during the training cycle • Overreaching periodization- there is periodic short term (1-2 week) increase in volume or intensity followed by a return to normal training • Undulating periodization- training volume and intensity are increased and decreased on a regular basis, but not in the general pattern of always increasing intensity and decreasing volume as the training period progresses

8. “Various Aspects” • Many training variables can be manipulated in an attempt to optimize the exercise program: • # of sets per exercise • # of repetitions per set • Types, order and # of exercises per training session • Rest periods between sets and exercises • Resistance/Load • Type and tempo of muscle action (e.g., eccentric, concentric, isometric) • Frequency of training sessions

9. Volume vs. Intensity • Intensity- the weight lifted in relationship to a maximal strength level (e.g., one repetition maximum), or a multiple repetition maximum (e.g., 10 repetition maximum). • In a running or conditioning program, intensity is often used to describe a percentage of an age predicted maximum heart rate or Vo2 max. • Volume- refers to the TOTAL number of repetitions, sets and exercises performed in a strength training session • In a running session, volume refers to the total distance and/or time of a conditioning program • RELATIONSHIP: • the higher the intensity, the lower the volume of a particular exercise or workout. • the lower the intensity, the higher the volume

10. “Specific Period of Time” • Macrocyle- 1 to 4 years • Mesocycle- a couple weeks to months • Microcycle- 1 to 4 weeks (daily to weekly variations)

11. Time Intervals Specific to Collegiate Athletes • Macrocyle- 1 Year • Mesocycle • Off Season Phase (Preparatory) • Pre Season Phase (Transition I) • In Season Phase (Competition) • Post Season Phase (Transition II)

12. Time Intervals Specific to Collegiate Athletes, cont. • Fall Sports Off Season: January-June Pre Season: July-August Competition: September-November Post Season: December • Winter Sports Off Season: May-August Pre Season: September-October Competition: November-March Post Season: April • Spring Sports Off Season: July-December Pre Season: January-February Competition: March-May Post Season: June

13. Off Season Phase (Preparatory) • Longest Mesocycle • Emphasis: Conditioning base, correct muscle imbalances, aid in muscular endurance, develop neural adaptations to prepare athletes for increased intensity • 3 Phases (Microcycles) • Hypertrophy • Basic Strength • Strength/Power

14. 3 Phases In Off Season • Hypertrophy/Endurance (1-6 weeks) • Increase anaerobic capacity, increase lean muscle mass, develop muscular and metabolic endurance base • Recovery week of low intensity/low volume afterwards • 50-75% of 1RM / 3-5 sets of 10-20 reps • Basic Strength • Increase strength of muscles relative to sport, become more sport specific, heavier loads, less volume • 78-90% of 1RM / 3-5 sets of 4-8 reps • Strength/Power • Explosive Training at high loads and low volume • 75-95% of 1RM / 3-5 sets of 2-5 reps

15. Novice/Beginner Athletes • Can not tolerate drastic changes in volume or intensity • Linear Periodization Model: Start at lower intensities and higher volume protocols in order to condition and train neural muscular pathways • May stay in low intensity training periods for a longer time

16. Advanced/Elite Athletes • Typically train closer to their abilities train at high volume and high intensity, and have smaller adaptation windows • Summated Microcycle Periodization: Basic macrocyclic pattern of decreasing volume and increasing intensity is evident, but both parameters vary at meso- and microcycle levels more frequently • Increase volume and intensity each week for 3 weeks then unload for a week

17. Pre-Season Phase (Transition I) • Short duration- May only consist of 1-4 weeks of training in this phase • Emphasis: sport-specific training, technique work, high intensity training/ low volume, longer periods of rest, injury prevention work, train speed, agility and quickness

18. In Season Phase (Competition) • Lasts duration of season- can be 3-5 months • Emphasis: increased technique and injury prevention work, decreased volume, preserve strength if not get stronger, more explosive • Maintenance: 80-85% of 1RM / 2-3 sets of 6-8 reps • Peak: >93% of 1RM / 1-3 sets of 1-3 reps

19. Post Season Phase (Transition II) • “Regeneration Phase”- unstructured active rest cycle • Short duration- 1 to 4 weeks • Emphasis: non-sport specific activities, low intensity/low volume, rehab injuries, rest physically and mentally • Unloading week afterwards to prepare body for increased physical demands

20. Unloading Phases • Careful not to detrain (time of interrupted training resulting in a loss of psychological adaptations) • Emphasis: create less fatigue but maintain fitness levels • Overall volume should be decreased, primarily by cutting out the non-specific tasks and low intensity exercises • Can only happen 2 to 3 times per year and lasts anywhere between a couple days to 1 month • Shorter durations are appropriate when the preceding mesocycle involved a progressive reduction in volume/load • Longer durations needed when preceding phase involved high volume/load • Frequency should be maintained at relatively high levels, 80% of normal, especially for elite athletes • During final competition phases, athletes can reduce frequency to 30-50% in order to achieve large reductions in volume • Progressive declines in volume produce better results than sharp dramatic drops in volume

21. Conclusion • Periodization is an organized approach to training that involves progressive cycling of various aspects of a training program during a specific period of time to bring about optimal gains in physical performance. • QUESTIONS?