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TRAINING VARIATION: PERIODISATION

CHAPTER 22 ESSENTIALS OF STRENGTH TRAINING AND CONDITIONING Second Edition – Baechle and Earle. TRAINING VARIATION: PERIODISATION. PERIODISATION. Responses to training stress – fig 22.1 General adaptation syndrome Alarm reaction phase Shock Counter shock Resistance phase Exhaustion phase.

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TRAINING VARIATION: PERIODISATION

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  1. CHAPTER 22 ESSENTIALS OF STRENGTH TRAINING AND CONDITIONING Second Edition – Baechle and Earle TRAINING VARIATION: PERIODISATION

  2. PERIODISATION Responses to training stress – fig 22.1 • General adaptation syndrome • Alarm reaction phase • Shock • Counter shock • Resistance phase • Exhaustion phase

  3. PERIODISATION Periodisation cycles • Macrocycles • Training year • Mesocycles • Several weeks • Microcycles • 1 week

  4. PERIODISATION Periodisation periods – fig 22.2 and 22.3 • Preparatory period • Volume – most important • Intensity – next • Technique – least important • Transition phase – all cross over • Competition period – peaking • Technique – most important • Intensity – next • Volume – least important • Draw both versions.

  5. PERIODISATION Periodisation periods • Preparatory period • Hypertrophy/endurance phase: very low moderate intensity (50-75% of 1RM) and very high to moderate volume (3-6 sets of 10-20 repetitions). • Basic strength phase: high intensity (80-90% of 1RM) and moderate volume (3-5 sets of 4-8 repetitions). • Strength/power phase: high intensity (75-95% of 1RM, depending on the exercise) and low volume (3-5 sets of 2-5 repetitions).

  6. PERIODISATION Periodisation period • Competition period • For peaking: very high intensity (>93% of the 1RM) and very low volume (1-3 sets of 1-3 repetitions); for • maintence: moderate intensity (~80-85% of the 1RM) and moderate volume (~2-3 sets of ~6-8 repetitions). • Second transition period (active rest) • Lasts 1-4 weeks. • Unloading week no training. • Recreational activity that may not involve resistance training.

  7. PERIODISATION • See excel periodisation table

  8. Estimate of fitness and skill demands of AFL

  9. AFL professional and amateur

  10. Training session

  11. COMPARE TRAINING PROGRAMS • Soviet program • Day 1 • Session 1 – 3 exercises • Session 2 – 3 exercises • Day 2 • 1 session – 5 exercises • Day 3 • Active rest • Day 4 • Session 1 – 3 exercises • Session 2 – 3 exercises • Day 5 • 1 session – 4 exercises • Day 6 • Session 1 – 3 exercises • Session 2 – 3 exercises • Day 7 • Complete rest

  12. COMPARE TRAINING PROGRAMS • Bulgarian program • Day 1 • Session 1 – 1 exercise • Session 2 – 2 exercises • Session 3 – 1 exercise • Session 4 – 2 exercises • Session 5 – 1 exercise • Session 6 – 2 exercises • Day 2 • Same as day 1 • Day 3 • Session 1 – 1 exercise • Session 2 – 1 exercise • Day 4 • Same as day 1 • Day 5 • Same as day 1 • Day 6 • Same as day 3 • Day 7 • 1 session only – 1 exercise

  13. Methods to improve hypertrophy

  14. Methods to improve force

  15. Matveyev’s periodisation

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