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Advanced Training Strategies: Periodization and Performance Optimization

This chapter delves into advanced training strategies, highlighting the significance of periodization to overcome plateaus and achieve new gains. It discusses the acute training variables, the classic linear model, and undulating periodization, emphasizing the importance of planned changes in intensity and volume. Key methodologies, such as power training and plyometrics, are explored to maximize both force and speed for athletes. The chapter aims to provide evidence-based guidelines for integrating these strategies effectively, helping advanced lifters avoid overtraining while reaching peak performance.

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Advanced Training Strategies: Periodization and Performance Optimization

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  1. Chapter 7-Fleck Advanced Training Strategies

  2. Introduction • After gains there is a plateau • Periodization of variables results in new gains • Guidelines are based on science…driven from the field

  3. Periodization • Planned changes or variation • Acute training variables (critical variables) • CO-FIVR-P • Developed in Eastern Europe • Two main goals • Peak • Avoid overtraining (or plateaus)

  4. Strength/Power (classic linear) • Linear model • Increase intensity • Decrease volume • Peak 2-3 times per year • Several phases of focus • Each last 2-6 weeks • Goal oriented • Macrocycle-year • Mesocycle-3-4 months • Microcycle-1-4 weeks

  5. Strength/Power cont… • Active rest periods are built in • Reduction in volume • Reduction in intensity • Each goal has a range of numbers • Wide variation in implementation

  6. 4 x 4 Matrix (FIVR and Goals)

  7. Classic Periodization Model

  8. Undulating Periodization • More recent • Peak early and maintain throughout season • Long seasons and multiple goals • Linear peaks at end • Undulating peaks early • Daily undulations within a microcycle • Not sequential goals • Mixing models may have merit • Politics and science

  9. Research • Long list of linear studies (70’s and 80’s) • Stone, O’Bryant, Garhammer, Haff, Kraemer • Intensity and volume differences between models? • Undulating studies (new, 2000’s) • Kraemer, Hunter, Fleck

  10. Power Training (work/time) • Explosive training • Reduce resistance-increase speed • Power peaks at 30% 1RM • Both force and speed must be maximized • RFD = force/time to reach force • Explosive in nature but generally measured isometrically • Deceleration is part of movement (2 parts)

  11. Plyometrics • Stretch-shortening-cycle • Stored elastic energy • Muscle spindle reflex • Very quick only • Longer length of muscle creates more speed • Depth jumps? • How high • How quick is the return (amortization) • Contrast training

  12. Summary • Advanced methods are needed for advanced lifters • Explosive work is needed for power • Both force and speed are trained • Stretch reflex exercises are needed • Avoid plateaus

  13. Next Class • Chapter 8 Fleck

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