Periodization : Periodization
What is periodization? : What is periodization? Periodization is planned long-term variation of the volume and intensity of training to prevent overtraining and promote optimal performance at the desired time.
Defining Volume and Intensity : Defining Volume and Intensity Volume- amount of work performed per exercise, per day, per month (sets x reps)
Intensity- the power output of the exercise (power = work/time)
Estimating Volume and Intensity : Estimating Volume and Intensity Training intensity- Average mass lifted per exercise, per week, per month
Exercise intensity- Monitored by calculating the relative intensity (% of 1rm)
Training volume- estimated by volume load
Exercise volume- estimated by average weight lifted
Selye’s General Adaptation Syndrome : Selye’s General Adaptation Syndrome Alarm phase
Resistance phase (supercompensation)
Exhaustion phase
The General Adaptation Syndrome (GAS) : The General Adaptation Syndrome (GAS)
Periodization Cycles : Periodization Cycles Macrocycle -long period of time, one year
Mesocycle - medium length of time, several weeks to several months
Microcycle- short length of time, one or more weeks
KEY POINT : KEY POINT Periodization involves shifting training priorities from non-sport-specific activities of high volume and low intensity to sport-specific activities of low volume and high intensity over a period of many weeks to prevent overtraining and optimize performance.
Matveyev’s Model of Periodization: Appropriate for Novice Athletes : Matveyev’s Model of Periodization: Appropriate for Novice Athletes
Modifications of Matveyev’s Model of Periodization; for Advanced Athletes : Modifications of Matveyev’s Model of Periodization; for Advanced Athletes
Periodization Periods : Periodization Periods Preparatory-
Transition-
Competition-
Maintenance-
Peaking
Active rest-
Preparatory Phase : Preparatory Phase Hypertrophy/endurance phase- low to moderate intensity (60-75% 1rm) and high to moderate volume (3-6 sets, 10-20 reps)
Strength phase- high intensity (80-90% 1rm) and moderate volume (3-5 sets, 4-8 reps)
Power phase- high intensity (75-95% 1rm) and low volume (3-5 sets, 2-5 reps)
Hypertrophy Phase (1) : Phase 1 = Hypertrophy/Endurance Phase
Highest volume (3-5 sets, 8-12 reps)
Lowest intensity (60% to 75% of 1RM)
Lasts up to 6 weeks (Based on program goals & level of athletes conditioning)
Establish neural & muscular base (adaptations)
Low intensity aerobic activity
Agility progression
Flexibility progression Hypertrophy Phase (1)
Strength Phase (2) : Phase 2 = Strength Phase
Moderate volume (3-5 sets, 5-8 reps)
Intensity (80% to 88% 1RM)
Moderate intensity aerobic activity
Moderate intensity plyometric training (Levels 1-5)
More complex lifts first
Multiple joint movements before single joint
Agility & flexibility progression
Towing/Downhill activities (Speed development)
Recovery times between sets based on energy systems ratios Strength Phase (2)
Power Phase (3) : Phase 3 = Power Phase
Low volume (3-5 sets, 2-4 reps)
High intensity (90% to 95% 1RM)
Full recovery between sets (energy systems ratios)
High intensity aerobic activities & plyometrics
Power moves – multi-joint
Plyometric drills separate from RT days
Agility & flexibility progression
The goal is to PEAK right before competition begins Power Phase (3)
4 X 4 Matrix : 4 X 4 Matrix
Transition Phase : Transition Phase Modification to Matveyev’s original periodization model, break between high volume training and high intensity training
Competition Period : Competition Period Ideally 2-3 weeks max
In sports with long season, may last months
Peaking- very high intensity (>93% 1rm) and very low volume (1-3 sets, 1-3 reps)
Maintenance- moderate intensity (80-85% 1rm) and moderate volume (2-3 sets, 6-8 reps)
Active Rest (second transition) : Active Rest (second transition) Restoration
Remain physically active
Lasts 1-4 weeks
Mental and physical break from sport
Macrocycle for Team Sport : Macrocycle for Team Sport
KEY POINT: Periodization Models : KEY POINT: Periodization Models The traditional model is commonly referred to as linear due to the gradually progressive microcycle increases in intensity over time.
The undulating or nonlinear model involves large daily (i.e., within the week or microcycle) fluctuations in the load and volume assignments for core exercises.
Slide 22 :
Tonight & Next Class : Tonight & Next Class Periodize a 12 week program
Use perfect athlete
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