Periodization I: Concepts. What is training? Stimulus and adaptation “the aim of a training program is to increase protein synthesis in accordance with.

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Presentation transcript:

Periodization I: Concepts

What is training? Stimulus and adaptation “the aim of a training program is to increase protein synthesis in accordance with the specific demands of the training stimulus.” (2007) Stone, Stone, Sands. Practice and Principles of Resistance Training.

Periodization What is it? Specifically planned system of exercise stimuli and recovery executed over time to summate into a predetermined set of physical adaptations.

Training Cycles Quadrinneal (Olympic) Cycle 4 years Macrocycle 1-2 years Mesocycle 1-4 months Microcycle 1-2 weeks

Labeling Training Periods In-season or Competitive Off-season or Preparatory Post-Season or Transition Peaking (most team sports will not need a specific peak)

Types of Periodization Linear Methods Long Short Refer primarily to volume and intensity Non-linear methods Undulating Refer primarily to volume and internsity Multilateral Methods Concurrent Block Conjugate

Linear Periodization Has a general progression from high volume/low intensity to low volume high intensity What is the problem?

Multilateral Periodization Concurrent: Focusing on multiple qualities in one micro/mesocycle Can all be in the same session Can be in different sessions May have an emphasis in one direction Emphasize 1-2 qualities at a time

Multilateral Periodization Conjugate Sequence System Develop/Emphasize one ability while maintaining others Sequence these in a series of cycles that will build upon each other for optimal effect

Key Concepts Delayed Transformation Delayed Transmutation Training Residuals Superposition Some training methods that produce beneficial adaptation for one motor ability may be detrimental to another

How do we know what to do? Identify the most important physical qualities for a sport or individual. Develop a program to maximize those qualities at the right time. It should also be a goal to sustain those particular abilities for as long as possible.

Complementary Training In a nutshell: Volume and Intensity do not mix well together

Developing a Macrocycle