Using Periodization to Plan Programs

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Presentation transcript:

Using Periodization to Plan Programs 2008 VO2max Distance Running Clinic 2009 VO2max Distance Running Clinic 2009 U.S. All-Star Track & Field and Cross Country Clinic Using Periodization to Plan Programs Dr. Jason R. Karp, Ph.D. Owner, RunCoachJason.com Director/Coach, REVO2LT Running TeamTM Cross Country Coach, San Diego State University Freelance writer & author ©2008 Dr. Jason Karp. All Rights Reserved. ©2009 Dr. Jason Karp. All rights reserved.

2009 VO2max Distance Running Clinic Periodization Method for structuring training programs into periods or phases using programmed variation of training loads and rest periods in a cyclic fashion to elicit improvements in fitness and performance. It involves manipulating or systematically changing training variables at regular intervals of time. Idea originated in the 1920s in response to the year-long training practices of athletes. ©2008 Dr. Jason Karp. All Rights Reserved. ©2009 Dr. Jason Karp. All rights reserved.

2009 VO2max Distance Running Clinic Training Theory Positive physiological adaptation to exercise occurs with correctly-timed alternation between stress and recovery. Following a training stress, body adapts & physiologically overcompensates so that the same stress, if reintroduced, does not cause same degree of physiological disruption. In short, the body adapts to be able to handle the stress. Following adaptation, body can do more work. Aim of periodization is to provide training stimuli in such a fashion that higher & higher levels of adaptation are achieved. ©2008 Dr. Jason Karp. All Rights Reserved. ©2009 Dr. Jason Karp. All rights reserved.

2009 VO2max Distance Running Clinic Training Theory Improvements in fitness (strength, endurance, speed, power, etc.) occur during the recovery period between workouts, not during the workout itself. ©2008 Dr. Jason Karp. All Rights Reserved. ©2009 Dr. Jason Karp. All rights reserved.

2009 VO2max Distance Running Clinic Time Level Fitness Fatigue ©2008 Dr. Jason Karp. All Rights Reserved. ©2009 Dr. Jason Karp. All rights reserved.

2009 VO2max Distance Running Clinic Research Findings Periodized vs. non-periodized strength training programs Kraemer et al. (2000): female collegiate tennis players; 2-3 x week for 9 months significantly greater increases in bench press, shoulder press, & leg press 1-RMs, tennis serve velocity, & lean body mass significantly greater decrease in % body fat Willoughby (1993): weight trained college-aged males; 3 x week for 16 weeks significantly greater increases in bench press & squat 1-RMs O’Bryant et al. (1988): untrained college-aged males; 3 x week for 11 weeks significantly greater increases in squat 1-RM & maximal cycling power Stowers et al. (1983): untrained college-aged males; 3 x week for 7 weeks significantly greater increases in squat 1-RM, vertical jump, & lean body mass ©2008 Dr. Jason Karp. All Rights Reserved. ©2009 Dr. Jason Karp. All rights reserved.

2009 VO2max Distance Running Clinic Research Findings Stone et al. (1981): college-aged males; 3 x week for 6 weeks significantly greater increase in squat 1-RM significantly greater decrease in % body fat Baker et al. (1994): weight-trained males; 3 x week for 12 weeks similar improvements in bench press & squat 1-RMs, vertical jump, & lean body mass Herrick & Stone (1996): untrained college-aged females; 2 x week for 15 weeks similar improvements in bench press & squat 1-RMs Prestes et al. (2009): compared linear periodization (LP; 12-14 RM to 4-6 RM) to reverse linear periodization (RLP; 4-6 RM to 12-14 RM) women w/at least 6 months weight training experience; 3 x week for 12 weeks only LP group increased fat-free mass & decreased fat mass both types of training significantly increased strength (bench press, lat pull-down, arm curl, & leg extension), however LP group increased strength significantly more did than RLP group ©2008 Dr. Jason Karp. All Rights Reserved. ©2009 Dr. Jason Karp. All rights reserved.

2009 VO2max Distance Running Clinic Research Conclusions Periodized programs are better than non-periodized programs, especially in the long-term. Increases in strength with periodized programs are partly due to decreases in training volume. ©2008 Dr. Jason Karp. All Rights Reserved. ©2009 Dr. Jason Karp. All rights reserved.

Types of Training Loads 2008 VO2max Distance Running Clinic 2009 VO2max Distance Running Clinic Types of Training Loads Stimulating Loads increase fitness increase training volume, intensity, or volume of intensity Maintenance Loads maintain fitness maintain one component while improving another component Recovery Loads used before increase in training volume or intensity used during taper ©2008 Dr. Jason Karp. All Rights Reserved. ©2009 Dr. Jason Karp. All rights reserved.

2009 VO2max Distance Running Clinic Cycles of Training Macrocycles (3-4 months) describe the overall phase/season of training Mesocycles (3-6 weeks) include 1 or 2 purposes/training emphases use stimulating loads for primary purpose use maintenance loads for secondary purpose Microcycles (1 week) include individual workouts to match training purpose(s) ©2008 Dr. Jason Karp. All Rights Reserved. ©2009 Dr. Jason Karp. All rights reserved.

2009 VO2max Distance Running Clinic Time Mesocycle Recovery Microcycles Training Load Time Mesocycle Overload Microcycles Training Load ©2008 Dr. Jason Karp. All Rights Reserved. ©2009 Dr. Jason Karp. All rights reserved.

2009 VO2max Distance Running Clinic Microcycles Training Load High Medium Low Rest M T W Th F S S Microcycle with one peak Training Load High Medium Low Rest M T W Th F S S Microcycle with two peaks ©2008 Dr. Jason Karp. All Rights Reserved. ©2009 Dr. Jason Karp. All rights reserved.

2009 VO2max Distance Running Clinic High Medium Low Rest Training Load M T W Th F S S Microcycle with two peaks Training Load High Medium Low M T W Th F S S Microcycle with two peaks ©2008 Dr. Jason Karp. All Rights Reserved. ©2009 Dr. Jason Karp. All rights reserved.

2009 VO2max Distance Running Clinic High Training Load Medium Low Rest M T W Th F S S Microcycle with three peaks ©2008 Dr. Jason Karp. All Rights Reserved. ©2009 Dr. Jason Karp. All rights reserved.

Building a Periodized Program 2008 VO2max Distance Running Clinic 2009 VO2max Distance Running Clinic Building a Periodized Program Step 1: Establish goals Step 2: Identify how to train to reach goals Step 3: List physiological variables (VO2max, LT, etc.) Step 4: Ask yourself: Theme of each cycle? (Aerobic capacity? VO2max? LT?) How do I order training stimuli? Step 5: Determine periods of emphasis or maintenance of each variable Step 6: Choose length & objective of each mesocycle & microcycle Step 7: Design individual workouts to match objective(s) of each microcycle ©2008 Dr. Jason Karp. All Rights Reserved. ©2009 Dr. Jason Karp. All rights reserved.

2009 VO2max Distance Running Clinic Type of Training Example of Workout HR (% max) Pace Time of Year Purposes Aerobic Capacity (Endurance) Easy running: 30-90 min 70-75% 1.5 to 2 min/mile slower than 5K race pace Base phase/ preseason & during entire training year as recovery days between harder workouts Increase mitochondrial & capillary density Increase aerobic enzyme activity Increase blood volume Improve running economy Lactate Threshold 20-minute tempo run @ LT pace 4 x 1 mile @ LT pace w/1 min rest 80-90% 20-25 sec/mile slower than 5K pace or 10-15 sec/ mile slower than 10K pace Late base phase/early competitive phase Improve lactate threshold Elevate intensity of running at which person begins to fatigue Aerobic Power (VO2max) Long intervals (3-5 min) w/1:<1 work:rest ratio 95-100% ~ 2-mile race pace Early to mid-competitive phase Improve VO2max Increase stroke volume & cardiac output Anaerobic Glycolysis Short intervals (45-90 sec) w/1:2 work:rest ratio N/A Mile race pace or slightly faster Mid- to late- competitive phase Improve anaerobic endurance Improve muscles’ ability to tolerate and buffer muscle acidosis ATP-CP (Phosphagen) System Very short intervals (5-15 sec) w/2-5 min rest Close to top speed Increase muscle power production Recruit fast-twitch motor units 2009 VO2max Distance Running Clinic ©2009 Dr. Jason Karp. All rights reserved.

2009 VO2max Distance Running Clinic Mesocycle Training Primary workout target stimulating loads Secondary workout target stimulating/maintenance loads Manipulation of volume/intensity ©2008 Dr. Jason Karp. All Rights Reserved. ©2009 Dr. Jason Karp. All rights reserved.

2009 VO2max Distance Running Clinic Training Phases Base Phase Early Competitive Phase Mid-Competitive Phase Late-Competitive Phase ©2008 Dr. Jason Karp. All Rights Reserved. ©2009 Dr. Jason Karp. All rights reserved.

2009 VO2max Distance Running Clinic Base Phase Focus is on volume Aerobic Capacity (Endurance) primary purpose Lactate Threshold secondary purpose Fartleks ©2008 Dr. Jason Karp. All Rights Reserved. ©2009 Dr. Jason Karp. All rights reserved.

Early Competitive Phase 2008 VO2max Distance Running Clinic 2009 VO2max Distance Running Clinic Early Competitive Phase Lactate Threshold primary purpose Aerobic Capacity (Endurance) secondary purpose Aerobic Power (VO2max) ©2008 Dr. Jason Karp. All Rights Reserved. ©2009 Dr. Jason Karp. All rights reserved.

Mid-Competitive Phase 2008 VO2max Distance Running Clinic 2009 VO2max Distance Running Clinic Mid-Competitive Phase Aerobic Power (VO2max) primary purpose Anaerobic Capacity (Glycolysis) secondary purpose ©2008 Dr. Jason Karp. All Rights Reserved. ©2009 Dr. Jason Karp. All rights reserved.

Late-Competitive Phase 2008 VO2max Distance Running Clinic 2009 VO2max Distance Running Clinic Late-Competitive Phase Focus is on intensity Anaerobic Capacity (Glycolysis) primary purpose Racing Anaerobic Power (Phosphagen System) secondary purpose ©2008 Dr. Jason Karp. All Rights Reserved. ©2009 Dr. Jason Karp. All rights reserved.

2009 VO2max Distance Running Clinic Base Phase Mesocycle #1: Primary - Aerobic Capacity Secondary – Lactate Threshold Week 1: 35 miles Week 2: 35 miles Week 3: 23 miles Mon Tues Wed Thurs Fri Sat Sun 4 miles 5 miles LT Cruise Intervals - 2 mi warm-up - 3x1 mile @ LT pace w/1:00 rest - 2 mi warm-down 6 miles Rest 9 miles LT Run - 3 miles @ LTpace 2 miles - 2x1 mile @ LT - 1 mi warm-down ©2008 Dr. Jason Karp. All Rights Reserved. ©2009 Dr. Jason Karp. All rights reserved.

2009 VO2max Distance Running Clinic Mesocycle #2: Primary - Aerobic Capacity Secondary – Lactate Threshold Week 4: 40 miles Week 5: 40 miles Week 6: 27 miles Mon Tues Wed Thurs Fri Sat Sun 5 miles 6 miles LT Cruise Intervals - 2 mi warm-up - 4x1 mile @ LT pace w/1:00 rest - 2 mi warm-down Rest 10 miles LT Run - 4 miles @ LT pace 3 miles 4 miles - 3x1 mile @ LT - 1 mi warm-down 7 miles ©2008 Dr. Jason Karp. All Rights Reserved. ©2009 Dr. Jason Karp. All rights reserved.

2009 VO2max Distance Running Clinic Early Competitive Phase Mesocycle #4: Primary – Lactate Threshold Secondary – Aerobic Capacity Week 10: 60 miles Week 11: 60 miles Week 12: 40 miles   Mon Tues Wed Thurs Fri Sat Sun am: 4 miles pm: 6 miles LT Cruise Intervals - 2 mi warm-up - 4x1mile @ LT pace w/1:00 rest - 2 mi warm-down pm: 7 miles 10 miles 8 miles Rest LT/LSD Combo 11 miles + 2 miles @ LT pace - 5x1mile @ LT LT Run - 4 miles @ LT pace 14 miles 5 miles - 3x1mile @ LT - 1 mi warm-down 7 miles 10K RACE ©2008 Dr. Jason Karp. All Rights Reserved. ©2009 Dr. Jason Karp. All rights reserved.

2009 VO2max Distance Running Clinic Mid-Competitive Phase Mesocycle #10: Primary – VO2max Secondary – Anaerobic Capacity (Glycolysis) Week 28: 40 miles Week 29: 40 miles Week 30: 27 miles   Mon Tues Wed Thurs Fri Sat Sun 5 miles + 5x100m strides Intervals - 2 mi warm-up - 5x800m @ 3K race pace w/3:00 rec - 2 mi warm-down 7 miles 6 miles + 5x100m strides - 12x400m @ 3K race pace w/:45 rec - 2 mi warm down Rest 9 miles - 4x1,000m @ 3K race pace w/2:30 rec 6 miles - 8x400m @ mile race pace w/2:00 rec 10 miles 3 miles + 5x100m strides - 5x400m @ mile race pace w/2:00 rec - 1 mi warm-down 5 miles 4 miles + 5x100m strides 3,000m RACE ©2008 Dr. Jason Karp. All Rights Reserved. ©2009 Dr. Jason Karp. All rights reserved.

2009 VO2max Distance Running Clinic Late-Competitive Phase (Mile) Mesocycle #6: Anaerobic Capacity (Glycolysis) Week 16: 34 miles Week 17: 24 miles Week 18: 20 miles   Mon Tues Wed Thurs Fri Sat Sun Intervals - 2 mi warm-up - 2 sets of 800/400/200/ 200m @ mile race pace w/1:2 work:rest ratio - 1 mi warm-down 5 miles + 5x100m strides 7 miles - 6x400m @ mile race pace w/1:2 work: rest ratio 8 miles Rest 4 miles + 5x100m strides 2 miles + 5x100m strides MILE RACE 3 miles + 5x100m strides 6 miles - 10x200m @ 2 miles + 5x100m strides ©2008 Dr. Jason Karp. All Rights Reserved. ©2009 Dr. Jason Karp. All rights reserved.

2009 VO2max Distance Running Clinic Late-Competitive Phase (Marathon) 2009 VO2max Distance Running Clinic Mesocycle #6: Lactate Threshold/Marathon Pace/Taper Week 27: 56 miles Week 28: 40 miles Week 29: 28 miles (+ marathon) Mon Tues Wed Thurs Fri Sat Sun 7 miles 9 miles Intervals - 2 mi warm-up - 4x2,000m @ 10K race pace w/2:30 recovery - 2 mi warm-down 8 miles Rest LT/LSD Combo 8 miles + 4 miles @ LT pace + 2 miles faster than LT pace 4 miles 8 miles @ goal marathon pace 6 miles 5 miles 5 miles + 5 miles @ goal marathon pace LT Cruise - 4x1,200m @ slightly faster than LT pace w/ :45 rest MARATHON RACE ©2008 Dr. Jason Karp. All Rights Reserved. ©2009 Dr. Jason Karp. All rights reserved.

References & Recommended Readings 2008 VO2max Distance Running Clinic 2009 VO2max Distance Running Clinic References & Recommended Readings Baker, D., Wilson, G., and Carlyon, R. (1994). Periodization: The effect on strength of manipulating volume and intensity. Journal of Strength and Conditioning Research. 8(4):235-242. Bompa, T.O. (1999). Periodization: Theory and Methodology of Training. Champaign, IL: Human Kinetics. Fleck, S.J. (1999). Periodized strength training: A critical review. Journal of Strength and Conditioning Research. 13(1):82-89. Herrick, A.B. and Stone, W.J. (1996). The effects of periodization versus progressive resistance exercise on upper and lower body strength in women. Journal of Strength and Conditioning Research. 10(2):72-76. Kraemer, W.J., Ratamess, N., Fry, A.C., Triplett-McBride, T., Koziris, P., Bauer, J.A., Lynch, J.M., and Fleck, S.J. (2000). Influence of resistance training volume and periodization on physiological and performance adaptations in collegiate women tennis players. American Journal of Sports Medicine. 28(5):626-633. O’Bryant, H.S., Byrd, R., and Stone, M.H. (1988). Cycle ergometer performance and maximum leg and hip strength adaptations to two different methods of weight training. Journal of Applied Sport Science Research. 2:27-30. Plisk, S.S. and Stone, M.H. (2003). Periodization strategies. Strength and Conditioning Journal. 25(6):19-37. Prestes, J., De Lima, C., Frollini, A.B., Donatto, F.F., and Conte, M. (2009). Comparison of linear and reverse linear periodization effects on maximal strength and body composition. Journal of Strength and Conditioning Research. 23(1):266-274. Stone, M.H., O’Bryant, H., and Garhammer, J. (1981). A hypothetical model for strength training. (1981). Journal of Sports Medicine. 21:342-351. Stowers, T., McMillian, J., Scala, D., Davis, V., Wilson, D., and Stone, M. (1983). The short-term effects of three different strength-power training methods. National Strength and Conditioning Association Journal. 5:24-27. Willoughby, D.S. (1993). The effects of mesocycle-length weight training programs involving periodization: and partially equated volumes on upper and lower body strength. Journal of Strength and Conditioning Research. 7(1):2-8. ©2008 Dr. Jason Karp. All Rights Reserved. ©2009 Dr. Jason Karp. All rights reserved.