PERIODIZATION A method of manipulating the volume and intensity of training to peak at a specific time. First coined by Matveyev in the 1960’s. Expanded.

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Presentation transcript:

PERIODIZATION A method of manipulating the volume and intensity of training to peak at a specific time. First coined by Matveyev in the 1960’s. Expanded by Stone in 1981.

PERIODIZATION Based loosely on Selyes General Adaptation Syndrome: Alarm/shock phase: new exercise or higher load/intensity. Soreness and stiffness. Resistance phase: chemical and neural changes to become stronger. Supercompensation. Exhaustion phase: overtraining, injury. Avoid at all costs.

PERIODIZATION A periodized plan can be broken down into subunits: Macrocycle: entire year or season of training Mesocycle: subunit of macrocycle; may last several weeks or months. Microcycle: can be as little as a week, but up to 4 weeks.

PERIODIZATION Within the cycles, there can be distinct periods and phases within the periods, based upon what you want to accomplish. These include: The preparatory period The first transition The competition period The second transition

PREPARATORY PHASE This is typically thought of as the preseason, and serves to establish a good strength base for future competitions. It can be broken down into periods: Hypertrophy Strength Power

HYPERTROPHY This phase, which typically will last around 4 weeks, is characterized by very low to moderate intensity (50-75% of 1RM), and very high to moderate volume (3-6 sets of repetitions, depending on the exercise). This phase seems to benefit new, untrained lifters the most (it doesn’t harm veteran lifters).

STRENGTH PHASE This phase also may last around 4 weeks, and is characterized by higher intensities (up to 90%) and moderate volume (3-6 sets of 4-6 reps).

STRENGTH/POWER PHASE Characterized by high intensity (up to and over 100%), and low volume (3-5 sets of 1-3 repetitions).

FIRST TRANSITION PERIOD More of an “in name only” period. Simply a demarcation between volume training and more refined, technique- driven, high intensity workouts in the competition phase.

COMPETITION PHASE Depending on the length of the season, you either want to maintain what you have created during the preparatory phase, or continue to peak at a specific time. Peaking requires high intensity, low volume. Maintenance is more moderate volume and intensity.

SECOND TRANSITION This phase is a time for rest, recuperation, and unloading. Try different games and exercises for at least a week before cranking the cycle up again.

TYPES OF PERIODIZED PLANS Linear: 4 week cycles that usually go in week-long progressions (minor changes in the daily workout as to intensity/volume) Undulating or non-linear: changes occur on a daily basis, following a scripted plan of progression.