1. Chapter 17 Training Periodization and Tapering

2. Introduction Periodization
Process of manipulating acute training program variables to:
Bring athlete to maximal performance at right time of year
Reduce risk of overtraining
Variables to manipulate: intensity & volume
Divides training into smaller units corresponding with specific goals
Long-used method of organizing training

3. Introduction (cont’d)
History of Periodization
Ancient Olympic Games training & Philostratus
Eastern Europe sports science literature during 1920s & 1930s
Dyson: published text in England circa 1946
Matveyev: published model of periodized training program in Russia in 1965

4. Introduction (cont’d)
Matveyev’s Model of Periodized Training
Preparatory phase
General preparation
Specific preparation
Competitive phase
Precompetition
Main competition
Transition phase

5. Annual Training Plan Proposed by Matveyev
Annual training plan proposed by Matveyev. (Reprinted with permission from Bompa TO, Haff GG. Periodization: Theory and Methodology of Training. 5th ed. Champaign (IL): Human Kinetics; pp. 125–256.)

6. Matveyev’s Model of Periodization
Matveyev’s model of periodization. The purple line indicates volume and the blue line indicates intensity. (Reprinted with permission from Bompa TO, Haff GG. Periodization: Theory and Methodology of Training. 5th ed. Champaign (IL): Human Kinetics; pp. 125–256.)

7. Introduction (cont’d)
Periodization Cycles
Macrocycle
Extended training period (1 year)
Divided into different mesocycles
Mesocycle
Several weeks to months of training
Divided into different microcycles
Microcycle
5-10 days to 4 weeks

8. The Importance of Periodized Training
Benefits
Enables athlete to have planned variation in program design to optimize the training stimulus
Helps manage fatigue
Prepares athlete for competition
Critical for subsequent adaptations to take place
Allows athlete to reach peak condition at right time
Minimizes risk of overtraining

9. The Importance of Periodized Training (cont’d)
General Adaptation Syndrome
Discussed by Dr. Hans Selye
Stress has application to training
Response phases
Alarm phase
Resistance phase
Exhaustion phase

10. Selye’s General Adaptation Syndrome
Selye’s general adaptation syndrome. (Reprinted with permission from Selye H. The Stress of Life. New York, NY: McGraw-Hill; 1956.)

11. The Importance of Periodized Training (cont’d)
Tapering and Performance
Taper period: period where there is a reduction in workload prior to a major competition to maximize performance
Used when an athlete is peaking for a single competition
Intensity stays the same
Volume is reduced 50-90%
Vo2max is improved
Strength & power are improved
Challenge: selecting appropriate taper type & length
Optimal taper: 8-14 days for endurance performance

12. Tapering and Performance
Tapering and performance. (Reprinted with permission from Bosquet L, Leger L, Legros P. Methods to determine aerobic endurance. Sports Med. 2002;32:675–700.)

13. Common Types of Tapers Used by Athletes
Common types of tapers used by athletes. (Reprinted with permission from Mujika I, Padilla S. Scientific bases for precompetition tapering strategies. Med Sci Sports Exerc. 2003;35:1182–1187.)

14. Basic Models of Periodization
Classical Model
Undulating Model
Reverse Linear Model

15. Basic Models of Periodization (cont’d)
Classical Model of Periodization
Developed by Matveyev
High training volume initially
Reduction in volume with each phase in succession
Designed to maximize strength & power
Phases
Hypertrophy phase
Strength phase
Strength/power phase
Peaking phase

16. Basic Models of Periodization (cont’d)
Nonlinear (Undulating) Model of Periodization
Enables variation in intensity & volume within each 7-10 day cycle by rotating different protocols
Attempts to train various components of neuromuscular system
Only one characteristic is trained in each workout
Variation: weekly undulated periodized model

17. Basic Models of Periodization (cont’d)
Reverse Linear Periodization Model
Targets cardiovascular & muscular endurance improvements
Opposite of classical model
Intensity decreases & volume increase with each successive phase
Primary goal is peak muscle endurance or size at end of cycle
Commonly used by endurance athletes & bodybuilders

18. Periodized Training Studies
All types of periodized training are effective for increasing performance
Classic & undulating models both appear equally effective for maximizing strength & power performance
Reverse linear model is superior for endurance enhancement for maximal improvement

19. Periodization for an Athlete With Multiple Major Competitions
Some sports require two major competitive seasons (track & field)
Two major training cycles
Monocycle is divided into two macrocycles, similar in structure
Each macrocycle is characterized by classic periodization marked by an increase in intensity & decrease in volume

20. Periodization for a Strength/Power Athlete in a Team Sport
Entails integration of resistance, plyometric, sprint, & agility training
Follows classic periodization design

21. Periodization for a Football Player
Periodization for a football player. (Reprinted with permission from Hoffman JR, Ratamess NA. A Practical Guide to Developing Resistance Training Programs. 2nd ed. Monterey (CA): Coaches Choice Books; 2008.)

22. Periodization of Sprint, Agility, and Plyometric Training
Follows pattern common to peaking for strength & power
Logistical progression occurs from:
Base training to
Speed-specific training to
Sport-specific speed & agility training

23. Periodization of Aerobic Endurance Training
Follows variations of a reverse linear periodization model
Volume is moderate initially & intensity is moderate to high

24. Periodization of Aerobic and Anaerobic Training Components
For sports that require:
Muscular strength
Power
Speed
Agility
Sufficient levels of muscle endurance
Sufficient aerobic conditioning
General preparatory phase follows classic model for RT & a few days per week for AT