1. Strength Training and Periodization
Alyssa Monico

2. History Periodization Program
Intro
Sport Info
Intro Periodization
History Periodization
Program
Overview

3. Intro Athlete stats Soccer Midfielder Goals Female 20 y/o
No prior injuries
Soccer Midfielder
Goals
Increase performance
Proper transfer of training
Prevent injuries
Stress the body

4. Soccer Defensive Midfielder Purpose: The captain of the team
Maintain possession of the ball and look
for possible attacks

5. Positions and energy systems
Strengths:
Aerobically conditioned
Vertical leap
Strength in lower body
Lateral and backwards agility
Weaknesses/ Common Injuries
Achilles tendonitis
Ankle sprains
Groin Pulls
Primary Energy System
ATP-PC 50%
Oxidative 30%
Glycolysis 20%

6. What is Periodization Modern practiced used in Cold War
Eastern Block Nations
Training based on “periods”
Each period has its own goal
Based on increasing/ decreasing volume and intensity
“Built in recovery”
Stress needed
Specificity
Macrocycle
Mesocycle
Microcycle
Progressions
Prevent over training
2 for 2

7. Types of Periodization
3 categories
1. sequential
linear
Steady progression
Undulating (nonlinear)
Alters intensity/ volume
relationship
2. concurrent
3. conjugate

8. Studies
The use of periodization in exercise prescriptions for untrained adults
Kelly Strohacker
36 individuals 50s+
Men and women
Results: Compared to baseline values or non-training control groups periodized resistance yielded significant improvements in health outcomes
related to traditional and emerging risk factors for cardiovascular disease, low-back and neck/shoulder pain, disease severity, and quality of life, with mixed results for increasing bone mineral density.”

9. Studies Undulating periodization Models for Strength and conditioning
A. Jimenez
Male Athletes
Results: 28.73% increase in undulating group
14.37% increase in linear group
Triphasic Training
Cal Dietz
Undulating Block Method

10. Undulating block Benefits: More specific
3 muscle actions in every dynamic movement
Eccentric
Isometric
Concentric
Peak more than once
3 blocks
“Mesocycles”
Phases 1-3

11. Program Design

12. Program Athlete Stats Female 20 y/o Collegiate soccer athlete
No prior injures
Offseason
2 days – 4 days

13. Warm Up Warm up dynamic Lunges Reverse lunges Leg lifts
Banded squat walks (Fwd and Back)
Bunny Hops
MB overhead throws
MB side throws
Heel Raises
Hip Mobility

14. Block 1: GPP Undulating Periodized Block 2-3 days/wk 3 blocks
1. General Physical Preparedness GPP (2-4 wks)
Maximize O2 intake
Prowler walks 3x yards
Sled pushes 3x yards
Hip hinge patterns- hip thrusters 3x 15
Single leg
Single hip
Loaded carries 3x yards

15. Block 2: Muscle Action Training
3 phases
Eccentric (2wks)
Isometric (2 wks)
Concentric (Dynamic)
Volume/ intensity fluctuation
Monday/ Thursday
Upper body
BW Rows: 3x 8-10
Weighted Rows 3x 8-10 (MON 3X5-6)
Push ups 3x 810
Physio ball push ups 3x8-10
Back Extensions 3x10-12 (MON 3X5-6)
Shoulder Matrix (MON 3X5-6)
Core
Tempo runs

16. Block 2 Continued Tuesday/ Friday Lower body
Split Squats 3x10-12 (FRI 3X5-6)
Leg curls 4x10-12 (FRI 3X5-6)
Weighted Jumps 3x3-5
Vertical jump assess
Step ups 3x10-12 (FRI 3X5-6)
Running drills
Backwards run
Lateral run
A skip

17. Block 3 3. Power Workouts consistent Plyometrics Box jumps
Shorter rep range
Cone drills
L Drill
Agility

18. References https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3588896/

19. Any Questions