1. Periodization

2. Defined
Variations in training specificity, intensity, and volume organized in planned periods or cycles within an overall program
Proposed in 1960’s by Leo Matveyev
May include various forms of exercise
General Conditioning
Sport-Specific Activities
Resistance Training

3. General Adaptation Syndrome (GAS)
Canadian biologist Hans Selye
3 Phases
Alarm Phase
Body experiences a new or more intense stress
May last several days or several weeks
Usually results in excessive soreness & drop in performance
Resistance Phase
Body adapts to the stimulus and returns to “normal”
Neurological and muscular adaptations occur
Lead to increased performance
Sometimes referred to as “supercompensation”

4. General Adaptation Syndrome
Exhaustion Phase
Occurs if stress persists for extended periods
Alarm phase markers may be indicated (fatigue, soreness)
Athlete loses the ability to adapt to stressors
Onset may be caused by non-training related stress
Performance
Resistance Phase
Exhaustion Phase
Alarm Phase
Time

5. Cycles Macrocycle Mesocycles Microcycles
Usually one training year, but can span up to 4
Mesocycles
2 or more of these within a Macrocycle
May last several weeks to several months
Microcycles
Typically 1 week, but can last up to 4

6. Planning the Periods Major Mesocycles of Training (Matveyev)
Preparatory
First Transition (added later)
Competition
Second Transition (Active Rest)
Volume
NOVICE ATHLETE MACROCYCLE
Intensity
Technique
Preparatory Phase
First Transition
Competition
Second Transition

7. Mesocycles Defined - Preparatory
Preparatory Period
Usually the longest period
Occurs during “down time” (no competitions)
Very few skill practices
Emphasize basic conditioning
Consists of three mini-phases
Examples?

8. Preparatory Period Breakdown
Hypertrophy/Endurance Phase
Early stages of preparatory period
1 to 6 weeks
High Volume/Low Intensity
3-6 sets of % 1RM
Basic Strength Phase
Middle stage of prep. Period
Few weeks
Moderate Volume/High Intensity
2-5 sets of % 1RM
Strength/Power Phase
Final Prep. Stage
Low Volume/High Intensity
3-5 sets of % 1RM

9. Mesoscycles Defined – 1st Transition
Included to denote the break between high-volume training and high-intensity training
The point where intensity/volume crossover
Important to minimize distractions
Maximize athlete focus

10. Mesocycles Defined - Competition
The goal is to peak strength and power
Increase intensity/Decrease volume
In-Season Training
Peak only lasts a few weeks
Maintain strength for the season with moderate volume/intensity
Practice in skill technique increases rapidly
Time spent conditioning decreases
1-3 sets of 1-3 ≥93% 1RM
Examples?

11. Mesocycles Defined – 2nd Transition
Between competitive season and next macrocycle
Active rest or restoration
1 to 4 weeks
Recreational activity that may not involve resistance training

12. Designing Macrocycles
When are the planned periods?
Off-season (Preparatory)
Preseason (First Transition)
In-Season (Competition)
Considerations for long seasons
Maintenance vs. Undulating Microcycles
Post-Season (Second Transition)

13. Discussion
How would different sports necessitate adjustments in periodization?
Examples?
What about sports with multiple games in a given week?
Examples
How do you monitor progress and evaluate periodization effectiveness from one season to the next?