1. Periodization

2. Exercise Training Programming
A training program should seek to improve all physiological abilities in proportion to the needs and overall goals of the individual through systematic manipulation of program variables
The program should strive to improve function, overall health, and changes in physical appearance
A person’s needs should be the first focus
Needs are determined by a fitness assessment
Exercise Programs should focus on building a base of strength, endurance, stability, flexibility, and mobility

3. Exercise Program
A collection of exercises grouped together into routines and performed with a certain amount of volume for a specific amount of time
You can assemble an endless combination of exercises and techniques for any program
You can perform these exercises with an infinite number of intensities, reps, sets, and tempos
With so many programming options, it is important to establish systems to adjust all these program variables

4. General Training Goals
Before beginning, ask yourself why you are choosing this exercise for your client and why you are having them perform it in a certain manner
Example of a general goal is to increase muscular endurance and have your client perform 12 reps of a body weight squat

5. Program Design Variables
Intensity
Load
Volume:
Reps
Sets
Duration
Frequency
Tempo
Recovery
Sequence

6. Volume
Volume for a muscle is the total amount of time it is under tension
Most critical component of volume is the number of reps performed
Use a preplanned number of repetitions to select the necessary weight loads
The number and the tempo of reps determine the duration of a set; therefore dictate the energy systems and muscle fiber types that will be trained

7. Tempo
The most overlooked element of exercise technique
Defined as the specific movement speed of the body or segments during any given exercise
Tempo for resistance training deals with the actual speed of each repetition

8. The Science of Tempo
Golgi tendon organs, muscle spindles, connective tissue, joints, tendon, and the muscles monitor muscle force and joint range of motion which makes tempo very important and demonstrates that no one speed can offer the best results for all training goals

9. The Science of Tempo
Breathing is also closely related to the tempo and will tend to speed up or slow down with the tempo of the exercise
Example: tempo on a squat would mean to lower the body and bar four-second eccentric, hold at the bottom for two seconds, press the body and weight load back up with a three-second concentric movement, and then pause for one second at the concentric-isometric phase then repeat
This would be a nine-second tempo for the squat

10. The Science of Tempo
Slower tempos with longer pauses at the eccentric-isometric phase are ideal for developing maximal strength gains
The muscle must learn to produce more force and recruit more motor units (i.e., fast-twitch muscle fibers innervated by the nerve) in absence of the stretch-reflex
Faster tempos are ideal for speed, agility, and power exercises. These exercises are designed to increase power-producing capability of the muscles by exploiting the stretch-reflex

11. Tempo Examples Endurance 2-1-1-1 (5 sec) Hypertrophy 3-1-2-1 (7 sec)
Training Goals Tempo Assignment
Endurance (5 sec)
Hypertrophy (7 sec)
Strength (9 sec)

12. Recovery
Recovery is necessary for the adaptation process referred to as super-compensation
It might take 2-10 days for tissue repair and protein synthesis, depending on the levels of intensity
Muscles become bigger and stronger while resting , not while training

13. Recovery Lack of recovery leads to exhaustion and overtraining
Exhaustion is the result of short-term imbalances of stress and recovery
Overtraining is the long-term result
Overtraining causes declines in tissue repair and nervous system function

14. Recovery
Overtraining can create hormonal imbalances and often results in severe deficiencies of the immune system, leaving the person weaker, chronically fatigued, mentally drained, and prone for illness
You need more rest when working with higher intensities
Nerve cells take five to six times longer to recover than muscle cells

15. Sequence
Sequence is the specific planned exercise order in a given routine
Place exercises of high neurological challenge and demand before those with low demand
DB Lunge before Seated Horizontal Leg Press
Train the more functional movements before machine exercise

16. Sequence Compound movement before isolation exercises
Squat before a Leg Curl
Place new exercises in the sequence before those previously mastered
Place exercises requiring high balance like BOSU and SB’s before fatiguing the primary movers

17. Metabolic Changes
Neural metabolic changes take place within the neuromuscular system based on intensity and duration of a given set
More neural, intramuscular adaptations occur with sets performed with low reps and high intensities
Conversely more cellular, metabolic adaptations of the muscle result from prolonged sets or greater amounts of time under tension

18. Neural Metabolic Continuum of Adaptation
Energy
System
Primary Muscle Fiber
Types Stimulated
Neural Metabolic Adaptation
Specific Training Goals
Recovery Between
Sets
ATP-Creatine Phosphate
(Anaerobic)
Type IIb
Neural
Strength-
Power
5 + min
Glycolytic-Lactic Acid
(Aerobic and Anaerobic)
Type IIa and IIb
Strength-Hypertrophy
Hypertrophy
1-4 min
Oxidative-Aerobic
Type I
Metabolic
Hypertrophy-Endurance
Endurance
0-30 sec

19. Designing A Beginner Exercise Program
Teach the Basics/Fundamentals
Use Body Weight First
Progress from Simple to Complex
Use a preplanned number of sets, repetitions, and rest intervals to correspond with the appropriate intensities

20. Periodization and Progression
The key to designing successful exercise programs year-round is to develop a system that manages all program variables
Long-term planning and tracking is what periodization is all about

21. Periodization
Strategy to promote long-term training and performance improvements with preplanned, systematic variations in training specificity, intensity, and volume organized in periods or cycles within an overall program

22. Periodization
Periodization involves shifting training priorities from non-sport-specific activities of high volume and low intensity to sport-specific activities of low volume and high intensity over a period of many weeks to prevent overtraining and optimize performance

23. Periodizing Your Training Plan
Dividing up your long-term training program into discreet blocks of time and varying both training intensity and skill set from one block to the next
Working at different levels of intensity over time improves your overall fitness, teaches you to cope with fatigue both physically and mentally, makes training more enjoyable, lowers your risk of injury and helps you to avoid the dangers of overtraining.

24. Periodizing Your Training Plan
Periodization introduces structure and efficiency to your training plan, allowing you to make the most of each workout session
There’s no wasting time on sessions that don’t help you to reach your goal, which translates to better performance on event day

25. Periodizing Your Training Plan
Periodizing your training plan involves two concepts:
Figuring out a workable timetable that fits you and your schedule
Selecting the appropriate workouts for each time period that will help you achieve your fitness goals

26. Periodization Goals
Promote long term training and performance improvements through manipulating training variables:
Intensity, volume, recovery, and sequence
Reduce overtraining
Peaking at the appropriate time or providing a program for sports with a specific season

27. What Periodization Can Do For You
Reduce risks of overtraining
Promote physical and mental recovery
Promote an optimal response to a training stimulus
Encourage consistent physical improvement
Avoiding the tendency to plateau
You stay fresh and motivated which improves your adherence and enjoyment.

28. Responses to Training Stress
The roots of periodization come from Hans Selye’s model, known as the General Adaptation Syndrome, which has been used by the athletic community since the late 1950s
General adaptation syndrome describes the body's short-term and long-term reaction to stress
The general adaptation syndrome describes a three stage reaction to stress
Later the concept was applied to training

29. General Adaptation Syndrome Phases
Alarm/Shock Phase:
Where the body detects the external stimulus (lifting heavier weights), the individual experiences excessive soreness, stiffness, and or drop in performance
Resistance Phase:
Body adapts to the stimulus and returns to normal.
Exhaustion Phase:
When the training stress is too great or there is no variation in the programming, monotony or overtraining can occur

30. Macrocycle Mesocycle Microcycle Periodization Cycles
Three time divisions of a periodized training plan:
Macrocycle
Mesocycle
Microcycle

31. Macrocycle Macro = large
Typically an entire training year but may also be a period of many months up to four years (for Olympic athletes).

32. Mesocycle Meso = middle
It is the intermediate increment of time between the largest and the smallest
There are several mesocycles in a macrocycle
Each mesocycle lasts anywhere from several weeks to several months

33. Microcycle Micro = small
The smallest increment of time in the training plan, usually lasting from seven to 14 days (could last as long as four weeks)
Two or more microcycles make up a mesocycle

34. Periodization Cycles
Think of a workout session as the basic building block of the training plan; several workout sessions occur in each microcycle
Mapping out a periodized training plan involves:
Put your goal or event on the calendar and work backward
Determine your macrocycle
Divide your macrocycle into mesocycles
Divide your mesocycles into microcycles
Plug workout details into your microcycles 

35. Training Period Typical Length of Time Characteristics
Macrocycle One training year General plan
Overall goals
Mesocycle 6-8 weeks Detailed plan
Specific goals
Training Phases weeks Endurance,
Hypertrophy,
Strength, Power
Microcycles Daily Fine adjustments for
maintaining goals

36. Training Phases Within Cycles
Preparatory Period
Transitional Phase
Hypertrophy/Endurance Phase
Basic Strength Phase
Strength/Power Phase
Competition or Peaking Phase
Active Rest Phase

37. Preparatory Period Longest phase (up to four months)
Occurs when there are no competitions
Emphasis of this period is to establish a base level of conditioning to increase the individuals tolerance for more intense training
Conditioning activities begin at low intensities and high volumes; long slow distance running, low-intensity plyometrics, and high-repetition resistance training with moderate loads

38. Transitional Phase
This phase is typically the first week of a mesocycle and is characterized by low-intensity and low-volume training
It is common to place these weeks following mesocycles that end with high-intensity strength or power phases
During this week assessments to measure progress should be performed to measure progress and identify adaptations achieved in the previous mesocycle

39. Hypertrophy/Endurance Phase
Increase lean body mass
Develop an endrurance base (muscular and metabolic) for intense future training using a resistance training program that includes sport-specific or nonsport-specific exercises performed at high volume and low intensity
50%-75% of the 1 RM
3-6 sets of repetitions

40. Strength Phase
Increase maximal muscle force by following resistance training program that focuses on sport-specific exercises of moderate volume and intensity
Examples:
Sport Skill is Freestyle swimming and related exercises would be the lat pulldown, lunge, and lateral raise
80%-90% of the 1 RM
3-5 sets of 4-8 repetitions

41. Strength/Power Phase
Increase the speed of force development and power by integrating sport-specific power/explosive exercises of low volume and high intensity
Example:
Sport Skill is sprinting and the related exercises would be assisted and resisted sprinting and plyometric drills
75% -95% of the 1 RM
3-5 sets of 2-5 repetitions

42. Competition or Peaking Phase
Attain peak strength and power by performing very high intensity and very low volume sport-specific resistance training program
Example:
Sprinter will focus on speed and reaction time
93% of the 1 RM
1-3 sets of 1-3 repetitions

43. Active Rest Phase
Allow physiological and mental recovery through limited low-volume and low-intensity resistance training or by having the athlete perform physical activities unrelated to his or her sport
Example:
Athletes playing a round of golf

44. Classic Periodization Model
Linear
Training intensity gradually and continually increases and training volume gradually and continually decreases from one mesocycle to the next
There is no variation in the assigned number of sets and repetitions within each mesocycle

45. Linear Periodization Example
Hypertrophy/Endurance Phase
2-4 weeks in duration
3-5 sets
8-12 repetitions
1-2 minutes of rest
75% of the 1 RM
Multijoint to single-joint Exercises

46. Linear Periodization Example
Strength Phase
2-4 weeks in duration
3-5 sets
5-6 repetitions
3-5 minutes of rest
85% of the 1RM
Multijoint exercises

47. Linear Periodization Example
Strength/Power Phase
2-4 weeks in duration
3-5 sets
3-4 repetitions
2-5 minutes of rest
90-93% of the 1RM
DB clean, agility drills, and plyometrics

48. Linear Periodization Example
Competition Phase
2-3 weeks in duration
3-4 sets
1-2 repetitions
3-5 minutes of rest
95% or less of the 1 RM
Sprinting and Plyometrics

49. Linear Periodization Example
Active Rest
Intensity and volume are decreased to facilitate recovery
1-3 weeks in duration
No resistance training
Rehabilitating any injuries

50. Nonlinear Periodization Model
Also referred to as Undulating
Varies the intensity and volume of exercises throughout the week or microcycle
The key element of this type of training is the variation and ability to allow rest
This type of training is most popular so that training can continue through the season
This model may be more effective at promoting muscular strength gains

51. Nonlinear Periodization Example
Monday:
Strength (heavy day)-85-93% 1 RM
3-4 sets
3-6 reps
2-5 minutes of rest
Tuesday:
Endurance (light day) %1RM
2-4 sets
10-15 reps
1 minute of rest

52. Nonlinear Periodization Example
Thursday:
Power (high intensity)
3-4 sets
2-4 reps
2-5 minutes of rest
Friday:
Moderate Intensity % 1RM
2-4 sets
8-10 reps
1-2 minutes of rest

53. Applying Sport Seasons to Periodization
Most sports have an annual schedule that includes the following mesocycles:
Off-season
Preseason
In-season
Postseason

54. Off-Season
Period between the last event and six weeks (varies) prior to the first event of next year’s season
Includes most of the preparatory period

55. Preseason Leads up to the first event
Later stages of the preparatory period and first transition period

56. In-Season and Postseason
Events
Postseason:
After the final event
Active rest before starting next year’s off-season