(EXTRA NOTES)
PERIODIZATION
(SPORTS
TRAINING)
PERIODIZATION
1. Periodization should be defined as the logical and systematic sequencing of
multiple training factors in an integrative fashion to optimize specific
physiological and performance outcomes at predetermined time points.
2. A true definition of periodization must take into consideration that training
must be sequenced, integrated, and applied in a logical fashion.
Goals of Periodization
1. Optimizing the athlete’s level of performance at predetermined time points
2. Maximizing specific physiological and performance adaptations with
structured training interventions
3. Reducing the athlete’s overtraining potential
4. Developing the athlete over the long term.
ORIGIN -
This was first defined by Russian physiologist Leo Matveyev in the mid-1960s after analyzing Soviet athletes in the
1952 and 1956 summer Olympics.
3 principle theories:
(a) The Selye general adaptation syndrome (GAS),
(b) The stimulus-fatigue-recovery-adaptation theory (SFRA), and
(c) The fitness-fatigue theory (Fit-Fat).
PERIODIZATION AND THE TRAINING YEAR
A training program is usually planned with three specific periods - the
Preparation Period, Competition Period and Transition Period.
Macrocycles Goals
Offseason – Hypertrophy, Muscle Endurance and Aerobic Capacity
Preseason – Elevate Performance capacity, Strength & Power (force)
In Season – Maintain Strength and Power
Postseason – Active Rest
IF YOU ARE PLANNING A YEARLY TRAINING PLAN –
1 (a)Preparation Period –
As the title suggests, this is a period of training that lays the foundations for the main
competitions.
• The global objectives of the preparatory phase of training is to establish the
physiological, psychological, and technical adaptations necessary for competitive
success.
• This phase can last between 3 and 6 months.
• When constructing the annual training plan, coaches will generally allot more time to the
preparatory phase with less developed athletes.
• More advanced athletes will be able to dedicate less time to this phase of training.
It divided into two parts –
(a) General Prep Subphase
• The primary focus of the general preparatory is the development of general fitness and
motor abilities or skills that are undertaken for relatively higher volumes and lower
intensities.
• This phase is typically undertaken during the early part of the preparatory phase.
(b) Specific Prep Subphase
• The specific preparatory subphase is used to translate the basic fitness characteristics
established in the general preparatory subphase of training into more sport-specific
fitness, motor abilities, and technical abilities.
• This subphase contains periods of higher volume training that is coupled with periods of
high-intensity training.
• Improving and perfecting technique and tactics.
2) Competitive Period – associated with in season
• The competitive phase is used to elevate or maintain the physiological and sport-specific
skills developed in the preparatory phase of training.
• During this phase, there is a reduction in the degree of emphasis on general physical
preparation as the training emphasis shifts toward more skill-based conditioning
activities, technical or tactical preparation, and maintenance of sport-specific fitness.
There is also of two types -
(a) Precompetitive Subphase
• This subphase is marked by an increasing emphasis on technical or tactical training as
well as initial competitions such as exhibition games or preseason competitions.
• Although some competitions exist in this subphase, the emphasis is not on competitive
success; rather, the competitions are used as training tools that help the coach gauge
(measure) the athlete’s progress toward the main competitive goals.
• Maintenance- moderate intensity (80-85% 1RM) and moderate volume (2-3 sets, 6-8
reps)
(b) Main Competitive Subphase
• The main competitive subphase is designed with the express purpose of elevating the
athlete’s overall levels of preparedness and optimizing competitive performance.
• The length of this subphase is largely dictated by the competitive schedule.
• Typically, an 8- to 14-day taper is constructed at the end of this subphase to stimulate a
super compensation of both preparedness and performance.
• Peaking- very high intensity (>93% 1RM) and very low volume (1-3 sets, 1-3 reps)
(3) Transition Period – associated with the off season
A phase characterized by non-competitive activities.
• The transition phase is a period between macrocycles and annual training plans in which
the athlete has the opportunity to recover from the previous training cycle.
• Structurally the transition phase is designed to refresh the athlete physically and mentally
while performing a significantly reduced training load that targets the maintenance of
fitness and minimizes the emphasis on sport-specific skills.
• These phases last between 2 and 4 weeks but can be extended to 6 weeks if needed.
• The transition phase incorporates rehabilitation, which allows the athlete to recover from
any injuries and psychological relaxation.
Training methods Pre- Post- Pre- Main Transition
preparatory Preparatory competitive Competition Phase
phase phase
phase Phase
Intensity Low Moderate High Maximum Low
Volume High Moderate Low Lowest Low
Skills/Techniques NIL Low Moderate High NIL
Competition NIL NIL Moderate High NIL
Tactical training NIL NIL Moderate High NIL
Autogenic training NIL NIL Moderate High NIL
Hierarchy of Training
• Quadrennial training plans: Long-term plans 4 years in length often used for Olympic,
college, and high school athletes
• Once the number of competitive periods is established, the annual training plan can be
broken into macrocycles.
• Monocycle: One competitive season per year
• Bicycle: Two competitive seasons per year
• Tricycle: Three competitive seasons per year
• Multicycle
PERIODISATION AND THE USE OF TRAINING CYCLES
The training plan is usually developed from the first week of training of the new season
until the last competition of the season. With the start and end point established within the year,
the total time is then divided into micro-cycles. The micro-cycles are grouped in mesocycles and
the mesocycles grouped in macrocycles.
These are then assembled into phases to complete the training plan.
DURATION OF EACH CYCLE
The duration of the cycles is very much dependent on the sport, and the competition the athlete is
training for. The following timescales reflect this.
A microcycle is usually between 1 to 14 days but usually for 7 days.
A mesocycle is usually between 2 weeks to 6 weeks
A macrocycle is usually between weeks upto one year
1) A Microcycle - Duration = 1 week
SCHOLAR’S MANTRA – Let’s Crack NET
(Online Platform to clear NET & competitive exam in Physical Education) Call/Whatsapp - 9665174724
SCHOLAR’S MANTRA – Let’s Crack NET
(Online Platform to clear NET & competitive exam in Physical Education) Call/Whatsapp - 9665174724
THE TRAINING PLAN (MACROCYCLE)
Using an example of an annual training plan (Macrocycle) the phases and cycles are
usually grouped as follows with the microcycles in the bottom row. In reality for a power athlete
such as a discus thrower building for a specific event in the competitive section (season) the
training could follow this pattern:
SCHOLAR’S MANTRA – Let’s Crack NET
(Online Platform to clear NET & competitive exam in Physical Education) Call/Whatsapp - 9665174724
1) PREPARATORY PHASE
Preparation Mesocycles – Initial development of muscle hypertrophy in preparation for
strength training.
Special Preparation Mesocycles – Development of strength in preparation for power training.
• Hypertrophy/endurance phase- low to moderate intensity (60-75% 1RM) and high to
moderate volume (3-6 sets, 10-20 reps)
• Strength phase- high intensity (80-90% 1RM) and moderate volume (3-5 sets, 4-8 reps)
• Power phase- high intensity (30-40% and 75-95% 1RM) and low volume (3-5 sets, 2-5
reps)
2) COMPETITIVE PHASE
Competitive Mesocycles – Power development in preparation for speed.
Peaking for Competition – Focus purely on power and speed of movement.
SCHOLAR’S MANTRA – Let’s Crack NET
(Online Platform to clear NET & competitive exam in Physical Education) Call/Whatsapp - 9665174724
• Peaking- very high intensity (>93% 1RM) and very low volume (1-3 sets, 1-3 reps)
• Maintenance- moderate intensity (80-85% 1RM) and moderate volume (2-3 sets, 6-8
reps)
3) TRANSITION PHASE
Transition period – active recovery
• Restoration
• Remain physically active
Mental and physical break from sport
SCHOLAR’S MANTRA – Let’s Crack NET
(Online Platform to clear NET & competitive exam in Physical Education) Call/Whatsapp - 9665174724
SCHOLAR’S MANTRA – Let’s Crack NET
(Online Platform to clear NET & competitive exam in Physical Education) Call/Whatsapp - 9665174724
SCHOLAR’S MANTRA – Let’s Crack NET
(Online Platform to clear NET & competitive exam in Physical Education) Call/Whatsapp - 9665174724
SCHOLAR’S MANTRA – Let’s Crack NET
(Online Platform to clear NET & competitive exam in Physical Education) Call/Whatsapp - 9665174724
SCHOLAR’S MANTRA – Let’s Crack NET
(Online Platform to clear NET & competitive exam in Physical Education) Call/Whatsapp - 9665174724
3 principle theories:
(d) The Selye general adaptation syndrome (GAS),
(e) The stimulus-fatigue-recovery-adaptation theory (SFRA), and
(f) The fitness-fatigue theory (Fit-Fat).
1) GENERAL ADAPTATION SYNDROME – (stimulus-fatigue-recovery-adaptation
theory)
The GAS paradigm describes the body's physiological response to stress, according to
Selye, this theory, suggests that fatigue accumulates in proportion to the strength and duration of
a stimulus, and then after rest, fatigue is dissipated and supercompensation occurs.
The GAS assumes 3 distinct phases during stress-
The alarm phase (phase 1) represents the recognition and initial response to the session. This
may be in the form of fatigue, stiffness, or delayed onset of muscle soreness for example.
The resistance phase (phase 2) is then initiated in which the body is returned to either its pre-
exercise session homeostasis or its new adapted higher state (i.e., super compensation occurs).
Finally, and assuming that the accumulation of stress is too great (e.g., the absence of an
unloading week),
The exhaustion phase (phase 3) occurs, and this may be considered synonymous with
overtraining. The GAS is depicted in Figure.
SCHOLAR’S MANTRA – Let’s Crack NET
(Online Platform to clear NET & competitive exam in Physical Education) Call/Whatsapp - 9665174724
2) STIMULUS-FATIGUE-RECOVERY-ADAPTATION THEORY
The SFRA concept suggests that fatigue accumulates in proportion to the strength and
duration of a stimulus.
Then, after the stimulus, for example, an exercise session, the body is rested,
enabling fatigue to dissipate and adaptations (often referred to as supercompensation) to occur.
This concept also suggests that if the stress is not applied with sufficient frequency (also
known as density), detraining (also known as involution) will occur.
SCHOLAR’S MANTRA – Let’s Crack NET
(Online Platform to clear NET & competitive exam in Physical Education) Call/Whatsapp - 9665174724
FITNESS-FATIGUE PARADIGM
Currently, this is the most prevailing theory of training and adaptation and is considered
the basic tenet of a taper.
According to this paradigm, athlete preparedness may be evaluated based on the principle
aftereffects of training: fitness and fatigue.
Unlike the GAS and SFRA concepts, which assume that fitness and fatigue share a cause
and effect relationship, the Fit-Fat model suggests that they demonstrate an inverse relationship.
This, therefore, implies that strategies that maximize fitness and minimize fatigue will
have the greatest potential to optimize athlete preparedness.
SCHOLAR’S MANTRA – Let’s Crack NET
(Online Platform to clear NET & competitive exam in Physical Education) Call/Whatsapp - 9665174724