Periodization

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Traditional Periodization

 

Preparation

Competitions
 Stages: A B C D
Example Mesocycles: Strength
Strength Endurance  
Cardio Endurance
  Anerobic Endurance
Power

  • Trains multiple fitness component and motor skills at more or less at varying levels concomitantly peaking simultaneously at competition scheduled throughout stages C & D.
  • Cumulative training effect

Comments

  • Appropriate for novice to intermediate level athletes
  • Not ideal for high level athletes
    • Simultaneous training of multiple fitness components and motor skills decreases training efficacy.
      • Low stimulation
      • Conflicting physiological responses
      • Excessive fatigue accumulation
      • Difficulty to peak for many competitions

Also see inhibition from Concurrent Training.

Classic Periodization

Phase: General Conditioning Specific Conditioning Sports Training Peaking
Intensity low moderate high high
Volume high moderate moderate low

  • Initiated by progressive volume first few weeks
  • Peaking phase allows for super compensation of both preparedness and performance.
  • Active rest phase immediately follows peaking phase at end of competition season.
    • Typically 2-4 weeks may can extend longer

See example Weight Training Program using Classic Periodization.

Comments

  • Appropriate for novice athletes who need a long preparatory phase
  • Not ideal for intermediate and advanced athletes since it may not maximize the physiological and performance adaptations required by these athletes

Block Periodization

Block: Training cycle of the minimum number of highly concentrated, specialized workloads lasting 2-4 weeks.

Block Periodization

 

Preparation Competitons -->

Stages:

A B C
 Accumulation                  
 Transmutation                  
 Realization                  

  • Blocks are performed in a sequential fashion to make up a stage
  • Duration of blocks and training stages determined by length of the training residuals and competition schedule
    • Close to two months
      • Can be shorter (eg: near to peak season)
      • Can be longer (eg: at the season's beginning or due to specific needs)
  • End of Realization phase
  • Stages can continue indefinitely continued (...D, E, F...)

Sample Block Variables

  Accumulation Transmutation Realization
 Goal General Training Sports Specific Taper & Peak
Duration 1-6 wks 2-4 wks 1-2 wks
Residual Longest Medium Shortest
Intensity low high high
Volume high moderate low

See sample Weight Training Program using Block Periodization.

Comments

  • Both Cumulative and Residual training effect
  • Lower volumes are required compared to traditional periodization
    • since minimal number of abilities are targeted in a given block
    • allows for sufficient training stimuli for advanced athletes
  • Ideal periodization protocol for advanced and elite athletes


High Performance Training Trends

  Past Present
 Competitions < >
 Workload > <
 Pharmacology Liberal Restricted
 Development Concurrent Consecutive 


Linear Periodization


Undulating Periodization


References

Issurin VB (2010). Block Periodization in Sports Training, Scientific Concepts and Implementation. The UKSCA Annual Conference

Haff GG (2013) Periodization of Training, LWW.


 

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