THEORY AND PRACTICE OF PERIODIZATION TRAININGPeak Performance Requires Specific Organization in Training

Definition

• Periodization training is the process of adapting the training regimen into phases to maximize the athletes capacity to meet the specific demands of a sport.

• Periodization training is the organization of a training plan over a given time span that will create a specific peak in performance.

Periodization for Peak Performance

History• The Russians are widely given credit for the concept of

periodization, but it is possible that Finnish cross-country skiers actually came up with the concept. Russian weight lifters were very successful using this model for there preparation for Olympic competition. The theories soon spread to track and field then swimming and so on. Russian Sports Scientist, Leonid Matveyev built a model for periodization that spread to the U.S. in 1964.

General Outline• Macrocycle-This is the largest cycle and usually consists

of a yearly or seasonal goal. The macrocycle usually has one peak event, but can be designed for two peaks in a season or year. In the Olympic build, the coach would coordinate four macrocycles to combine as one large Olympic build.

General Outline• Mesocycle-This cycle consists of a block or build of

training that has a single focus. Several mesocycles combine to create the macrocycle.

• Possible mesocycles lasting about six weeks in duration could be:

• Base Phase• Build Phase• Speed/Volume Phase• Specific Prep• Performance or Race Phase

General Outline• Microcycle-This is your weekly training plan. Several

microcycles combine to build the mesocycle. Microcycles are the building blocks of a training plan and a smart coach will manipulate this training to create a slow progression towards the athletes big event or competition.

Training Cycle Chart

Matveyev Model• The Russian Scientist’s model focused on manipulating

the volume and intensity of training. It was found through research that an athlete would hold on to endurance fitness several weeks after a big block of progressive volume training ended. Matveyev decided to follow up a block of volume with increased intensity and found that this combination would create peak performance. Volume would slowly increase while the intensity stays low to moderate. Then the volume comes down quickly at which point the intensity shoots up. Follow this up with a little rest then the athlete is primed for a peak in performance.

Volume vs. Intensity

Variation• Since the 1960’s there have been countless variations of

periodization training models that coaches have implemented with athletes. They can be extremely complex or surprisingly simple. They vary from sport to sport and within a sport. They can be extremely specific or general in outline.

Complex

General

The Facts• Coaches and athletes need to be sports and goal

oriented. They need to be organized. The training plan must be progressive and geared for a peak performance. Periodization lends itself to any sport or training regimen. Most all elite caliber athletes and coaches implement some form of periodization training.

References• Stone, M. H., O’Bryant, H. S., Schilling, B. K., Johnson, R.

L., Pierce, K. C. (1999). Periodization: Effects of Manipulating Volume and Intensity. Part 2, Strength and Conditioning Journal. 21 (3), 54.

• Wallman, H., Rosania, J. (2001). An Introduction to Periodization Training for the Triathlete, Strength and Conditioning Journal. 23 (6), 55-64.