PeriodizatiPeriodizationon

What is What is periodization?periodization?

•PeriodizationPeriodization is is plannedplanned long- long-term variation of the volume term variation of the volume and intensity of training to and intensity of training to prevent overtrainingprevent overtraining and and promote optimal performance promote optimal performance at the desired time. at the desired time.

Defining Volume Defining Volume and Intensityand Intensity

•Volume-Volume- amount of work amount of work performed per exercise, per performed per exercise, per day, per month (sets x reps)day, per month (sets x reps)

•Intensity-Intensity- the power output the power output of the exercise (power = of the exercise (power = work/time)work/time)

Estimating Volume Estimating Volume and Intensity and Intensity

• Training intensity-Training intensity- Average mass lifted Average mass lifted per exercise, per week, per monthper exercise, per week, per month

• Exercise intensity-Exercise intensity- Monitored by Monitored by calculating the relative intensity (% of calculating the relative intensity (% of 1RM)1RM)

• Training volume-Training volume- estimated by volume estimated by volume loadload

• Exercise volume-Exercise volume- estimated by average estimated by average weight liftedweight lifted

Selye’s General Selye’s General Adaptation Adaptation SyndromeSyndrome

•Alarm phaseAlarm phase•Resistance phase Resistance phase ((supercompensationsupercompensation))

•Exhaustion phaseExhaustion phase

The General Adaptation The General Adaptation Syndrome (GAS)Syndrome (GAS)

Periodization Periodization CyclesCycles•MacrocycleMacrocycle -long period -long period

of time, one yearof time, one year•MesocycleMesocycle - medium - medium

length of time, several length of time, several weeks to several monthsweeks to several months

•Microcycle-Microcycle- short length short length of time, one or more weeksof time, one or more weeks

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

Matveyev’s Model of Matveyev’s Model of Periodization: Periodization: Appropriate Appropriate

for Novice Athletesfor Novice Athletes

Modifications of Matveyev’s Modifications of Matveyev’s Model of Periodization; Model of Periodization; for for

Advanced AthletesAdvanced Athletes

Periodization Periodization PeriodsPeriods•Preparatory- Preparatory-

•Transition-Transition-•Competition-Competition-

–MaintenanceMaintenance--

–PeakingPeaking

•Active rest-Active rest-

Preparatory Preparatory PhasePhase• Hypertrophy/endurance phase-Hypertrophy/endurance phase- low to low to

moderate intensity (60-75% 1RM) and moderate intensity (60-75% 1RM) and high to moderate volume (3-6 sets, 10-20 high to moderate volume (3-6 sets, 10-20 reps)reps)

• Strength phase-Strength phase- high intensity (80-90% high intensity (80-90% 1RM) and moderate volume (3-5 sets, 4-8 1RM) and moderate volume (3-5 sets, 4-8 reps)reps)

• Power phase-Power phase- high intensity (30-40% high intensity (30-40% and 75-95% 1RM) and low volume (3-5 and 75-95% 1RM) and low volume (3-5 sets, 2-5 reps) sets, 2-5 reps)

• Phase 1 = Hypertrophy/Endurance Phase Phase 1 = Hypertrophy/Endurance Phase – Highest volume Highest volume (3-5 sets, 8-12 reps)(3-5 sets, 8-12 reps)– Lowest intensity Lowest intensity (60% to 75% of 1RM)(60% to 75% of 1RM)– Lasts up to 6 weeks (Based on program goals Lasts up to 6 weeks (Based on program goals

& level of athletes conditioning)& level of athletes conditioning)– Establish neural & muscular base Establish neural & muscular base

(adaptations)(adaptations)– Low intensity aerobic activityLow intensity aerobic activity– Agility progressionAgility progression– Flexibility progression Flexibility progression

Hypertrophy Phase Hypertrophy Phase (1)(1)

• Phase 2 = Strength PhasePhase 2 = Strength Phase– Moderate volume Moderate volume (3-5 sets, 5-8 reps)(3-5 sets, 5-8 reps)– Intensity Intensity (80% to 88% 1RM)(80% to 88% 1RM)– Moderate intensity aerobic activityModerate intensity aerobic activity– Moderate intensity plyometric training Moderate intensity plyometric training

(Levels 1-5)(Levels 1-5)– More complex lifts firstMore complex lifts first– Multiple joint movements before single jointMultiple joint movements before single joint– Agility & flexibility progressionAgility & flexibility progression– Towing/Downhill activities (Speed Towing/Downhill activities (Speed

development)development)– Recovery times between sets based on energy Recovery times between sets based on energy

systems ratiossystems ratios

Strength Phase (2)Strength Phase (2)

• Phase 3 = Power PhasePhase 3 = Power Phase– Low volume Low volume (3-5 sets, 2-4 reps)(3-5 sets, 2-4 reps)– High intensity High intensity (30-40% and 80% to 95% 1RM)(30-40% and 80% to 95% 1RM)– Full recovery between sets (energy systems Full recovery between sets (energy systems

ratios)ratios)– High intensity aerobic activities & plyometricsHigh intensity aerobic activities & plyometrics– Power moves – multi-joint Power moves – multi-joint – Plyometric drills separate from RT daysPlyometric drills separate from RT days– Agility & flexibility progressionAgility & flexibility progression

• The goal is to PEAK right before The goal is to PEAK right before competition beginscompetition begins

Power Phase (3)Power Phase (3)

4 X 4 Matrix4 X 4 Matrix

FREQUENCY INTENSITY VOLUME REST

POWER 1-2 week30-40% 85-95%

1-4 reps

1-2 sets4-6min

STRENGTH 3-4 week 75-85%4-8 reps

3-4 sets2-3min

HYPERTROPHY 4-6 week 60-75%8-12 reps

4-6 sets30-90s

ENDURANCE 5-7 week <60%12-15 reps

5-7 sets<30s

Transition Transition PhasePhase

•Modification to Modification to Matveyev’s original Matveyev’s original periodization model, periodization model, break between high break between high volume training and volume training and high intensity traininghigh intensity training

Competition Competition PeriodPeriod• Ideally 2-3 weeks maxIdeally 2-3 weeks max

• In sports with long season, may last In sports with long season, may last monthsmonths

• Peaking- very high intensity Peaking- very high intensity (>93% 1RM)(>93% 1RM) and very low volume and very low volume (1-3 sets, 1-3 reps)(1-3 sets, 1-3 reps)

• Maintenance- moderate intensity Maintenance- moderate intensity (80-(80-85% 1RM)85% 1RM) and moderate volume and moderate volume (2-3 (2-3 sets, 6-8 reps)sets, 6-8 reps)

Active Rest Active Rest (second transition)(second transition)

•RestorationRestoration•Remain physically active Remain physically active •Lasts 1-4 weeksLasts 1-4 weeks•Mental and physical Mental and physical break from sportbreak from sport

Macrocycle for Macrocycle for Team SportTeam Sport

KEY POINT: Periodization KEY POINT: Periodization ModelsModels

The traditional model is commonly The traditional model is commonly referred to as referred to as linearlinear due to the due to the gradually progressive microcycle gradually progressive microcycle increases in intensity over time.increases in intensity over time.

The The undulatingundulating or or nonlinearnonlinear model model involves large daily (i.e., within involves large daily (i.e., within the week or microcycle) the week or microcycle) fluctuations in the load and fluctuations in the load and volume assignments for core volume assignments for core exercises.exercises.

PERIODIZATION

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Tonight & Next ClassTonight & Next Class

• Periodize a 12 week programPeriodize a 12 week program• Use your group sportUse your group sport• Full written paper including:Full written paper including:

– Intro and rationaleIntro and rationale– Detailed 12 week modelDetailed 12 week model– References for choicesReferences for choices

• PowerPoint presentationsPowerPoint presentations• 10-15 minutes10-15 minutes