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Using Periodization to Plan Programs
Dr. Jason R. Karp, Ph.D.Owner, RunCoachJason.com
Director/Coach, REVO2LT Running TeamTM
Cross Country Coach, San Diego State UniversityFreelance writer & author
2009 U.S. All-Star Track & Field and Cross Country Clinic
Periodization Method for structuring training
programs into periods or phases using programmed variation of training loads and rest periods in a cyclic fashion to elicit improvements in fitness and performance. It involves manipulating or systematically changing training variables at regular intervals of time.
Idea originated in the 1920s in response to the year-long training practices of athletes.
Training Theory
• Positive physiological adaptation to exercise occurs with correctly-timed alternation between stress and recovery.
• Following a training stress, body adapts & physiologically overcompensates so that the same stress, if reintroduced, does not cause same degree of physiological disruption. In short, the body adapts to be able to handle the stress.
• Following adaptation, body can do more work.
• Aim of periodization is to provide training stimuli in such a fashion that higher & higher levels of adaptation are achieved.
Training Theory
Improvements in fitness (strength, endurance, speed, power, etc.) occur during the recovery period between workouts, not during the workout itself.
Time
Level
Fitness
Fatigue
Research Findings Periodized vs. non-periodized strength training
programs
• Kraemer et al. (2000): • female collegiate tennis players; 2-3 x week for 9 months • significantly greater increases in bench press, shoulder press,
& leg press 1-RMs, tennis serve velocity, & lean body mass • significantly greater decrease in % body fat
• Willoughby (1993):• weight trained college-aged males; 3 x week for 16 weeks • significantly greater increases in bench press & squat 1-RMs
• O’Bryant et al. (1988): • untrained college-aged males; 3 x week for 11 weeks• significantly greater increases in squat 1-RM & maximal
cycling power
• Stowers et al. (1983):• untrained college-aged males; 3 x week for 7 weeks• significantly greater increases in squat 1-RM, vertical jump, &
lean body mass
Research Findings• Stone et al. (1981):
• college-aged males; 3 x week for 6 weeks• significantly greater increase in squat 1-RM• significantly greater decrease in % body fat
• Baker et al. (1994):• weight-trained males; 3 x week for 12 weeks• similar improvements in bench press & squat 1-RMs, vertical jump,
& lean body mass
• Herrick & Stone (1996):• untrained college-aged females; 2 x week for 15 weeks• similar improvements in bench press & squat 1-RMs
• Prestes et al. (2009):• compared linear periodization (LP; 12-14 RM to 4-6 RM) to reverse
linear periodization (RLP; 4-6 RM to 12-14 RM)• women w/at least 6 months weight training experience; 3 x week
for 12 weeks• only LP group increased fat-free mass & decreased fat mass • both types of training significantly increased strength (bench
press, lat pull-down, arm curl, & leg extension), however LP group increased strength significantly more did than RLP group
Research Conclusions
• Periodized programs are better than non-periodized programs, especially in the long-term.
• Increases in strength with periodized programs are partly due to decreases in training volume.
Types of Training Loads• Stimulating Loads
• increase fitness
• increase training volume, intensity, or volume of intensity
• Maintenance Loads• maintain fitness
• maintain one component while improving another component
• Recovery Loads• used before increase in training volume
or intensity
• used during taper
Cycles of Training
Macrocycles (3-4 months) • describe the overall phase/season of
training
Mesocycles (3-6 weeks) • include 1 or 2 purposes/training emphases
• use stimulating loads for primary purpose
• use maintenance loads for secondary purpose
Microcycles (1 week)
• include individual workouts to match training purpose(s)
Time
Mesocycle Recovery Microcycles
TrainingLoad
Time
MesocycleOverload Microcycles
TrainingLoad
Microcycles
M T W Th F S S
Microcycle with one peak
Training Load
High
Medium
Low
Rest
High
Medium
Low
Rest M T W Th F S S
Microcycle with two peaks
Training Load
High
Medium
Low
M T W Th F S S Microcycle with two peaks
Training Load
High
Medium
Low
Rest
M T W Th F S S
Microcycle with two peaks
Training Load
High
M T W Th F S S
Microcycle with three peaks
Training Load
Medium
Low
Rest
Building a Periodized Program
Step 1: Establish goals
Step 2: Identify how to train to reach goals
Step 3: List physiological variables (VO2max, LT, etc.)
Step 4: Ask yourself:•Theme of each cycle? (Aerobic capacity? VO2max? LT?)
•How do I order training stimuli?
Step 5: Determine periods of emphasis or maintenance of each variable
Step 6: Choose length & objective of each mesocycle & microcycle
Step 7: Design individual workouts to match objective(s) of each microcycle
Type of Training
Example of Workout
HR(%
max)
Pace Time of Year
Purposes
Aerobic Capacity (Endurance)
Easy running: 30-90 min
70-75% 1.5 to 2 min/mile slower than 5K race pace
Base phase/ preseason & during entire training year as recovery days between harder workouts
• Increase mitochondrial & capillary density
• Increase aerobic enzyme activity
• Increase blood volume
• Improve running economy
Lactate Threshold
•20-minute tempo run @ LT pace
•4 x 1 mile @ LT pace w/1 min rest
80-90% 20-25 sec/mile slower than 5K pace or 10-15 sec/ mile slower than 10K pace
Late base phase/early competitive phase
• Improve lactate threshold
•Elevate intensity of running at which person begins to fatigue
Aerobic Power (VO2max)
Long intervals (3-5 min) w/1:<1 work:rest ratio
95-100%
~ 2-mile race pace
Early to mid-competitive phase
• Improve VO2max• Increase stroke volume & cardiac output
Anaerobic Glycolysis
Short intervals (45-90 sec) w/1:2 work:rest ratio
N/A Mile race pace or slightly faster
Mid- to late- competitive phase
• Improve anaerobic endurance
• Improve muscles’ ability to tolerate and buffer muscle acidosis
ATP-CP (Phosphagen) System
Very short intervals (5-15 sec) w/2-5 min rest
N/A Close to top speed
Mid- to late- competitive phase
• Increase muscle power production
• Recruit fast-twitch motor units
Mesocycle Training
• Primary workout target
•stimulating loads
• Secondary workout target
•stimulating/maintenance loads
• Manipulation of volume/intensity
Training Phases
• Base Phase
• Early Competitive Phase
• Mid-Competitive Phase
• Late-Competitive Phase
Base Phase
• Focus is on volume
• Aerobic Capacity (Endurance)
• primary purpose
• Lactate Threshold
• secondary purpose
• Fartleks
• secondary purpose
Early Competitive Phase
• Lactate Threshold
•primary purpose
• Aerobic Capacity (Endurance)
•secondary purpose
• Aerobic Power (VO2max)
•secondary purpose
Mid-Competitive Phase
• Aerobic Power (VO2max)
•primary purpose
• Anaerobic Capacity (Glycolysis)
•secondary purpose
Late-Competitive Phase
• Focus is on intensity
• Anaerobic Capacity (Glycolysis)• primary purpose
• Racing• primary purpose
• Anaerobic Power (Phosphagen System) • secondary purpose
Mesocycle #1: Primary - Aerobic Capacity Secondary – Lactate Threshold
Week 1: 35 miles Week 2: 35 milesWeek 3: 23 miles Mon Tues Wed Thurs Fri Sat Sun
4 miles 5 milesLT CruiseIntervals
- 2 mi warm-up- 3x1 mile @ LT pace w/1:00 rest- 2 mi warm-
down
4 miles 6 miles Rest 9 miles
4 miles 5 milesLT Run
- 2 mi warm-up- 3 miles @
LTpace - 2 mi warm-
down
4 miles 6 miles Rest 9 miles
2 miles 4 milesLT CruiseIntervals
- 2 mi warm-up- 2x1 mile @ LT pace w/1:00 rest- 1 mi warm-
down
2 miles 4 miles Rest 6 miles
Base Phase
Mesocycle #2: Primary - Aerobic Capacity Secondary – Lactate Threshold
Week 4: 40 miles Week 5: 40 milesWeek 6: 27 miles Mon Tues Wed Thurs Fri Sat Sun
5 miles 6 milesLT CruiseIntervals
- 2 mi warm-up- 4x1 mile @ LT pace w/1:00 rest- 2 mi warm-
down
5 miles 6 miles Rest 10 miles
5 miles 6 milesLT Run
- 2 mi warm-up- 4 miles @ LT
pace- 2 mi warm-
down
5 miles 6 miles Rest 10 miles
3 miles 4 milesLT CruiseIntervals
- 2 mi warm-up- 3x1 mile @ LT pace w/1:00 rest- 1 mi warm-
down
3 miles 4 miles Rest 7 miles
Mesocycle #4: Primary – Lactate Threshold Secondary – Aerobic CapacityWeek 10: 60 milesWeek 11: 60 milesWeek 12: 40 miles Mon Tues Wed Thurs Fri Sat Sun
am: 4 miles
pm: 6 miles
LT Cruise Intervals
- 2 mi warm-up- 4x1mile @ LT pace w/1:00 rest- 2 mi warm-down
am: 4 miles
pm: 7 miles
10 miles 8 miles RestLT/LSD Combo
11 miles + 2 miles @ LT pace
am: 4 miles
pm: 6 miles
LT Cruise Intervals
- 2 mi warm-up- 5x1mile @ LT pace w/1:00 rest- 2 mi warm-down
am: 4 miles
pm: 7 miles
8 milesLT Run
- 2 mi warm-up- 4 miles @ LT pace- 2 mi warm-down
Rest 14 miles
5 miles LT Cruise Intervals
- 2 mi warm-up- 3x1mile @ LT pace w/1:00 rest - 1 mi warm-down
8 miles 7 miles 5 miles Rest 10K RACE
Early Competitive Phase
Mesocycle #10: Primary – VO2max Secondary – Anaerobic Capacity (Glycolysis) Week 28: 40 miles Week 29: 40 milesWeek 30: 27 miles Mon Tues Wed Thurs Fri Sat Sun
5 miles + 5x100m strides
Intervals- 2 mi warm-up- 5x800m @ 3K race pace w/3:00 rec- 2 mi warm-down
7 miles 6 miles + 5x100m strides
Intervals- 2 mi warm-up- 12x400m @ 3K race pace w/:45 rec- 2 mi warm down
Rest 9 miles
6 miles + 5x100m strides
Intervals- 2 mi warm-up- 4x1,000m @ 3K race pace w/2:30 rec- 2 mi warm-down
6 miles 6 miles + 5x100m strides
Intervals- 2 mi warm-up- 8x400m @ mile race pace w/2:00 rec- 2 mi warm-down
Rest 10 miles
3 miles + 5x100m strides
Intervals- 2 mi warm-up- 5x400m @ mile race pace w/2:00 rec- 1 mi warm-down
5 miles 4 miles + 5x100m strides
Rest 3,000m
RACE
6 miles
Mid-Competitive Phase
Mesocycle #6: Anaerobic Capacity (Glycolysis)Week 16: 34 milesWeek 17: 24 milesWeek 18: 20 miles Mon Tues Wed Thurs Fri Sat SunIntervals
- 2 mi warm-up- 2 sets of 800/400/200/200m @ mile race pace w/1:2 work:rest ratio- 1 mi warm-down
5 miles + 5x100m strides
7 milesIntervals
- 2 mi warm-up- 6x400m @ mile race pace w/1:2 work: rest ratio- 1 mi warm-down
5 miles + 5x100m strides
8 miles
Rest
Intervals- 2 mi warm-up- 2 sets of 800/400/200/200m @ mile race pace w/1:2 work:rest ratio- 1 mi warm-down
4 miles + 5x100m strides
2 miles + 5x100m strides
MILE RACE 3 miles + 5x100m strides
6 miles
Rest
Intervals- 2 mi warm-up- 6x400m @ mile race pace w/1:2 work: rest ratio- 1 mi warm-down
3 miles + 5x100m strides
Intervals- 2 mi warm-up- 10x200m @ mile race pace w/1:2 work: rest ratio- 1 mi warm-down
3 miles + 5x100m strides
2 miles + 5x100m strides
MILE RACE
Rest
Late-Competitive Phase (Mile)
Mesocycle #6: Lactate Threshold/Marathon Pace/TaperWeek 27: 56 miles Week 28: 40 milesWeek 29: 28 miles (+ marathon) Mon Tues Wed Thurs Fri Sat Sun7
miles
9 milesIntervals
- 2 mi warm-up- 4x2,000m @ 10K race pace w/2:30 recovery- 2 mi warm-down
8 miles 9 miles RestLT/LSD Combo
8 miles + 4 miles @ LT pace + 2 miles faster than LT pace
4 miles
8 miles @ goal marathon pace
6 miles 5 miles 7 miles Rest 5 miles + 5 miles @ goal marathon pace
5 miles
LT Cruise Intervals
- 2 mi warm-up- 4x1,200m @ slightly faster than LT pace w/ :45 rest- 2 mi warm-down
7 miles 5 miles 4 miles Rest MARATHON
RACE
Late-Competitive Phase (Marathon)
References & Recommended Readings
Baker, D., Wilson, G., and Carlyon, R. (1994). Periodization: The effect on strength of manipulating volume and intensity. Journal of Strength and Conditioning Research. 8(4):235-242.
Bompa, T.O. (1999). Periodization: Theory and Methodology of Training. Champaign, IL: Human Kinetics.
Fleck, S.J. (1999). Periodized strength training: A critical review. Journal of Strength and Conditioning Research. 13(1):82-89.
Herrick, A.B. and Stone, W.J. (1996). The effects of periodization versus progressive resistance exercise on upper and lower body strength in women. Journal of Strength and Conditioning Research. 10(2):72-76.
Kraemer, W.J., Ratamess, N., Fry, A.C., Triplett-McBride, T., Koziris, P., Bauer, J.A., Lynch, J.M., and Fleck, S.J. (2000). Influence of resistance training volume and periodization on physiological and performance adaptations in collegiate women tennis players. American Journal of Sports Medicine. 28(5):626-633.
O’Bryant, H.S., Byrd, R., and Stone, M.H. (1988). Cycle ergometer performance and maximum leg and hip strength adaptations to two different methods of weight training. Journal of Applied Sport Science Research. 2:27-30.
Plisk, S.S. and Stone, M.H. (2003). Periodization strategies. Strength and Conditioning Journal. 25(6):19-37.
Prestes, J., De Lima, C., Frollini, A.B., Donatto, F.F., and Conte, M. (2009). Comparison of linear and reverse linear periodization effects on maximal strength and body composition. Journal of Strength and Conditioning Research. 23(1):266-274.
Stone, M.H., O’Bryant, H., and Garhammer, J. (1981). A hypothetical model for strength training. (1981). Journal of Sports Medicine. 21:342-351.
Stowers, T., McMillian, J., Scala, D., Davis, V., Wilson, D., and Stone, M. (1983). The short-term effects of three different strength-power training methods. National Strength and Conditioning Association Journal. 5:24-27.
Willoughby, D.S. (1993). The effects of mesocycle-length weight training programs involving periodization: and partially equated volumes on upper and lower body strength. Journal of Strength and Conditioning Research. 7(1):2-8.