Ch 21: Periodization Flashcards
Stimulus-Fatigue-Recovery Adaptation theory
The greater the overall magnitude of the stress the more fatigue accumulates and the longer recovery is needed
General Adaptation Syndrome phases
Alarm, Resistance, exhaustion
If time right can get super compensation
Does fitness or fatigue dissipate faster?
Fatigue
Macrocycle
several months - 1 year
Mesocycle
2-6 weeks
Microcycle
several days - 2 weeks
Prepatory period
the off-season
Goal: develop base level of conditioning in order to increase the athlete’s ability to tolerate more intense training
Characterized by low intensity and high volume work
General preparatory period vs specific preparatory period
General: targets general base and has high volumes with low intensity
Specific: Emphasizes sport specific work
Hypertrophy
Goal: Increase lean body mass and develop endurance base
Int: low-moderate (50-75%)
Vol: high (3-6 sets x 8-20 reps)
Basic Strength
Goal: Increase strength needed of muscles essential to primary sport movements
Int: high (80-95%)
Vol: mod-high (2-5 sets x 2-5 reps)
First Transition
Preseason
Link between preparatory and competitive period with the final week seeing a reduction in volume, intensity, or both
Goal: Shift focus towards the elevation of strength and its translation to power development
Power Phase
Goal: Training for power/explosiveness, near race pace, mimicking sprinting
Int: low - very high (30-85%, 87 - 95%)
Vol: low (2-5 sets x 2-5 reps)
Competitive Period
In-season
Goal: prepare athlete for competition by increase intensity while volume decrease and time doing SPP increases
Peaking or maintenance
Peaking
Goal: Try to place athlete in peak condition for 1-2 weeks
int: very low - very high (50 - >93%)
vol: very low (1-3 sets x 1-3 reps)
Maintenance
Goal: Maintain strength and power while managing fatigue
Int: moderate-high (85-93%)
Vol: Low-mod (2-5 sets x 3-6 reps)
