Chapter 21: Periodization

Question 1

Periodization

Answer 1

The systematic planning of athletic or physical training

Question 2

Factors periodization is meant to manage

Answer 2

• Stress
• Fatigue
• Adaptation
• Recovery

Question 3

Theories for periodization

Answer 3

• General Adaptation Syndrome
• Stimulus-fatigue-recovery-adaptation Theory
• Fitness-fatigue Paradigm

Question 4

Stages of GAS in response to a stress

Answer 4

• Alarm
• Resistance
• Supercompensation
• Overtraining

Question 5

Alarm Phase

Answer 5

• Initial response to a novel, new, or more intense stress than previously applied
• An accumulation of fatigue, soreness, stiffness, or reduction in energetic stores that results in a reduction in performance capacity
• Performance generally decreases in response to fatigue

Question 6

Resistance phase

Answer 6

• The second phase

- Adaptation occurs and the system is returned to/elevated above baseline

Question 7

Supercompensation Phase

Answer 7

New level of performance capacity that occurs in response to the adaptive response found in resistance phase

Question 8

Overtraining Phase

Answer 8

• If stressors are too high, performance can be further suppressed and overtraining syndrome can result
• AKA exhaustion phase

Question 9

Stimulus-Fatigue-Recovery-Adaptation Theory

Answer 9

• An extension of the GAS

- Suggests training stimuli produces a general response which is influenced by the overall magnitude of the stressor

Question 10

How does stressor magnitude effect recovery time?

Answer 10

• Greater magnitude leads to longer recovery time

- It it not always necessary to reach complete recovery before training again

Question 11

What happens if no new training stimulus is introduced?

Answer 11

Involution (detraining) occurs

Question 12

What happens as an athlete recovers from and adapts to the training stimuli?

Answer 12

Fatigue dissipates, preparedness and performance increase

Question 13

Fitness-Fatigue Paradigm

Answer 13

• Every training session creates fatigue and fitness after effects
• Fatigue and fitness combine to create a state of preparedness

Question 14

How do high training loads affect fitness, fatigue, and preparedness?

Answer 14

• Fitness becomes elevated
• Fatigue increases
• Preparedness decreases

Question 15

How do low training loads affect fitness, fatigue, and preparedness?

Answer 15

• Little fatigue occurs
• Minimal fitness develops
• Low level of preparedness

Question 16

Does fitness or fatigue dissipate quicker?

Answer 16

• Fatigue

- This means preparedness can increase if strategies are implemented to retain fitness while decreasing fatigue

Question 17

Periodization Heirarchy

Answer 17

Multiyear plan –> Annual training plan –> Macrocycle –> Mesocycle –> Microcycle –> Training day –> Training session

Question 18

Multiyear Plan

Answer 18

• Duration: 2-4 years

- Description: A 4-year training plan is called a quadrennial plan

Question 19

Annual Training Plan

Answer 19

• Duration: 1 year
• Description: Can contain 1 or multiple macrocycles; subdivided into various periods of training (preparatory, competitive, and transition periods)

Question 20

Macrocycle

Answer 20

• Duration: Several months to a year
• Description: Some authors refer to this as an annual plan. Divided into preparatory, competitive, and transition periods

Question 21

Mesocycle

Answer 21

• Duration: 2-6 weeks
• Description: Medium-sized training cycle, AKA a block; most common duration is 4 weeks; consists of microcyles grouped together

Question 22

Microcycle

Answer 22

• Duration: Several days to 2 weeks

- Description: Small-sized training cycle; most common duration is 1 week; composed of multiple workouts

Question 23

Training day

Answer 23

• Duration: 1 day
• Description: One training day that can include multiple training sessions is designed in the context of the particular microcycle it is in

Question 24

Training Session

Answer 24

• Duration: Several hours
• Description: Generally consists of several hours of training. If the workout includes >30 minutes of rest between bouts of training, it would comprise multiple sessions

Question 25

Classic Periodization Divisions

Answer 25

- Preparatory - Competitive - Transition

Question 26

Contemporary Periodization Divisions

Answer 26

- Preparatory - First transition - Competitive - Second transition

Question 27

Preparatory Period

Answer 27

- No competitions - Technical, tactical, or sport-specific work is limited - Often corresponds to off-season - Goal of this period is to develop a base level of conditioning

Question 28

Activities typical of preparatory period

Answer 28

Low intensity and high volume activities

Question 29

Divisions of Preparatory Period

Answer 29

- General | - Specific

Question 30

General Preparatory Period

Answer 30

- Typically occurs during the early part of the period - Often targets the development of a general physical base - Includes high volume, low intensity, large variety of exercises

Question 31

Specific Preparatory Period

Answer 31

- Occurs after the completion of the general prep phase - Increased emphasis on sport-specific training activities - Resistance training phases can be created to create more refined differences in training intensity and volume (hypertrophy/strength endurance and basic strength)

Question 32

Hypertrophy/Strength Endurance Phase

Answer 32

Intensity is low-moderate, volume is high

Question 33

Goals of the hypertrophy/strength endurance phase

Answer 33

- Increase lean body mass | - Develop an endurance base

Question 34

Basic Strength Phase

Answer 34

The goal is to increase strength of the essential muscles/muscle groups

Question 35

First Transition Period

Answer 35

- A link between the preparatory and competitive periods - Central aim is to shift training focus toward strength and power development - Reduced volume, intensity

Question 36

Strength/Power Phase of First Transition Period

Answer 36

Training intensifies to near competitive levels

Question 37

Competitive Period

Answer 37

- Primary goal is to prepare the athlete for competition by increasing strength and power - Characterized by increasing intensity and lowering volume

Question 38

Peaking Program

Answer 38

- An attempt to keep an athlete in peak condition for 1-2 weeks - Progressively shift from high-intensity to low-intensity training tapering toward competition

Question 39

Maintenance Program

Answer 39

- Used for athletes whose competitive season lasts for a long period of time - Training is manipulated on a microcycle basis in order to maintain strength and power and manage fatigue - Characterized by moderate- to high-intensity and low- to moderate-volume

Question 40

Second Transition Period

Answer 40

- AKA active rest/restoration period - Between the competitive season and the next annual training plan - 1-4 weeks - Hard training is avoided to make rest and rehab possible

Question 41

Sport Seasons

Answer 41

- Off-season = Preparatory period - Preseason = First transition period - In-season = Competition period - Postseason = Second transition period

Question 42

Off-Season

Answer 42

Lasts from the end of postseason to ~6 weeks before the first major competition

Question 43

Preseason

Answer 43

- Focus is on the strength/power phase of resistance training - Designed to capitalize on the off-season and elevate the athlete's capacity for the competitive period

Question 44

In-Season

Answer 44

Contains all the contests scheduled for a given year

Question 45

How does a long competition season present programming challenges?

Answer 45

- Mesocycles have to be arranged around important contests - Solution 1: structure 3- or 4-week blocks that unload the athlete in the last microcycle in order to peak just before critical contests - Solution 2: Design a maintenance program that modulates moderate intensities with low to moderate volumes

Question 46

Postseason

Answer 46

Relative or active rest until the off-season

Question 47

Linear Periodization

Answer 47

- AKA traditional periodizationCharacterized by gradual and progressive mesocycle increases in intensity over time - Contains nonlinear variation in training intensity and volume-load at the micro level and throughout the mesocycle - Same number of sets and reps throughout - FALSLY NAMED

Question 48

Nonlinear Periodization

Answer 48

- AKA daily undulating periodization | - Fluctuates load and volume daily (within the microcycle)