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KNPE345 > Lecture 19: Periodization and program design > Flashcards

Lecture 19: Periodization and program design Flashcards

1
Q

Periodization

A

Systematic planning of training to achieve a desired outcome

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2
Q

How is the competitive season broken down?

A

Off-season
Pre-season
In-season
Post-season

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3
Q

Off-season

A

No competition

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4
Q

When is the pre-season?

A

Starts when training camp begins until the first official league game

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5
Q

In-season

A

All competitions

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6
Q

Post-season

A

Time period after the team’s final playoff game
2-3 week break from all team activities

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7
Q

Periodization cycles

A
  1. Multiyear plan
  2. Annual training plan
  3. Macrocycle
  4. Mesocycle
  5. Microcycle
  6. Training day
  7. Training session
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8
Q

Multiyear plan length

A

2-4 years

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9
Q

What type of athlete commonly uses the multiyear training plan?

A

Olympic athlete

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10
Q

Annual training plan

A

Single or multiple macrocycles
Subdivided into various periods of training such as preparatory, competitive and transition periods

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11
Q

Macrocycle duration

A

Several months to a year

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12
Q

Macrocycle

A

Preparatory, competitive and transition periods

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13
Q

Mesocycle length

A

2-6 weeks
Most common is 4 weeks

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14
Q

Mesocycle

A

Block of training
Microcycles linked together

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15
Q

Microcycle length

A

Days- 2 weeks
Most common is one week

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16
Q

Microcycle

A

Composed of multiple workouts

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17
Q

Training day

A

Designed in context of microcycle it is in

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18
Q

Training session

A

Several hours of training

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19
Q

What is the preparatory cycle broken up in to?

A

General preparatory period
Specific preparatory period
First transition period

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20
Q

What time of the competitive season do the general and specific preparatory periods make up?

A

Off-season

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21
Q

What time of the competitive season is the first transition period?

A

Pre-season

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22
Q

What time of the competitive season is the competition period?

A

In-season

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23
Q

What time of the competitive season is the second transition period?

A

Post-season

24
Q

What is the preparatory period?

A

Increased time spent in weight room
Testing

25
General preparatory period
Creating a solid foundation to build general strength and work capacity
26
Specific preparatory period
Movements become more sport relevant
27
First transition period
Volume decreases and less variety in training More demanding movements Power/strength focus
28
Competitive period
Peaking or maintaining Accessory exercises to counteract stressors of sport Sport competition is priority
29
Second transition period
Physical and mental rest and recovery
30
5 principles of periodization
1. Specificity 2. Overload 3. Stimulus-fatigue-recovery-adaptation 4. Fitness-fatigue paradigm 5. Phase potentiation
31
Specificity
Move from general to specific
32
Overload
Volume and intensity fluctuate throughout training year
33
Stimulus-fatigue-recovery-adaptation
Extension of GAS that suggests that training stimuli produce a general response that is influenced by the overall magnitude of the training stressor
34
Stimulus-fatigue-recovery-adaptation- high workload
The greater the overall workload encountered, the more fatigue accumulates and the longer the delay before complete recovery and adaption can occur
35
Easier vs hard exercises recovery
Easier= easier to recover Harder= take longer to recover
36
Fitness-fatigue paradigm- high training loads
With high training loads, you increase fitness but also increase fatigue resulting in a reduction in preparedness
37
Fitness-fatigue paradigm- low training loads
With low training workloads, little fatigue occurs but minimal fitness is developed resulting in a low level of preparedness
38
Why is it important that we properly periodize training to minimize fatigue and improve preparedness?
Fatigue dissipates at a faster rate than fitness, allowing preparedness to become elevated if appropriate training strategies are used to retain fitness while reducing fatigue
39
High fatigue dept
Large stressors cause more fatigue and a greater reduction in performance Beneficial in off-season
40
Low fatigue debt
Small stressors cause less fatigue and less of a reduction in performance Beneficial in in-season
41
Phase potentiation
Training block you complete should have a positive effect on the upcoming training block
42
Types of periodization
1. Linear 2. Undulating 3. Concurrent
43
Linear periodization
Steady increase of intensity and decrease in volume One training block is hypertrophy focused, one strength and one power
44
Undulating periodization
Train strength, power and hypertrophy all in one week with varying intensities and volume
45
Concurrent periodization
Intermixed Train strength, power, hypertrophy during each day
46
What type of periodization is best for beginners ?
Linear
47
R7 approach to programming
R1- release R2- reset R3- readiness R4- reactive R5- resistance R6- resiliency R7- recovery
48
R1- release
Foam rolling, lacrosse ball work, self-myofascial release
49
R2- reset
Prehab exercises specific to the individual Corrective exercise from FMS
50
R3- readiness
RAMP warm up
51
R4- reactive
Power or speed work - sprints, jumps, throws
52
R5- resistance
Strength work - compound lifts and accessory work
53
R6- resiliency
Energy systems development work or conditioning - bikes, battle ropes, tempo runs
54
R7- recovery
Foam rolling, stretching/mobility, breathing exercises
55
Overtraining
Long-lasting performance incompetence due to an imbalance of training load, competition, non-training stressors and recovery
56
Supercompensation
When the overload training and recovery are balanced correctly and an overshoot in performance occurs

KNPE345 (20 decks)

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