Periodization Planning

Question 1

periodization requires _

Answer 1

periodization requires the application of planned phase changes and cycles in programming to drive physical and metabolic adaptations to improve performance

Question 2

what is periodization?

Answer 2

• several months to a year
• larger plan for programming (*blocks/chunks of programming that can fit under a larger scale or accomplish a goal)
• contains; preperatory, competitive and transition periods

Question 3

In the periodization graph shown in class, what 2 variables fluctuate?

Answer 3

volume/quantity and intensity/quality

Question 4

in the periodization graph shown in class, what 4 phases were there?

Answer 4

• general preparatory
• specific preparatory
• competition
• transition

Question 5

why do we periodize?

Answer 5

• prevents performance plateaus
• drastically reduce performance decrements
• decreases risk of injury
• reduces signs and symptoms associated with overtraining
• allows coach and staff to be on the same page
• balance several components of a team’s monthly to annual plan
• plan is fluid and can be adjusted when needed

Question 6

how does periodization prevent performance plateaus?*

Answer 6

• diminishing returns principle
• if you do the same thing all the time, will start to see plateau
• keeping progressive stimulus throughout

Question 7

in the weeks (x axis) vs performance (y axis) periodization graph shown in class:
a) what training variables fluctuate?
b) what do we ultimately want to see go up over time?

Answer 7

a)
- base fitness
- strength
- power
- power endurance
- body weight
- technical skill
- climbing performance
b)
- performance peak

Question 8

give an overview of training phases up until training period

Answer 8

annual training plan>macrocycle> (preparatory period, competition period, transition period)

Question 9

what does the preparatory period divide into?

Answer 9

preparatory period > (preperatory period, second transition period)> (off-season, pre-season)> strength training focus

Question 10

what does the competition period divide into?

Answer 10

competition period> competition period> in-season>maintenance

Question 11

what does the transition period divide into?

Answer 11

transition period>second transition period>post-season>AR (strength training focus)

Question 12

name the 3 different types of training periods within a macrocycle

Answer 12

preparatory period, competition period, transition period

Question 13

name the 4 stone, o’bryant and garhammer training periods

Answer 13

preparatory period, second transition period, competition period, second transition period

Question 14

name the 4 seasons

Answer 14

off-season, pre-season, in-season, post-season

Question 15

what 5 types of periodization cycles are there?

Answer 15

• quadrennial cycle
• macrocycle
• mesocycle (phase)
• microcycle
• workouts

Question 16

describe quadrennial cycle

Answer 16

multi-year plan > or = 4 years

Question 17

describe macrocycle

Answer 17

description of complete training period < or = year

Question 18

describe mesocycle (phase)

Answer 18

description of singular training cycle or block: 3-4 weeks

Question 19

describe microcycle

Answer 19

describes the structural unit of a mesocycle: 1 week

Question 20

describe workouts

Answer 20

describesthe structural unit of a microcycle: hours/minutes

Question 21

define general prep (GP) phase

Answer 21

• high volume of less specialized work which typically lasts 1-3 months but may be repeated during a macrocycle
• purpose: raise the levels of preparedness specific to a sport
  *might look different between individual/sport position differences
  *start to tailor things a little later

Question 22

define specific prep (SP) phase

Answer 22

• relatively high-volume phase in which the exercises selection becomes more specific to the sport performance
• purpose - raise the work capacity of the athletes but in a more specific manner than GP
  *individual piece comes in

Question 23

define competition (in-season) phase

Answer 23

• lower volume, higher-intensity phase associated with very specific exercise selections
• purpose - maintenance of strength/abilities, injury prevention
  *keep athlete healthy and injury-free, do no harm (undertraining is better than overtraining here)

Question 24

compare the difference between overtraining and undertraining in on and offseason

Answer 24

in off season wantto be as close to overtrianing while challenging the athlete
- cause adaptation with demanding stimulus

• in competiton, would rather undertrain than overtrain

Question 25

define peaking phase

Answer 25

- phase of a climactic sport usually at the end of a mesocycle - usually characterized by lowering volunme and either raising or maintaining intensity - devoted to bringing performance up to maximum levels by dissipating fatigue

Question 26

define transition (active rest)

Answer 26

- period where the athlete recuperates after stressful competition or training to be able to response optimally to further training - characterized by the absence of traditional training. However it should include some activity (ie. a sport other than what the athlete is competing in) *turn annual cycle over, have to reset to recover and prepare for offseason

Question 27

what has to come before accomplishing peaking?

Answer 27

have to have things that come before it - if your workload is 0, you can't take anything away to make it feel like you are doing less

Question 28

list the order of things in the 'preparedness' pyramid (defining the phases cont'd)

Answer 28

top> bottom mental preparedness>skill specific preparedness (SSP_> sports-specific physical preparedness (SPP)> general physical preparedness (GPP)

Question 29

as you gef from general (GPP)>specific (SPP)>competition> transition, what should be happening to volume /intensity/ technique

Answer 29

volume going down - intensity going up - technique hopefully going up

Question 30

what are the variables of periodization?

Answer 30

- intensity - volume - repetitions - sets - sessions/day - days/week - intensity cycle *there is an opportunity to train any of these adaptations in any block

Question 31

how does intensity change from a) general preparation: strength-endurance b) special preparation:basic strength c) competition: strength & power d) peaking/active rest: peaking/maintenance

Answer 31

GP: low to moderate SP: high comp: high peaking/active rest: very high to low

Question 32

how does volume change from a) general preparation: strength-endurance b) special preparation:basic strength c) competition: strength & power d) peaking/active rest: peaking/maintenance

Answer 32

Gp: high SP: mod to high comp: low peaking/ active rest: very low

Question 33

how do reps change from a) general preparation: strength-endurance b) special preparation:basic strength c) competition: strength & power d) peaking/active rest: peaking/maintenance

Answer 33

gp: 8-20 sp: 4-6 comp: 2-3 peaking/active rest: 1-3

Question 34

how do sets change from a) general preparation: strength-endurance b) special preparation:basic strength c) competition: strength & power d) peaking/active rest: peaking/maintenance

Answer 34

gp: 3-5 sp: 3-5 comp: 3-5 peaking: 1-3

Question 35

how do sessions/day change from a) general preparation: strength-endurance b) special preparation:basic strength c) competition: strength & power d) peaking/active rest: peaking/maintenance

Answer 35

gp: 1-3 sp:1-3 comp: 1-2 peaking: 1

Question 36

how do days/week change from a) general preparation: strength-endurance b) special preparation:basic strength c) competition: strength & power d) peaking/active rest: peaking/maintenance

Answer 36

gp: 3-4 sp: 3-5 comp: 3-6 peaking: 1-5

Question 37

how does intensity cycle change from a) general preparation: strength-endurance b) special preparation:basic strength c) competition: strength & power d) peaking/active rest: peaking/maintenance

Answer 37

gp: 2-3/1 sp: 2-4/1 comp: 2-3/1 peaking: n/a

Question 38

define alarm phase (adaptation principle)

Answer 38

the initial phase of training, when stimulus is first recognized and performance generally decreases in response to fatigue *DOMS

Question 39

define resistance phase

Answer 39

the second phase, in which adaptation occurs and the system is returned to baseline or, in most instances, elevated above baseline *synonymous with recovery, 24-48 hrs is good btw resistance and 72 with speed and power

Question 40

define supercompensation phase

Answer 40

new level of performance capacity that occurs in response to the adaptive response found in step 2

Question 41

define overtraining phase

Answer 41

if stressors are too high, performance can be further suppressed and overtraining syndrome can result *stimuli too close together so body can't adapt

Question 42

describe progressive overload in action

Answer 42

- avoid accomodation stagnation - without challenge - no adaptation - too much = risk of setback

Question 43

what are the 2 types of periodization?

Answer 43

linear and undulating

Question 44

describe linear periodization

Answer 44

- progression from endurance/strength/power - need a big chunk of trainingtime - progressing towards 1 peak *inverse relaationship with volume and intensity

Question 45

describe undulating periodization

Answer 45

- multiple adaptations in a program or change is not linear (strength this month, endurance next month, etc.) - allows for multiple peaks - allows for scheduling of a training plan with other aspects involved (practices, school, jobs etc.)

Question 46

what's an example of linear periodization?

Answer 46

4 week mesocycle *includes 3 summated (loading microcycles) and 1 deload microcycle

Question 47

describe the 3 summated (loaded) microcycles within a mesocycle

Answer 47

3 summated (loading) microcycles - progressive increase in volume-load by manipulation of one or both of the variables involved (i.e. volume and intensity)

Question 48

describe the deload microcycle within a mesocycle

Answer 48

1 deload microcycle - purpose of dissipating fatigue in the attempt to achieve supercompensation abilities (i.e. strength) - research has found that reduction in volume is the optimal method of achieving deload

Question 49

describe adaptations of periodization

Answer 49

long linear - intensity increases within mesocycle within goal specific range - the training goal will change from one mesocycle to the next, progressing from extensive to intensive workloads (i.e. hypertrophy>strength) - extensive - high volume, low intensity - intensive- low volume, high intensity

Question 50

of all the methods of periodization, long linear has the most gradual progression from

Answer 50

extensive to intensive workloads - this is beneficial for younger athletes, who may need additional time to adapt to new stimuli

Question 51

what are the different blocks of training? (adaptations of periodization)

Answer 51

structural block, hypertrophy block, max strength block, power work block