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Using Periodization to Plan Programs

Using Periodization to Plan Programs. 2009 U.S. All-Star Track & Field and Cross Country Clinic. Dr. Jason R. Karp, Ph.D. Owner, RunCoachJason.com Director/Coach, REVO 2 LT Running Team TM Cross Country Coach, San Diego State University Freelance writer & author. Periodization .

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Using Periodization to Plan Programs

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  1. Using Periodization to Plan Programs 2009 U.S. All-Star Track & Field and Cross Country Clinic Dr. Jason R. Karp, Ph.D. Owner, RunCoachJason.com Director/Coach, REVO2LT Running TeamTM Cross Country Coach, San Diego State University Freelance writer & author

  2. 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.

  3. 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.

  4. Training Theory Improvements in fitness (strength, endurance, speed, power, etc.) occur during the recovery period between workouts, not during the workout itself.

  5. Fitness Level Fatigue Time

  6. Research FindingsPeriodized 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

  7. 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

  8. 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.

  9. 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

  10. 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)

  11. Training Load Recovery Microcycles Mesocycle Time Overload Microcycles Mesocycle Training Load Time

  12. Microcycles Training Load High Medium Low Rest M T W Th F S S Microcycle with one peak Training Load High Medium Low Rest M T W Th F S S Microcycle with two peaks

  13. Training Load 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

  14. High Training Load Medium Low Rest M T W Th F S S Microcycle with three peaks

  15. 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

  16. Mesocycle Training Primary workout target stimulating loads Secondary workout target stimulating/maintenance loads Manipulation of volume/intensity

  17. Training Phases Base Phase Early Competitive Phase Mid-Competitive Phase Late-Competitive Phase

  18. Base Phase Focus is on volume Aerobic Capacity (Endurance) primary purpose Lactate Threshold secondary purpose Fartleks secondary purpose

  19. Early Competitive Phase Lactate Threshold primary purpose Aerobic Capacity (Endurance) secondary purpose Aerobic Power (VO2max) secondary purpose

  20. Mid-Competitive Phase Aerobic Power (VO2max) primary purpose Anaerobic Capacity (Glycolysis) secondary purpose

  21. Late-Competitive Phase Focus is on intensity Anaerobic Capacity (Glycolysis) primary purpose Racing primary purpose Anaerobic Power (Phosphagen System) secondary purpose

  22. Base Phase Mesocycle #1: Primary - Aerobic Capacity Secondary – Lactate Threshold Week 1: 35 miles Week 2: 35 miles Week 3: 23 miles Mon Tues Wed Thurs Fri Sat Sun

  23. Mesocycle #2: Primary - Aerobic Capacity Secondary – Lactate Threshold Week 4: 40 miles Week 5: 40 miles Week 6: 27 miles Mon Tues Wed Thurs Fri Sat Sun

  24. Early Competitive Phase Mesocycle #4: Primary – Lactate Threshold Secondary – Aerobic Capacity Week 10: 60 miles Week 11: 60 miles Week 12: 40 miles   Mon Tues Wed Thurs Fri Sat Sun

  25. Mid-Competitive Phase Mesocycle #10: Primary – VO2max Secondary – Anaerobic Capacity (Glycolysis) Week 28: 40 miles Week 29: 40 miles Week 30: 27 miles   Mon Tues Wed Thurs Fri Sat Sun

  26. Late-Competitive Phase (Mile) Mesocycle #6: Anaerobic Capacity (Glycolysis) Week 16: 34 miles Week 17: 24 miles Week 18: 20 miles   Mon Tues Wed Thurs Fri Sat Sun

  27. Late-Competitive Phase (Marathon) Mesocycle #6: Lactate Threshold/Marathon Pace/Taper Week 27: 56 miles Week 28: 40 miles Week 29: 28 miles (+ marathon) Mon Tues Wed Thurs Fri Sat Sun

  28. 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.

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