1 / 15

TRAINING VARIATION: PERIODISATION

CHAPTER 22 ESSENTIALS OF STRENGTH TRAINING AND CONDITIONING Second Edition – Baechle and Earle. TRAINING VARIATION: PERIODISATION. PERIODISATION. Responses to training stress – fig 22.1 General adaptation syndrome Alarm reaction phase Shock Counter shock Resistance phase Exhaustion phase.

lindsay
Download Presentation

TRAINING VARIATION: PERIODISATION

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript


  1. CHAPTER 22 ESSENTIALS OF STRENGTH TRAINING AND CONDITIONING Second Edition – Baechle and Earle TRAINING VARIATION: PERIODISATION

  2. PERIODISATION Responses to training stress – fig 22.1 • General adaptation syndrome • Alarm reaction phase • Shock • Counter shock • Resistance phase • Exhaustion phase

  3. PERIODISATION Periodisation cycles • Macrocycles • Training year • Mesocycles • Several weeks • Microcycles • 1 week

  4. PERIODISATION Periodisation periods – fig 22.2 and 22.3 • Preparatory period • Volume – most important • Intensity – next • Technique – least important • Transition phase – all cross over • Competition period – peaking • Technique – most important • Intensity – next • Volume – least important • Draw both versions.

  5. PERIODISATION Periodisation periods • Preparatory period • Hypertrophy/endurance phase: very low moderate intensity (50-75% of 1RM) and very high to moderate volume (3-6 sets of 10-20 repetitions). • Basic strength phase: high intensity (80-90% of 1RM) and moderate volume (3-5 sets of 4-8 repetitions). • Strength/power phase: high intensity (75-95% of 1RM, depending on the exercise) and low volume (3-5 sets of 2-5 repetitions).

  6. PERIODISATION Periodisation period • Competition period • For peaking: very high intensity (>93% of the 1RM) and very low volume (1-3 sets of 1-3 repetitions); for • maintence: moderate intensity (~80-85% of the 1RM) and moderate volume (~2-3 sets of ~6-8 repetitions). • Second transition period (active rest) • Lasts 1-4 weeks. • Unloading week no training. • Recreational activity that may not involve resistance training.

  7. PERIODISATION • See excel periodisation table

  8. Estimate of fitness and skill demands of AFL

  9. AFL professional and amateur

  10. Training session

  11. COMPARE TRAINING PROGRAMS • Soviet program • Day 1 • Session 1 – 3 exercises • Session 2 – 3 exercises • Day 2 • 1 session – 5 exercises • Day 3 • Active rest • Day 4 • Session 1 – 3 exercises • Session 2 – 3 exercises • Day 5 • 1 session – 4 exercises • Day 6 • Session 1 – 3 exercises • Session 2 – 3 exercises • Day 7 • Complete rest

  12. COMPARE TRAINING PROGRAMS • Bulgarian program • Day 1 • Session 1 – 1 exercise • Session 2 – 2 exercises • Session 3 – 1 exercise • Session 4 – 2 exercises • Session 5 – 1 exercise • Session 6 – 2 exercises • Day 2 • Same as day 1 • Day 3 • Session 1 – 1 exercise • Session 2 – 1 exercise • Day 4 • Same as day 1 • Day 5 • Same as day 1 • Day 6 • Same as day 3 • Day 7 • 1 session only – 1 exercise

  13. Methods to improve hypertrophy

  14. Methods to improve force

  15. Matveyev’s periodisation

More Related