Performance Principles Session 2

1. Performance PrinciplesSession 2 Scientific research has confirmed that the following principles, when utilized synergistically, will stimulate one’s ability to achieve peak athletic performance. Objectives: • The student will learn how to identify, define and apply the performance principles of exercise. • The student will be learning how to apply the practice of Periodization to enhance his or her fitness level. SOLs: 11/12.1, 11/12.2, 11/12.3, 11/12.4, 11/12.5

2. Periodization Application • Strength and power will eventually plateau and even diminish if the same combination of sets and repetitions are followed. • The way we avoid this is by applying Periodization or Cycling to our training plans. • Cycling uses different combinations of volume and intensity, or phases, each translating into different responses by the body. Traditionally, we begin a cycle with a base phase then progress to a strength phase and finish with a peak phase.

3. Prioritization • Prioritization involves emphasizing the development, strength, power, or other specific fitness component of a particular muscle group or movement. • Programming exercise(s) that emphasize the desired muscle group or movement/motor skill closer to the beginning of the workout • Greater intensity can be expended on exercises in the beginning of workout when the body is not as fatigued • Performing additional exercise(s) for the target muscle group or movement/motor skill. • Implementing other advanced techniques to the exercise(s) that involve the specific muscle group or movement/motor skill

4. Periodization Periodization is the practice of varying training stimuli to enhance long-term fitness and performance gains. Traditional Periodization programs varied intensity and volumes between mesocycles. More modern Periodization programs implement variations between microcycles (daily undulating periodized programs) as well, and appear to be more effective (Rhea 2002). It is the practice of splitting a program into distinct time periods, with each period building on the former periods’ progress.

5. Periodization Cycles • The three parts of a periodized plan are the macrocycle (the entire year), the mesocycle (3 – 6 weeks with a macrocycle), and a microcycle (the actual training week within a mesocycle). • Macrocycle ( The entire year) • Mesocycle (3 – 6 weeks with a macrocycle) • Microcycle (week within a mesocycle)

6. Periodization Phases • Transitional Phase: Beginning of a Mesocycle. Emphasis on training technique. New exercises are introduced and practiced. Low Intensity and Low Volume. Example: 1 to 2 set per exercise for about 10 to 12 repetitions. • Endurance Phase: Muscular & cardiovascular endurance is the focus. Introduction of new movement pattern and exercises. Lower intensity and Higher Volume. Example: 1 to 3 sets per exercise for about 15 to 20 repetitions.

7. Periodization Phases • Hypertrophy Phase: Muscle Growth. High Intensity and High Volume. Example: 5 to 8 sets per exercise for 8 to 12 repetitions • Strength Phase: Greater rest period and slower training tempos to maximizes motor unit recruitment. High Intensity and Low Volume. Example: 5 -8 sets per exercise with 3-5 repetitions per exercise. • Power Phase: The speed and rate of force production is important. Faster Tempo. Moderate Intensity / Low Intensity loads and Low Volume. Example: 3-5 sets per exercise with 5 to 10 repetitions of each exercise.