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Conjugate Periodization in Multisport Training

Dr. Jeffrey I. Messer presents on conjugate periodization for multisport training, emphasizing specific training principles and program philosophies. The presentation covers training phases, aerobic power development, neuromuscular development, and final quality. Dr. Messer's extensive background in exercise physiology and coaching influences inform his approach to optimizing performance and preventing overtraining through systematic periodization cycles.

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Conjugate Periodization in Multisport Training

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  1. CHSCA Multisport Clinic: Presentation I • Xavier College Preparatory & Desert Vista High School: Three Trips, Two Programs, One Set of Training Principles

  2. CHSCA Multisport Clinic: Presentation I • Xavier Xavier College Preparatory & Desert Preparatory & Desert Vista High School: Vista High School: Three NXN Trips Three NXN Trips, Two Programs, One Set of Programs, One Set of Training Principles Training Principles College Dr. Jeffrey I. Messer , Two Chair, Exercise Science Department, & Faculty, Exercise Physiology, Mesa Community College, Mesa, AZ. Volunteer Assistant Coach, Boy’s Cross-Country, Desert Vista High School, Phoenix, AZ. jeff.messer@mesacc.edu (480) 461 – 7378

  3. Presentation Overview • Part I: Speaker Background • Part II: (Conjugate) Periodization • Part III: Program Philosophy • Part IV: Training Art & Science

  4. Presentation Overview • Part V: Training Phases • Part VI: General Aerobic Power Development (PI) • Part VII: Specific Aerobic Power Development (PII) • Part VIII: Specific Neuromuscular Development (PIII)

  5. Presentation Overview • Part IX: Final Quality (PIV) • Part X: Summary & Applications • Part XI: Acknowledgments • Part XII: Questions & Discussion • Part XIII: Appendices

  6. Part I Speaker Background

  7. Speaker Background • Education – Ph.D. in exercise physiology w/ concentration in exercise biochemistry (Arizona State University, 2004) – M.S. Exercise Science (Arizona State University, 1995) – M.B.A. (Duke University, 1992) – B.A. Economics (Wesleyan University, 1984) • Experience – Darien High School (2 Years), Desert Vista High School (2.5 Years), Queen Creek High School (1.5 Years), Xavier College Preparatory (6.5 Years), & Desert Vista High School (2013 / 2014 / 2015 / 2016)

  8. Speaker Background • Coaching Influences – Chris Hanson / Ellie Hardt / Dave Van Sickle – Dan Beeks, Michael Bucci, Renato Canova, Dana Castoro, Robert Chapman, Steve Chavez, Liam Clemons, Bob Davis, Erin Dawson, Marty Dugard, Jason Dunn, John Hayes, Brad Hudson, Jay Johnson, Tana Jones, Arthur Lydiard, Steve Magness, Joe Newton, Dan Noble, Jim O’ Brien, Tim O’Rourke, Rene Paragas, Haley Paul, Louie Quintana, Ken Reeves Alberto Salazar, Jerry Schumacher, Brian Shapiro, Scott Simmons, Mando Siquieros, Renee Smith-Williams, Doug Soles, Danna Swenson, Bill Vice, Joe Vigil, Mark Wetmore, & Chuck Woolridge

  9. Speaker Background • Tara Erdmann, 2:14 / 4:54 Desert Vista High School: 2016, 2014, & 2013Arizona State High School Girls’ Cross- Country Team Champions • • Kari Hardt, 2:11 / 10:26 • Baylee Jones 2:16 / 4:55 / 10:36 Xavier College Preparatory: 2012, 2011, 2010, 2009, 2008, and 2007 Arizona State High School Girls’ Cross-Country Team Champions • • Danielle Jones, 2:09 / 4:39 / 10:09 • Haley Paul, 2:13 / 4:51 Two (2) Foot Locker National (FLN) Championship qualifiers •

  10. Speaker Background Sarah Penney, 2:11 / 10:39 • Desert Vista High School: 2002 Arizona State High School Boys’ Cross-Country Team Champions • Mason Swenson, 2:16 / 4:59 / 10:56 • Jessica Tonn, 2:13 / 4:50 / 10:21 • 2012 Mt. SAC Relays 4 x 1,600- m Event – 3 teams / 12 student- athletes averaged 5:13 per split • Sherod Hardt, 4:10 / 8:59 • Garrett Kelly, 4:17 / 9:18 • Three (3) time NXN team participant across two schools (XCP, DVHS) and one (1) time NXN individual qualifier • 4 x 1,600-m Relay (20:14 / 20:52 / 21:37) & 4 x 800-meter Relay (8:57) •

  11. Part II Conjugate Periodization

  12. Periodization http://www.youtube.com/watch?v=8q33TiifOMI

  13. Periodization - Definition A logical phasic method of manipulating training variables in order to increase the potential for achieving specific performance goals (Stone, 1996)

  14. Periodization - Objectives • Reduction of overtraining potential • Peaking at the appropriate time • Providing a maintenance program with a specific season (Stone, 1999)

  15. Periodization - Specificity • Systematic, phasic transitions in training focus / foci – non-sport-specific activities of high volume and low intensity – sport-specific activities of low volume and high intensity • Occurs across several weeks and / or months • Fundamental goals of injury prevention & performance optimization

  16. Periodization - Overview Discussion / Presentation • Responses to training stress • Periodization cycles • Periodization periods • Applying sport seasons to the periodization periods • Undulating (nonlinear) versus linear periodization models • Example of a macrocycle

  17. Responses to Training Stress – General Adaptation Syndrome (GAS) • Hans Selye – Canadian biologist and endocrinologist • Three stage response to stress – Alarm or Shock – Resistance or Supercompensation – Exhaustion

  18. General Adaptation Syndrome (GAS)

  19. Periodization – General Model(s)

  20. Periodization – General Model(s)

  21. GAS – A Brief Summary http://coachjayjohnson.com/are-easy-days-a-waste-of- time/

  22. Periodization – Specific Model(s) • (Traditional) Linear Periodization • Reverse Linear Periodization • Daily Undulating Periodization • Weekly Undulating Periodization • Conjugate Periodization

  23. Periodization – Linear • The traditional model is commonly referred to as linear due to the gradually progressive microcycle increases in intensity over time – Divides a resistance training program into distinct cycles and / or periods – Example: macrocyles (9 – 12 months), mesocycles (3 – 4 months), and microcycles (1 – 4 weeks) – Gradual, systematic increases in intensity integrated with decreases in volume within & between cycles

  24. Periodization – Reverse Linear • This model is referred to as reverse linear due to the gradually progressive microcycle decreases in intensity over time – Divides a resistance training program into distinct cycles and / or periods – Example: macrocyles (9 – 12 months), mesocycles (3 – 4 months), and microcycles (1 – 4 weeks) – Gradual, systematic decreases in intensity integrated with increases in volume within & between cycles

  25. Periodization – Daily Undulating • The (daily) undulating or (daily) nonlinear model involves large daily (i.e. within a week or microcycle) fluctuations in the load and volume assignments for core exercises – Divides a resistance training program into distinct cycles and / or periods – Example: macrocyles (9 – 12 months), mesocycles (3 – 4 months), and microcycles (1 – 4 weeks) – More frequent variation in training variables

  26. Periodization – Weekly Undulating • The (weekly) undulating or (weekly) nonlinear model involves large weekly (i.e. across weeks or through a microcycle) fluctuations in the load and volume assignments for core exercises – Divides a resistance training program into distinct cycles and / or periods – Example: macrocyles (9 – 12 months), mesocycles (3 – 4 months), and microcycles (1 – 4 weeks) – More frequent variation in training variables

  27. Periodization - Conjugate • Simultaneous, Ongoing Emphasis on Multiple Muscular Fitness Components • Hierarchical Program Structure • Evidenciary Basis ?

  28. Periodization - Conjugate • “Maximum Effort” Training • “Dynamic Effort” Training • “Repetitive Effort” Training

  29. Periodization - Conjugate

  30. Maximum Effort Training / Cycle

  31. Dynamic Effort Training / Cycle

  32. Repetitive Effort Training / Cycle

  33. 4-Week Integrated Intensity Progression

  34. Guiding Principles / Concepts • Keep all workouts between four to six total exercises • Do only one max effort workout per week for the upper body and one for the lower body primary strength exercises (i.e., squat, deadlift, bench press, pull-ups, rows) • Do one dynamic effort workout per week for the upper body and one for the lower body primary strength exercises (i.e., squat, power clean, bench press, pull-ups, rows)

  35. Guiding Principles / Concepts • Use the repetitive effort method for supplemental and auxiliary exercises every workout (i.e., sled pulls, shoulder and rotator cuff work, triceps, bicep, forearms, and abs) • Take an active rest week after every three max effort cycles (12 weeks) to allow for complete restoration (i.e. cross train and participate in another sport)

  36. Guiding Principles / Concepts • Stop repetitive effort sets one to two reps short of complete muscle failure. This assures the athlete will always use good lifting technique and not “overtax” the muscles

  37. Summary – Conjugate Periodization • Conjugate periodization / training is predicated upon the purported efficacy of multiple, simultaneous resistance training foci designed to integratively, synergistically enhance multiple muscular fitness components (including strength and power) • Evidenciary basis is exceptionally modest

  38. Periodization – Additional Data Prescribing Intensity – Is There An Optimal Intensity ?

  39. Periodization – Additional Data • Is there an Optimal Intensity? – Rhea et al. (2002) • Rhea, M.R., Ball, S.D., Phillips, W.T., & Burkett, L.N. (2002). A Comparison of Linear and Daily Undulating Periodized Programs with Equated Volume and Intensity for Strength. Journal of Strength and Conditioning Research, 16(2), 250-255.

  40. Periodization – Additional Data • Linear Periodization (LP) Group • Daily Undulating Periodization (DUP) Group • Weeks 1 – 4 – 3 Sets of 8-RM • Weeks 5 – 8 – 3 Sets of 6-RM • Weeks 9 – 12 – 3 Sets of 4-RM • Day 1 – 3 Sets of 8-RM • Day 2 – 3 Sets of 6-RM • Day 3 – 3 Sets of 4-RM

  41. Rhea et al. (2002): 1-RM Bench Press (kg) Yellow Yellow - - LP LP Green Green - - DUP DUP 140 140 120 120 94.55 94.55 88.41 88.41 100 100 83.41 83.41 83.41 80 80 73.41 66.59 60 60 40 40 20 20 0 0 T-1 T-1 T-2 T-2 T-3 T-3

  42. Rhea et al. (2002): 1-RM Bench Press (%D D) 30.0% Yellow - LP Green - DUP 25.3% 25.0% 20.0% 15.0% 13.6% 13.4% 10.2% 10.0% 6.9% 6.0% 5.0% 0.0% T-1 to T-2 T-1 to T-2 T-2 to T-3 T-2 to T-3 T-1 to T-3 T-1 to T-3

  43. Rhea et al. (2002): 1-RM Leg Press (kg) 400 Yellow Yellow - - LP LP Green Green - - DUP DUP 331.36 350.23 350 296.36 298.18 300 266.82 250 230.23 200 150 100 50 0 T-1 T-2 T-3

  44. Rhea et al. (2002): 1-RM Leg Press (%D D) 60.0% Yellow - LP Green - DUP 52.1% 50.0% 40.0% 29.5% 30.0% 24.2% 20.0% 17.5% 11.8% 11.1% 10.0% 0.0% T-1 to T-2 T-2 to T-3 T-1 to T-3

  45. Rhea et al. (2002) – Summary Interpretation Upper-body & lower-body strengths gains were approximately twofold (2-fold) greater subsequent to a 12-week daily undulating periodization (DUP) resistance training program relative to a linear periodization (LP) resistance training program

  46. Periodization Research: Synthesis and Interpretation • Rhea et al. (2002), Rhea et al. (2003), Buford et al. (2007), Peterson et al. (2008), & Prestes et al. (2009) – Is there a Unifying Interpretation from the Multiple Data Sets? – Does Frequency of Variation in Training Stimulus / Stimuli Matter? – Is The Traditional Linear Approach to Periodization as Efficacious as Proposed Variations to the Traditional Model?

  47. Part III Program Philosophy

  48. Program Philosophy • Emphasize Plan, Structure, & Discipline • Cumulative, Consistent Aerobic Development • Conjugate Periodization

  49. Program Philosophy • Consistent Patterns of Weekly, Phasic, Seasonal, and Annual Training • Individualization & Development • Shared Responsibility

  50. Part IV Training Art & Science

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