1. Periodization in Strength and Conditioning Training
By: Lisa Martin CSCS
Director of Strength and Conditioning

2. Ideas behind Periodization
Although training will produce positive outcomes, the desirable results can not continue indefinitely.
General Adaptation Syndrome- body adapts easily
Less frequent physical and psychological adaptations
Plateaus, overtraining, risk of injury
In order to gain any particular aspect of strength or conditioning, you need to overload your system with increased external stimulus

3. General Adaptation Syndrome (GAS)
Alarm- body is introduced to new or increased stress
Soreness, temporary drop in performance
Resistance Phase- body adapts to stimulus and returns to regular functioning
“super compensation”- relies on neurological adaptations to continue training while muscle tissue undergoes biochemical, structural and mechanical adjustments
Exhaustion- overtraining
Fatigue, soreness; non-training stress may aid in leading to this stage

4. Definition of Periodization
Periodization is an organized approach to training that involves progressive cycling of various aspects of a training program during a specific period of time to bring about optimal gains in physical performance.

5. Look Again Periodization is an organized approach to training
that involves progressive cycling of
various aspects of a training program
during a specific period of time
to bring about optimal gains in physical performance.

6. Why do we program this way?
Periodization is most widely used in resistance program design to avoid over-training and to systematically alternate high loads of training with decreased loading phases to improve components of muscular fitness (strength, strength-speed, strength-endurance) aiming to peak at the most advantageous time for an athlete

7. Traditional Models
Traditional models of periodization describes a progression from high volume and low-intensity work towards decreasing volume and increasing intensity during the different cycles.
3 Traditional Models
Stepwise periodization- a reduction in volume and an increase in intensity in steps during the training cycle
Overreaching periodization- there is periodic short term (1-2 week) increase in volume or intensity followed by a return to normal training
Undulating periodization- training volume and intensity are increased and decreased on a regular basis, but not in the general pattern of always increasing intensity and decreasing volume as the training period progresses

8. “Various Aspects”
Many training variables can be manipulated in an attempt to optimize the exercise program:
# of sets per exercise
# of repetitions per set
Types, order and # of exercises per training session
Rest periods between sets and exercises
Resistance/Load
Type and tempo of muscle action (e.g., eccentric, concentric, isometric)
Frequency of training sessions

9. Volume vs. Intensity
Intensity- the weight lifted in relationship to a maximal strength level (e.g., one repetition maximum), or a multiple repetition maximum (e.g., 10 repetition maximum).
In a running or conditioning program, intensity is often used to describe a percentage of an age predicted maximum heart rate or Vo2 max.
Volume- refers to the TOTAL number of repetitions, sets and exercises performed in a strength training session
In a running session, volume refers to the total distance and/or time of a conditioning program
RELATIONSHIP:
the higher the intensity, the lower the volume of a particular exercise or workout.
the lower the intensity, the higher the volume

10. “Specific Period of Time”
Macrocyle- 1 to 4 years
Mesocycle- a couple weeks to months
Microcycle- 1 to 4 weeks (daily to weekly variations)

11. Time Intervals Specific to Collegiate Athletes
Macrocyle- 1 Year
Mesocycle
Off Season Phase (Preparatory)
Pre Season Phase (Transition I)
In Season Phase (Competition)
Post Season Phase (Transition II)

12. Time Intervals Specific to Collegiate Athletes, cont.
Fall Sports
Off Season: January-June
Pre Season: July-August
Competition: September-November
Post Season: December
Winter Sports
Off Season: May-August
Pre Season: September-October
Competition: November-March
Post Season: April
Spring Sports
Off Season: July-December
Pre Season: January-February
Competition: March-May
Post Season: June

13. Off Season Phase (Preparatory)
Longest Mesocycle
Emphasis: Conditioning base, correct muscle imbalances, aid in muscular endurance, develop neural adaptations to prepare athletes for increased intensity
3 Phases (Microcycles)
Hypertrophy
Basic Strength
Strength/Power

14. 3 Phases In Off Season Hypertrophy/Endurance (1-6 weeks)
Increase anaerobic capacity, increase lean muscle mass, develop muscular and metabolic endurance base
Recovery week of low intensity/low volume afterwards
50-75% of 1RM / 3-5 sets of reps
Basic Strength
Increase strength of muscles relative to sport, become more sport specific, heavier loads, less volume
78-90% of 1RM / 3-5 sets of 4-8 reps
Strength/Power
Explosive Training at high loads and low volume
75-95% of 1RM / 3-5 sets of 2-5 reps

15. Novice/Beginner Athletes
Can not tolerate drastic changes in volume or intensity
Linear Periodization Model: Start at lower intensities and higher volume protocols in order to condition and train neural muscular pathways
May stay in low intensity training periods for a longer time

16. Advanced/Elite Athletes
Typically train closer to their abilities train at high volume and high intensity, and have smaller adaptation windows
Summated Microcycle Periodization: Basic macrocyclic pattern of decreasing volume and increasing intensity is evident, but both parameters vary at meso- and microcycle levels more frequently
Increase volume and intensity each week for 3 weeks then unload for a week

17. Pre-Season Phase (Transition I)
Short duration- May only consist of 1-4 weeks of training in this phase
Emphasis: sport-specific training, technique work, high intensity training/ low volume, longer periods of rest, injury prevention work, train speed, agility and quickness

18. In Season Phase (Competition)
Lasts duration of season- can be 3-5 months
Emphasis: increased technique and injury prevention work, decreased volume, preserve strength if not get stronger, more explosive
Maintenance: 80-85% of 1RM / 2-3 sets of 6-8 reps
Peak: >93% of 1RM / 1-3 sets of 1-3 reps

19. Post Season Phase (Transition II)
“Regeneration Phase”- unstructured active rest cycle
Short duration- 1 to 4 weeks
Emphasis: non-sport specific activities, low intensity/low volume, rehab injuries, rest physically and mentally
Unloading week afterwards to prepare body for increased physical demands

20. Unloading Phases
Careful not to detrain (time of interrupted training resulting in a loss of psychological adaptations)
Emphasis: create less fatigue but maintain fitness levels
Overall volume should be decreased, primarily by cutting out the non-specific tasks and low intensity exercises
Can only happen 2 to 3 times per year and lasts anywhere between a couple days to 1 month
Shorter durations are appropriate when the preceding mesocycle involved a progressive reduction in volume/load
Longer durations needed when preceding phase involved high volume/load
Frequency should be maintained at relatively high levels, 80% of normal, especially for elite athletes
During final competition phases, athletes can reduce frequency to 30-50% in order to achieve large reductions in volume
Progressive declines in volume produce better results than sharp dramatic drops in volume

21. Conclusion
Periodization is an organized approach to training that involves progressive cycling of various aspects of a training program during a specific period of time to bring about optimal gains in physical performance.
QUESTIONS?