CSCS Chapter 21: Periodization

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Chapter Goals:

• Know the concepts underpinning training periodization.
• Understand the value, role, and application of periodization in programs.
• Discuss the four periods of the traditional periodization model.
• Discuss the two phases of the prep period of the traditional periodization model.
• Know the four sports seasons and the four traditional periodization model periods.
• Utilize the variables of program design to make a strength training program.

Central Concepts Related to Periodization

General Adaptation Syndrome (GAS)

Alarm = Athletes may have soreness, stiffness, and temporary drops in their performance.

Resistance = Body adapts to stimuli by making biochemical, structural, and mechanical adjustments.

Exhaustion = Fatigue, soreness reappearance, and the body loses its ability to adapt to stressors.

Stimulus Fatigue Recovery Adaptation Theory

This states training may give a general response influenced by the overall magnitude of training stressors.

The more workload that is encountered, the more fatigue happens to the body and the longer the delay of recovery and adaptation.

Full recovery is not always needed for a new bout of exercise to be started.

Fitness Fatigue Paradigm

With every session, the fatigue and fitness aftereffects occur and create states of preparedness.

When loads of training are the greatest, fitness is elevated.

Fatigue goes away quicker than fitness; thus, you can elevate preparedness.

Periodization Hierarchy

Periodization Cycles

The multiyear plan is 2 – 4 years.

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The annual training plan is 1 year and can have one or multiple macrocycles. It has various training periods like prep, competitive, and transition periods.

Macrocycle is several months to a year. It has preparatory, competitive, and transition periods.

Mesocycles are 2 – 6 weeks. They are medium-sized cycles referred to as training blocks. Most commonly 4 weeks.

Microcycles are between days and 2 weeks. Most commonly, one week.

Training day is one day and can have multiple sessions.

The training session can be several hours. It is considered another session if there are more than 30 minutes of rest.

Periodization Periods

Preparatory Period

The first period is typically the longest and happens when there is no competition and only some sport specific practices or game strategy sessions.

Provides a base conditioning level for increasing the athlete’s tolerance for more intense training.

Hypertrophy/Endurance Phase

Low to moderate intensities (50 – 75% 1RM)

High to moderate volume (3 – 6 sets of 8 -20 reps)

Basic Strength Phase

High intensity (80 -95% 1RM)

Moderate Volumes (2 – 6 sets of 2 – 6 reps)

First Transition Period

In between prep and competition periods. The main goal is to shift training toward strength elevation and power development.

Strength/Power Phase

Low to high loads (30 – 95% 1RM)

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Low volume (2 – 5 sets of 2 – 5 reps)

Competition Period

For peak, use very high to low intensity (50 – >93% 1RM)

For peak, use very low volume (1 – 3 sets of 1 – 3 reps)

For maintenance, training intensity should be 85 – 93% 1RM)

For maintenance, the volume should be 2 – 5 sets of 3 – 6 reps.

Second Transition Period (Active Rest)

Between competitive season and the next macrocycle prep period.

This period has a recreational activity that can involve resistance training.

This period allows the athlete to rehabilitate injuries and physically and mentally refresh prior to a new annual training plan. The period shouldn’t be longer than four weeks.

Applying Sport Seasons to the Periodization Periods

Off Season

Considered prep period. Usually, it is from the postseason’s end to the preseason’s start. About 6 weeks before the first major competition.

Preseason

The first contest begins with the late prep stages and the first transition period, focusing on the strength/power of resistance training.

In Season

Has all the competitions for the year.

Post Season

Follows the final competition.

Important to actively rest before the off season the following year.

Undulating vs. Linear Periodization Models

Linear: The traditional resistance training periodization model with a gradual progression mesocycle and increases in intensity over time.

Undulating/Nonlinear: This periodization model alternative has many load and volume fluctuations for core exercises.

Example of an Annual Training Plan (Basketball)

Preseason

The intensity of sport specific training increases.

3 times a week of resistance training with a focus on power and strength.

Anaerobic training and plyometrics are the highest priorities.

In Season

The main goal is to keep and improve strength, power, flexibility, and anaerobic conditioning. 

The limit for Resistance training of 30 minutes for 1 – 3 times a week with alternating plyometric training.

Most of the time is on skill and strategy.

Post Season

There aren’t formal or structured workouts.

Low intensity and volume for recreational activity.

Off Season

Testing for the beginning and end of off season.

Higher priority is on resistance training.

Flexibility and aerobic endurance training.

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