Periodization Principles

I previously posted an article titled, The Best Time To Go For A Run, where I mentioned the concept of periodization as a factor in long-distance running. Though I never expanded upon this concept at the time of writing, I've since felt it would be rather befitting to explain periodization in a 'nutshell,' for the sake of convenience. The reader would, therefore, make the most of the information provided by combining these two articles together. However, I wish to give credit where it is due, and in saying that, I reference these notes below without a known author.

The fact is, that training (in a general sense) will lead to certain adaptations within the human body.

General Adaptation Syndrom:

-Responses to training stimuli which describe an individual's ability to adapt to stress.

1. Shock

- 1 to 2 weeks; soreness, stiffness, temporary decrease in performance.

2. Resistance or Supercompensation

- the body adapts to stimuli with biochemical, mechanical, and physiological changes.

3. Maladaptation

-staleness, and overtraining; occurs with no variation in training stimuli or when total stress is too great

So what is Periodization?

- It is the process of dividing a long-term training program into smaller phases so that specific and overall objectives can be addressed.

- The ultimate goal is to peak at certain times of the year (competition) and prevent overtraining.

- One would require years of training for full development and physical potential, techniques and psychological development. See the 10,000-hour rule.

Training can be divided into three phases:

Macrocycle:

- Long-term period of training

- 3 months to a year

Mesocycle:

- Subdivision of Macrocycles

- 3 weeks to 3 months

Microcycle:

- Short term period

- 1-week blocks of training

*Summary of Periodization*

- A microcycle is simply a number of training sessions which form a unit. If you’re a runner it would be your typical training week.

- In contrast, a mesocycle is a block of training, consisting of some number of microcycles, for a particular goal.

- A macrocycle is a long stretch of training which is intended to accomplish an extremely important goal.

* Training Phases for Macrocycle*

1. Preparation phase:

- is divided into general and specific phases:

A) A general preparation

- “ off-season”

- develop a fitness base

- volume progresses from low to high

- intensity = low to moderate

- ~2-3 months

B) A specific preparation:

- “pre-season”

- volume is high

- intensity is moderate to high

- maintain a developed base

- 2-3 months

2. Competition Phase

Is divided into pre-competition and main competition phases:

A) Pre-competition phase

- “in season”

- volume starts to decrease while intensity increases

- training sport-specific skills and tactics

-maintain a developed base

-4-8 weeks

B) Main competitive phase

- “peak season”

- volume low and intensity high

- training very sport-specific

- skill and tactics emphasized while general conditioning volume is low

- 4 months

3. Transitional phase

- “post-season”

- low volume and intensity

- not focused on athlete-specific sport

- physical and psychological rest

- 1-6 weeks

*The Planning Process*

-start with the final goal and work backwards

-establish overall goals (long and short term)

-identify major and minor competitions

-determine the preparation, competitive and transitional periods for you

-determine meso and microcycles within the prep and competition periods

*Periodization Program For An Endurance Athlete*

1. Increase VO2 max

-expand your VO2 max. to the greatest possible extent. Your ability to exercise without fatigue increases dramatically.

2. Increase ANT

-to the highest possible level, increases your race pace without fatigue.

3 Increase muscle strength.

-gradually build muscle and connective-tissue strength

4 Increase power/speed

-power means faster, more explosive movement – simply boost V02 max and lactate threshold and increase your muscle amount and rate of force production through training.

5 Rest:

-restore yourself regularly and systematically