CH. 19: Periodization

During which of the following periods are activities performed in the greatest volume?

competition

For a basketball guard, which of the following BEST describes the relationship between resistance exercise volume and resistance exercise intensity at the beginning of the preparatory period?

high volume, low intensity

Responses to Training Stress

-*General Adaptation Syndrome (GAS)* -describes the manner in which the human body reacts to stress -3 phases: 1. alarm 2. resistance 3. exhaustion

*1. Preparatory Period*

-*goal: to establish a base level of conditioning to increase the athlete's tolerance for more intense training* -duration: usually the longest period, and occurs during the time of year when there are no competitions -only a limited number of sport-specific skill practices or game strategy sessions -3 phases: 1. hypertrophy/endurance phase 2. basic strength phase 3. strength/power phase

*In-Season*

-aka: *competition period* -contains all the contests scheduled for that year -most sports have long in-seasons and may necessitate multiple mesocycles arranged around the most important contests

*Postseason*

-aka: *second transition period* -provides active or relative rest for the athlete before the start of the next year's off-season or preparatory period

*4. Second Transition Period*

-aka: active rest, restoration -goal: focuses on unstructured, non-sport specific recreational activities performed at low intensities with low volumes- rest physically and mentally -duration: 1-4 weeks -may not involve resistance training -secondary goal: inserting a 1 week break between long phases ( 3 weeks) or periods (*unloading week*) to prepare the body for the increased demand o the next phase or period

1. alarm phase

-aka: skock -occurs when a new stress or a more intense stress than previously applied is experienced -can last several days to several weeks -athlete may experience soreness, stiffness, and a temporary drop in performance

2. resistance phase

-aka: supercompensation -the body adapts to the stimulus and returns to more normal functioning -athlete relies on neurological adaptations to continue training while the muscle tissue adapts by making various biochemical, structural, and mechanical adjustments that lead to increased performance

nonlinear periodization model

-aka: undulating periodization model -involves large daily (within the week or microcycle) fluctuations in the load and volume assignments for core exercises -modified load AND volume -periodization should be undulating with respect to regular fluctuations in the microcycle volume and load

2. mesocycle

-duration: lasts several weeks to several months -at least 2 mesocycles in a macrocycle -the number of mesocycles depends on the goals of the athlete and, if applicable, the number of sport competitions contained within the period

3. microcycles

-goal: focuses on daily and weekly training variations -duration: typically 1 week long, but could be up to 4 weeks depending on the program -2 or more microcycles in a mesocycle

3. strength/power phase

-goal: increase intensity and sport specificity -involves high intensity (75-95% of 1RM, depending on exercise) and low volume (3-5 sets of 2-5 reps)

2. basic strength phase

-goal: increase the strength of the muscles essential to the primary sport movements -the training program becomes more specific to the sport and involves heavier loads for fewer reps compared to the hypertrophy/endurance phase -involves high intensity (80-90% of 1RM) and moderate volume (3-5 sets of 4-8 reps)

*2. First Transition*

-goal: to denote the break between high-volume training and high-intensity training -one week of lower intensity, lower volume, or a combination of both before the beginning of the competition period

*3. Competition Period*

-goal: to peak strength and power through further increases in training intensity with additional decreases in volume- practice in skill technique and game strategy also increases dramatically as time spent in conditioning decreases proportionately -duration: 1-3 weeks, but for most organized sports, this period spans the entire competitive season and may last for many months -typically, this mesocycle will place the athlete in peak condition for only about 3 weeks- longer could result in overtraining -involves peaking and maintenance: -for peaking, athletes use very high intensity (93% or more of 1RM) and very low volume (1-3 sets of 1-3 reps) -for maintenance, athletes use moderate intensity (80-85% of 1RM and moderate volume (2-3 sets of about 6-8 reps)

1. hypertrophy/endurance phase

-goals: increase lean body mass or develop an endurance base (or both) for more intense training in later phases and periods -duration: 1-6 weeks -occurs in the early stages of preparatory period -involves very low to moderate intensity (50-75% of 1RM) and very high to moderate volume (3-6 sets of 10-20 reps)

*Preseason*

-occurs after the off season and leads up to the first contest -*commonly contains the late stages of the preparatory period and the first transition period*

Periodization Cycles

-partitioning an overall training program into specific time periods 1. macrocycle 2. mesocycle 3. microcycle

Applying Sport Seasons to the Periodization Periods

-periodization involves manipulating training intensity and volume while being respectful of the seasonal demands of a particular spot or athlete -*includes:* -*Off-Season* -*Preseason* -*In-Season* -*Postseason*

periodization

-preplanned systematic variations in training specificity, intensity, and volume organized in periods or cycles within an overall program -promotes long-term training and performance improvements

*Off-Season*

-the period between the postseason and 6 weeks (varies greatly) prior to the first contest of the next year's season -*includes most of the preparatory period* and can be divided into multiple shorter mesocycles if it is overly long (16-24 weeks)

Periodization Periods

-the planned implementation of the meso- and microcycles within an overall macrocycle is the basis for varying the program design variables -*intensity and volume are manipulated to the greatest extent* -goal: involves shifting training priorities *from non-sport-specific activities of high volume and low intensity to sport-specific activities of low volume and high intensity* over a period of many weeks to prevent overtraining and optimize performance -*4 distinct periods:* *1. preparatory* *2. first transition* *3. competition* *4. second transition*

linear periodization model

-traditional resistance training periodization model -gradual, progressive mesocycle increases in intensity overtime -may alter intensity OR volume at a time -periodization should be linear with respect to the long-term nature of fitness goals

1. macrocycle

-typically constitutes an entire training year, but may also be a period of many months and up to 4 years (ex. for Olympic athletes) -duration: largest division

3. exhaustion phase

-when a stress persists for an extended time -symptoms experienced during the alarm phase reappear (fatigue, soreness) -athlete loses the ability to adapt to the stressor -staleness, overtraining, and other maladaptations may occur when there is no training variety or when the training stress is too great -non-training related stress can contribute to the overall stress level and lead to the exhaustion phase

Which of the following phases are commonly used to vary workouts during the preparatory period? I. hypertrophy II. cardiovascular III. basic strength IV. supercompensation

I and III only

Which of the following BEST describes appropriate activity during the second transition period for a college soccer player?

low-intensity recreational exercise

During which stage of the General Adaptation Syndrome does the body physiologically adapt to heavier training loads?

resistance