Periodization

& Practice

Planning Caryl Smith Gilbert

University of Southern

California

Famous Words I Live by:

“Any FOOL can coach

another FOOL for a year or

two.”

….Tony Wells - 2

Periodization: LONG TERM PLANNING

The rational,

organized structure

of training over an

extended period of

time.

A Systematic Training

Plan designed primarily

to:

1. Allow the organism to reach

the highest level of genetic

potential.

2. Ensure that “peak”

performance is achieved at the

time of major competitions.

1. Offset the probability of injury.

Smallest training unit

to largest training

unit.

From a single training session to a

1-4 year training plan.

A Cyclical Program:

Microcyle:

•7-14 training units.

• Intensity and duration

may vary.

• Requires double

sessions on selected

days if you plan 14 units.

Training Microcycle w/Speed

Characteristics for

100M - 400M Sprinters: • Monday – Power & Speed development, Strength endurance, Acceleration – starts (load 80-90%).

• Tuesday – Technical Development, Flexibility & Mobility (load 60-70%), technique runs.

• Wednesday – Speed and/or Specific/Special Endurance, Speed Strength, (load 90-100%).

• Thursday – Restoration of the organism (rest, massage, sauna).

• Friday – Power & Speed development and specific endurance, speed strength development, development of sprinting technique.

• Saturday – Speed development, explosive strength, starting practice (load 80-90%).

• Sunday – Restoration of the organism.

Mesocycle:

• 6 to 8 microcycles = 6

to 8 weeks.

• The amount of time

required for cumulative

adaptations by the

physiological systems

to occur.

Macrocycle: • A season plan.

• An accumulation of various

mesocycles which form

phases that lead to a

macrocycle.

• May be semi-annual or

annual

• A more extended example

would be 2 – 4 years =

How does periodization

work? 1. Stress is applied to the athlete being trained by

“loading” the body for a planned time period within

each microcycle.

2. During this time the body is training hard and a

breakdown of the component being trained is

occurring.

3. After a planned recovery period the breakdown

ceases and the body begins to recover, naturally

adapting to the stressor that was administered.

4. When appropriate stress is applied the body will

“overcompensate” during recovery.

5. During overcompensation marginal improvements

are made.

How does periodization

work? • Training should follow a

wavelike pattern (see chart) in

order for peak performances to

occur during desired

competitions.

• Timing high stress workouts to

occur 48 to72 hours BEFORE

competition is the most effective

way to allow for adaptation and

sufficient recovery during the overcompensation period.

Overcompensation

(Supercompensation)

12

The physiological response by

the body to physical training. It

signifies an overreaction by the

body to training stress and

causes an improvement in

performance by allowing the

body to cope with a greater

training stimulus.

a b c d

A

Overcompensation

Recovery

Loading Ceases

Breakdown

Loading

Starts

Periodization Phases of the

Mesocycle:

Preparation Phase

Specific – Training for competition -

transition to competition – improvement of

technique – unite all training components

(speed, strength, flexibility, coordination,

endurance) to prevent injury.

General – Training to train – progressive -

low intensity to high intensity – endurance

and strength.

Periodization Phases of the

Mesocycle: Competition Phase

Pre – Competition • Early competitions to test technique

and physical fitness.

• Prepare for main competition phase.

• If progressing successfully, athlete

should equal previous personal best

or be within 2.5% of PB within the

first five races.

Main - Competition

• Develop and maintain competitive

performance- competition specific

training

• Training volume goes down while

intensity goes up – athlete should

improve PB 6-8 weeks into this phase

Competition Phase

Periodization Phases of the Mesocycle:

Unloading: Regeneration

of central nervous system

combined with imagery &

mental training prior to

major competitions of the

year.

Competition Phase

Periodization Phases of the

Mesocycle:

Transition Phase

• A period of 3 to 6 weeks

of active rest prior to the

start of the season.

• General training.

Periodization Phases of the

Mesocycle:

Double Periodization :

The most effective method of periodization

occurs when the athlete “peaks” twice during one

season (i.e. indoor and outdoor).

•A double “peak” yields 1.98% improvement

during the second peak while a single peak yields

only .98% overall.

Sample Periodization Program

(12 weeks):

6 Microcycles/2 Mesocycles/1 Macrocycle

Food for Thought:

• Organize training cycles so that peak

cycle begins at most important meet and

count backwards to start training date.

Training must be holistic by bringing all

event components to the starting line at

once.

• It takes 6 to 8 weeks to develop any

component and 6 to 8 weeks to hold the

component. Example: For a June 1 peak

competition date count 12 weeks back

from June 1 to determine training plan.

Other influential components of

any program include:

21

• Choice of exercises

• Order of exercises

• Resistance or load

• Number of sets*& repetitions per

exercise

• Type of contraction – eccentric or

concentric

• Speed of movement

• Rest periods between sets

• Rest periods between training sessions

• Nutritional status.

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45

T L L/T L L?Max

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3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46

30% 30% 40% 50% 50% 60% 60% 70% 70% 70% 60% 50% 40% 30% 30% X X 30% 40% 50% 60% 70% 60% 50% 40% X 30% X 30% X 30% 30% X X X

A A A A A A A A A ABC ABC ABC ABC ABC ABC ABC ABC AD AD AD AD AD E E X X AD AD AD AD AD AD AD E X E X E X E E X X X

ALT 1

Test Tech

ACC

Tec

h

Heavy Drive phase

Speed Endurance Speed

Race Modeling

Imagery

Lite NCAA

Qual

Str End

Strength

Outdoor

Modeling

Alternating 1 = 2 days fast Alt 2

General Prep &

Testing

R = Recovery Week; T = Testing; Red = max load t/b reached; Orange = Indoor peak

competitions; Yellow = Outdoor peak competitions; Blue = Strength Testing

Tech Strength

ACC

Strength

ACC

Speed

NO

WEIGHTS

Competition I

Specific

Nov 3 -

Nov 23Dec 22 -Jan 18Oct 6 - Nov 2

2 4

Nov 24 - Dec

21

10

May 10 -June 20 Apr 12- May 9

1 63

Sept 15 -

Oct 5Jan 19 - March 21

Mar 22 - Apr

11

Main Competition

Competition

Preparation I

Main Competition

8 9

Pre-Competition I

Special Endurance

Strength

ACC

Speed

Special

Prep

Prep II

Pre-

Competition

II

Special End

Strength ACC

Speed End

75

Phase/1day Heavy drive phase

Flexibility &

Technique

June 21 - July 25

Comp III

Recovery

&Transition

Competition II

Sample: 45 Week Macrocycle w/Double

“Peak”