Jonathan Mike, Esquire Spring, 2008
Periodization:
Essentials and
Innovations
Jonathan Mike MS, CSCS, NSCA-CPT
Doctorate Student
Exercise Physiology
University of New Mexico
Objectives
Understand Concepts of Periodization
Describe Phases and Cycles
Define Program Variables, and factors
Current Research
Challenges Appling Research
Periodization 1
Jonathan Mike, Esquire Spring, 2008
Periodization Model
A system of planned variation in program variables
(volume and Intensity)
Baker, D, Wilson, G. Periodization: The effect on strength of manipulating volume and intensity.
Journal Strength and Conditioning Research. 8 (4); 235-242. 1994
Kraemer WJ. A series of studies – The physiological basis of strength training in American Football:
Fact of philosophy. Journal Strength and Conditioning Research. 11: 131- 142. 1997
Stone MH, O'Bryant H, Garhammer J. A hypothetical model for strength training. J Sports Med Phys
Fitness. 1981 Dec;21(4):342-51
Stowers, T. The short terms effects of three different strength-power training models. NSCA Journal.
5(3):24-27. 1983
Established to prevent “overtraining” and optimize peak
performance through training cycles.
History of Periodization
Developed in the 1960’s by Eastern
European Bloc Countries (Russia)
Changing workouts over time to allow
better recovery and greater strength gains
Matveyev, LP. Periodization of Sports Training. Moscow: Fiscultura I Sport. 1966
Vorobyev, AN. A T extbook of Weightlifting. Trans. J. Bryant. Budapest: International Weightlifting
Federation, 1978.
Periodization 2
Jonathan Mike, Esquire Spring, 2008
Matveyev, LP. Periodization of Sports Training. Moscow: Fiscultura I Sport. 1966
Matveyev’s Model
Volume
(Quantity)
Intensity
(Quality)
Technique
(Training)
Preparatory Transition Competition Transition
Period
Periodization
Based on the “General Adaptation
Syndrome” (GAS) of Hans Selye.
Selye, H. Stress without Distress. New York: JB. Lippincott, 1974.
Periodization 3
Jonathan Mike, Esquire Spring, 2008
Stress Adaptation (GAS)
Phase One = Shock or Alarm Phase
First 2 to 3 Weeks of Training
Neural Adaptation
Phase Two = Super-Compensation Phase
Biochemical, Structural, Mechanical, Physiological Adaptations
Phase Three = Maladaptation Phase
Overreaching/Overtraining – Staleness/Exhaustion
Manipulation of the GAS Theory promotes a progressive
system of periodization that can be developed to prevent
overtraining and enhance performance.
Selye, H. Stress without Distress. New York: JB. Lippincott, 1974.
Periodization 4
Jonathan Mike, Esquire Spring, 2008
Periodization Cycles
Macrocycle
Combined phase of Microcycles and Mesocycles (marathon/triathlon)
10-12 months
Mesocycle
Block of Microcycles for a goal (strength, power, hypertrophy, etc)
4-12 weeks
Microcycle
Number of training session that form a recurrent unit (hard/easy,
combo, rest day, repeat)
1 week to 10 days
Training Intensity and Volume Pattern
Fleck, and Kraemer. Designing Resistance Training Programs, 3rd ed. Champaign, IL.
Human Kinetics. 2004
Periodization 5
Jonathan Mike, Esquire Spring, 2008
Periodization 6
Jonathan Mike, Esquire Spring, 2008
Classic Strength Power Periodization
Model
Training Hypertrophy Strength Power Peaking Active
Phase Recovery
Sets 3-5 3-5 3-5 1-3 Light
Physical
Activity
Reps 8-12 2-6 2-3 1-3
Intensity Low Moderate High Very
( 60% to 75% (75% to (85% to High
of 1RM) 85% 1RM) 95% 1RM)
Volume Very High High Moderate Very Low
Example Linear Progression
250
200
150 Pre-1RM
100 Post-1RM
50
0
Squat (lbs) Clean (lbs) Bench (lbs) Row (lbs) V. Jump (in)
Periodization
120
Intensity/Volume
100
80
Volume
60
% of 1RM
40
20
0
1 2 3 4 5 6 7 8 9 10 11 12
Weeks
Periodization 7
Jonathan Mike, Esquire Spring, 2008
Percentage and Rep Guidelines
% 1RM # of Reps
100 1
95 2
93 3
90 4
87 5
85 6
83 7
80 8
77 9
75 10
70 11
67 12
65 15
Essentials of Strength Training and Conditioning. 3rd ed. Human
Kinetics. 2008
Choice of Exercise
Compound, isolated, power, strength, equipment type
Rest Period Length
Order of Exercise
Hormone response , power output level
Sequence effect
Program Design Domain
Total Volume Intensity
Total work, reps and sets, and weight Resistance used, rep speed, power vs. high force
Periodization 8
Jonathan Mike, Esquire Spring, 2008
Non-linear Model (Undulating)
Origin Unknown
Advocated by Poliquin
Poliquin, C. Five Steps to increasing effectiveness of your strength program. NSCA
Journal. 10:34-39. 1988
More frequent variation in intensity and
volume
Non Linear Periodization
*Day to Day
Weekly
Bi-Weekly
Monthly
*Rep Zones 3-5, 8-10, 12-15 (MWF)
Hypertrophy and Functional Strength Days
Percentages change for given EXERCISE
Periodization 9
Jonathan Mike, Esquire Spring, 2008
Non-Linear Periodization
More Flexible
More frequent
recovery (no research)
More exposure to
different stimuli
What is the sport? And
how long a season?
Current Research
Classic model: greater increases in
strength and power than lower volume
Fleck, SJ. Periodized Strength Training. A Critical Review. Journal Strength
Cond. Research. 13: 82-89. 1999
Rhea MR, Alderman BL. A meta-analysis of periodized versus nonperiodized
strength and power training programs. Res Q Exerc Sport. 2004
Dec;75(4):413-22
Willoughby, DS. The effects of meso-cycle weight training programs involving
periodization and partially equated volume on upper and lower body
strength. Journal Strength Cond. Research. 7: 2-8. 1993
Periodization 10
Jonathan Mike, Esquire Spring, 2008
Current Research: Non-linear:
Extremely Limited- about 6 studies
Kraemer WJ. A series of studies – The physiological basis of strength training in American Football:
Fact of philosophy. Journal Strength and Conditioning Research. 11: 131- 142. 1997
Kraemer WJ, Ratamess N, Fry AC, Triplett-McBride T, Koziris LP, Bauer JA, Lynch JM, Fleck SJ.
Influence of resistance training volume and periodization on physiological and performance
adaptations in collegiate women tennis players. Am J Sports Med. 2000 Sep-Oct;28(5):626-33.
Marx JO, Ratamess NA, Nindl BC, Gotshalk LA, Volek JS, Dohi K, Bush JA, Gómez AL, Mazzetti SA,
Fleck SJ, Häkkinen K, Newton RU, Kraemer WJ. Low-volume circuit versus high-volume
periodized resistance training in women. Med Sci Sports Exerc. 2001 Apr;33(4):635-43.
Hoffman JR, Wendell M, Cooper J, Kang J. Comparison between linear and nonlinear in-season
training programs in freshman football players. J Strength Cond Res. 2003 Aug;17(3):561-5.
Rhea MR, Phillips WT, Burkett LN, Stone WJ, Ball SD, Alvar BA, Thomas AB. A comparison of linear
and daily undulating periodized programs with equated volume and intensity for local muscular
endurance. J Strength Cond Res. 2003 Feb;17(1):82-7.
Rhea MR, Ball SD, Phillips WT, Burkett LN. A comparison of linear and daily undulating periodized
programs with equated volume and intensity for strength. J Strength Cond Res. 2002
May;16(2):250-5.
Challenges Appling Research
Universities
Short term Studies
Non-athletic Populations
Not an exact Science
Most studies examining strength power, not muscular endurance,
except:
Volume and Intensity Contentious
Rhea MR, Phillips WT, Burkett LN, Stone WJ, Ball SD, Alvar BA, Thomas AB. A comparison
of linear and daily undulating periodized programs with equated volume and intensity for
local muscular endurance. J Strength Cond Res. 2003 Feb;17(1):82-7.
McGee, D. Leg and Hip Endurance adaptations to three weight training programs. Journal
Applied Sports Science Research. 6(2):92-95. 1992
Periodization 11
Jonathan Mike, Esquire Spring, 2008
Challenges
Ideal Volume and Intensity?
Sprinting?
Individualism
Plyometrics?
Seasonal Changes
Conclusion
Governed by theory
Coaching Theory often drives research and
often ahead of research
New Ideas, New Approaches
Periodization 12
Jonathan Mike, Esquire Spring, 2008
Thank you, any Questions
Periodization 13
