Athlete Profiling: Choosing a
Periodization System to Maximize y Individual Performance
Nick Winkelman MSc CSCS,*D Director of Training Systems AZ-NSCA State Director Athletes’ Performance
S i l Th k Special Thanks • NSCA • Athletes’ Performance Staff & Family • Performance Partners
Objectives: Periodization Objectives: Periodization • Define Define and present the basis for using and present the basis for using periodization • Discuss considerations for using periodization Discuss considerations for using periodization • Discuss periodization profiles for Novice, I Intermediate and Advanced athletes di d Ad d hl • Provide examples based on the Athletes’ Performance Training System
The Basis of Periodization ‘Creating a Long‐Term Plan’
History of Periodization K t (Ol i S t 1917) • Kotov (Olympic Sport, 1917) – General, Preparatory and Specific Stages
• Matveyev, 1964 – Former USSR (Eastern Block) – Founder of ‘Traditional Theory’ d f‘ d l h ’ – Defined as the ‘subdivision of the seasonal program into smaller periods and training cycles’ program into smaller periods and training cycles Preparatory Period General (GPP)
Special (SPP)
((Issurin,, 2010,, Verkhoshanskyy and Siff,, 2009,, Bompa p and Haff,, 2009))
Competition Pre
Main
Transition Transition
Defining Periodization • Kraemer and Häkinnen, 2002 K d Häki 2002 – Defined as ‘programmed variation in the training stimuli with the use of planned rest periods to augment recovery with the use of planned rest periods to augment recovery and restoration of an athlete’s potential’
• Mike H. Stone, 2004 – Defined as a ‘logical phasic method of varying training volume, intensity factors, and exercises in order to optimize training progress’ optimize training progress’
• Verkhoshansky and Siff, 2009 – Defined Defined as the as the ‘long long‐term cyclic structuring of training and term cyclic structuring of training and practice to maximize performance to coincide with important competitions’
Periodization Cycle Hierarchy Periodization Cycles
Description
Quadrennial Cycle Quadrennial Cycle
Multi‐year plan: ≥ 4 years Multi year plan: ≥≥ 4 years 4 years
Macrocycle
Description of complete training period: ≤≤ 1 year period: ≤ 1 year 1 year
Mesocycle (Phase)
Description of singular training cycle or block: 3 3‐4 weeks
Microcycle
Describes the structural unit of a mesocycle: 1 week 1 week
Workouts
Describes the structural unit of a Describes the structural unit of a microcycle: hours/minutes hours/minutes
Periodization Loading Parameters Loading Parameters
Description
Volume
Describes the total number of lifts completed in a training session (Ex.4lifts x 4sets x 6reps = 96lifts)
Intensity Intensity
Describes the quality of each lift and is measured as power (W), repetition maximum (RM) or percent of 1RM (%1RM)
Volume Load
Describes the total training stimulus and is the recommended variable for tracking is the recommended variable for tracking loading status (Ex. 4sets x 6reps x 100kg = 2400kg)
RPE (Cybernetics)
Describes the subjective impact the Describes the subjective impact the intensity of each lift/session has on an individual (Each lift/session is rated 1‐5 or ↓RPE‐↑RPE)
Why Periodization? D ik f t i i • Decrease risk of overtraining – Manage fatigue
• Optimize performance over a specific time f f period – 1‐3 Peak Events (ex. T&F Indoor/Outdoor) 1 3 P k E t ( T&F I d /O td ) – Sporting Season (ex. Soccer)
• C Cyclical structure maximizes general and li l t t i i l d specific preparation • Accounts for individualization, training A t f i di id li ti t i i status/age and available time periods
Periodization Considerations k f h d h h • Peak Performance is achieved when the correct Periodization Profile is executed • Driving factors should include… Di i f t h ld i l d – – – – – – –
Training Goals/Needs Training Time Period Training Time Period Delayed Transformation Transfer of Training Transfer of Training Progressions Training Residuals Training Status/Level
Delayed Transformation • Fatigue accumulates and gains diminish over the course of a training phase. For desired adaptation to be realized a period of unload/peaking (detraining) should be completed • Time to peak adaptation is directly related to period of overload – Ex. 4‐weeks of overload will require 4‐weeks of unload for specific adaptation to peak (Issurin 2010 (Issurin, 2010, Verkhoshansky and Siff Siff, 2009 2009, Zatsiorsky and Kraemer Kraemer, 2006)
Transfer of Training S ti l td l t f t biliti ill • Sequential or concurrent development of motor abilities will have a compounding outcome that exhibits positive, negative or no change on performance • Optimal transfer is the result of complimentary strength and movement qualities being developed in the correct sequence • Key Consideration… y
Overload
Specificity
(Zatsiorsky and Kraemer Kraemer, 2006)
Progression Hierarchy M bili i should h ld be b developed d l d in i a Motor abilities logical sequence that is general → specific, simple → complex and slow → fast Acceleration
Specific Movement
Hang Clean
Specialized Movement
Front Squat
General Movement
Starting Str
Explosive Str
Maximal Str
Training Residuals (Detraining) • Length of time a specific adaptation is sustained during a period of detraining where the training stimulus is removed • Major Limiting Factors… – Duration of developmental period (GPP/SPP) • “Early to ripe, early to rotten”
– Training Age/Status – Specific Motor Abilities – Maintenance Work Completed (Issurin 2010 (Issurin, 2010, Verkhoshansky and Siff Siff, 2009 2009, Zatsiorsky and Kraemer Kraemer, 2006)
Training Residuals (Detraining) Ad i Q li Adaptive Quality
D i i Detraining
D i i Description
30 ± 5 days
↑ Mitochondrial Density ↑ Capillary Density ↑ Aerobic Enzymes ↑ Aerobic Enzymes ↑ Glycogen Storage
Anaerobic System
18 ± 5 days
↑ Anaerobic Enzymes ↑ H+ Buffering ↑ Glycogen Storage
Maximal Strength
30 ± 5 days
↑ Neural Mechanisms ↑ Myofibrillar Density FT
15 ± 5 days
↑ Myofibrillar Density ST ↑ Myofibrillar Density ST ↑ Aerobic/Anaerobic Enzymes ↑ Lac c Acid Tolerance
5 ± 3 days
↑ Motor Control ↑ Neuromuscular Func on ↑ Phosphocrea ne Storage
Aerobic System y
Strength Endurance Maximal Speed
Training Residuals affect the periodization profile used and should be based on the identified limiting factors in addition to the structure of the competition phase
Periodization Profiles Periodization Profiles ‘Novice, Intermediate, Advanced’
Periodization Profiles Novice “Traditional Model” • Novice: “Traditional Model” – Matveyev, 1964 – Bompa, © 1983 – Bompa and Haff, © 2009
• Intermediate: “Non‐Traditional Model” – Poliquin, 1988 Poliquin 1988 – Baker et al., 1994 – Stone et al., 2007
• Advanced: “Conjugate Sequence Model” – Verkhoshansky and Siff, © 1993 and © 2009 – Bondarchuk, 2007 Bondarchuk 2007 – Issurin, 2008 (Stone et al al., 2007 2007, Plisk and Stone Stone, 2003)
Novice: “Traditional Model” l ll d • Classically: Linear Periodization – “Wave like changes in volume and intensity”
• B Based on competition schedules versus adaptation‐ d ii h d l d i recovery models – One, Two and Three Peak Models One Two and Three Peak Models
• Concurrent development of technical, cardio‐ respiratory and strength qualities respiratory and strength qualities – – – –
General Preparatory Period (GPP) Special Preparatory Period (SPP) p p y ( ) Competition (C) Transition (T)
Traditional Periodization Model INTENSITY
VOLUME TECHNIQUE
General (GPP)
Special (SPP)
Competition
Transition
Specific Endurance
INTENSIITY
Alactic
Anaerobic
Aerobic
Sequential Flat Flat-Loading Loading
Research Support:
• Subjects: 33m with ≥6 months WT Experience • Study Design: 12 weeks Non‐Periodized, Linear Periodization, Undulating Periodization
• Results: R l Statistically equal gains in Squat/Bench Press 1RM / for all groups
• Conclusion: When volume is equated there is no When volume is equated there is no difference in strength improvement across p periodized and non‐periodized programs p p g
Research Support: Research Support: • Subjects: 40m with WT Experience • Study Design: d 14 weeks Linear Periodization, Daily Undulating Periodization
• Results: Statistically equal gains in Bench Press 1RM for all Statistically equal gains in Bench Press 1RM for all groups and no change in MRFD
• Conclusion: Daily undulating and linear Daily undulating and linear periodization models induce similar increases in 1RM strength in previously trained men
Research Support: Research Support:
• Subjects: 18m/10w with ≥4 weeks WT Experience • Study Design: 9 weeks Linear, Daily Undulating and Weekly Undulating Periodization
• Results: Statistically equal gains in Bench Press and Leg Press 1RM
• Conclusion: C l i D il /W kl Daily/Weekly undulating and linear d l i d li periodization models induce similar increases in 1RM g yp g strength in early‐phase training
Intermediate: “Non‐Traditional Model” • Undulating Undulating Periodization Periodi ation • Increased variation through frequent changes in volume and intensity volume and intensity – Phase – Weekly – Daily
• Training Periods characterized as extensive or intensive • Key Concepts… – Summated Microcycles Summated Microcycles – Heavy‐Light Days
Intermediate: “Non‐Traditional Model” • EXTENSIVE – – – –
General Prep General Prep Endurance Hypertrophy yp p y Metabolic
• INTENSIVE – – – –
Maximal Strength Maximal Strength Maximal Power MxStr Endurance MxPwr Endurance
A mix of both Extensive and Intensive themes should be incorporated across programming t elicit to li it a progressive i ttraining i i response
Undulating Periodization Model VOLUME
INTENSITY
TECHNIQUE
General (GPP)
Special (SPP)
Ext I
Ext II
Int I
Int II
Pre Comp. Ext III
Int III
Comp.
Trans.
Comp Comp.
Trans Trans.
Undulating: Summated Microcycles
5x6-8
4x7-9
Theme Track
Hypertrophy Hypertrophy
3x10-12
VOLUME L V LOAD
Hypertrophy
3x4-6
Unload
Extensive Emphasis (Stone et al al., 2007 2007, Plisk and Stone Stone, 2003)
W1
W2
W3
W4
Undulating: Summated Microcycles
6x2-3
5x3-4
Theme Track
Maximal Strength Maximal Strength
4x4-6
VOLUME L V LOAD
Maximal Strength
3x2-3
Unload
Intensive Emphasis (Stone et al al., 2007 2007, Plisk and Stone Stone, 2003)
W1
W2
W3
W4
Undulating: Summated Microcycles 6x3-4 Theme Track
4x3-4
OPTION 1
Maximal Power Maximal Power Maximal Power Unload
VOLUME L V LOAD
3x2-3 2x2-3
Intensive-Peaking Emphasis (Stone et al al., 2007 2007, Plisk and Stone Stone, 2003)
W1
W2
W3
W4
Undulating: Summated Microcycles 6x3-4 Theme Track
OPTION 2 4x2-3
Maximal Power Maximal Power Maximal Power Unload
VOLUME L V LOAD
3x3-4 2x2-3
Intensive-Peaking Emphasis (Stone et al al., 2007 2007, Plisk and Stone Stone, 2003)
W1
W2
W3
W4
D1
Mx Power (U UB)
Max ximal S Strength h (LB)
INTENSIT TY
<65-70%
D2 REST
D3 D4
Mx Power (L LB)
>85-90%
Max ximal S Strength h (UB)
Undulating: Daily Heavy/Light >85-90%
<65-70%
D5
REST
D6 D7
Undulating: Daily Heavy/Light >85-90%
D1
REST
D2
D3
REST
D4
Hyp pertrop phy (Mix x)
<65-70%
Mx Power (L LB)
Max ximal S Strength h (Mix)
INTENSIT TY
>75-85%
D5
REST
D6
D7
Max ximal S Strength h (UB-Pu ush) >75-85%
Hyp pertrop phy (LB--Split)
Pwrr-End (UB B-Push)
Max ximal S Strength h (LB-Pu ull)
>85-90% >85-90%
D1 D2 D3 D4 D5
<65-70%
Str--End (UB-Push)
Max ximal S Strength h (LB-Pu ush)
INTENSIT TY
Undulating: Daily Heavy/Light >85-90%
<75-85%
D6
REST
D7
Research Support: Research Support:
Weeks
1‐4 (Ext)
5‐8 (Int)
9‐12 (Ext)
13‐16 (Int)
17‐20 (Ext)
Reps
8‐10
3‐4
6‐8
2‐3
4‐6
Sets
3
5
4
5
4
%1RM
75‐80%
85‐90%
80‐85%
90‐95%
85‐90%
# Lifts
24‐30
15‐20
24‐32
10‐15
16‐24
First paper to identify Undulating Periodization as a preferred method of planning for highly trained individuals
Research Support: Research Support:
• Subjects: 14 FF in Trained State (FF Academy) • Study Design: 12 weeks Linear and Dailey Undulating Periodization (3x per week)
• Results: R l Both groups improved with greater improvement in all strength, power and FF specific measures within daily undulating group gg p
• Conclusion: Daily undulating periodization produces superior results in trained FF compared to a linear approach
Advanced: “Conjugate Sequence Model” O i i ll “C l dS i S t ” • Originally: “Coupled Successive System” – Yuri Verkhoshansky
• Block Periodization l k d – Accumulation Blocks: Development of specific strength qualities with limited volume load strength qualities with limited volume load associated with the concurrent development of supporting motor abilities pp g – Restitution Blocks: Development of specific technical motor abilities with limited volume load associated with the concurrent development of i t d ith th td l t f supporting strength qualities (Issurin 2010 (Issurin, 2010, Verkhoshansky and Siff Siff, 2009 2009, Stone et al al., 2007 2007, Plisk and Stone Stone, 2003)
Advanced: “Conjugate Sequence Model” d l d d • Unidirectional Concentrated Loading – Saturate the system with one specific quality with limited concurrent development of other motor abilities that may concurrent development of other motor abilities that may have a negative affect on performance – Isolated development of one strength quality can have a potentiation affect on the motor abilities developed in the next sequence of blocks through the concept of delayed transformation – Increased concentration of loading allows for heightened stress of specific systems, which is needed to create further adaptation in advanced individuals (Issurin 2010 (Issurin, 2010, Verkhoshansky and Siff Siff, 2009 2009, Stone et al al., 2007 2007, Plisk and Stone Stone, 2003)
Conjugate Sequence: Power Sport DT
DT
Explosive Strength
Maximal Power
Explosive Strength
Speed Emphasis
Maximal Power
Accumulation I
Restitution I
Accumulation II
(Stone et al al., 2007 2007, Plisk and Stone Stone, 2003)
Speed Emphasis
Restitution II
Conjugate Sequence: Endurance Sport DT
DT
Maximal Power
MxPower Endurance
Maximal Power
VO2peak Aerobic Power
Maximal Power Endurance
Accumulation I
Restitution I
Accumulation II
(Stone et al al., 2007 2007, Plisk and Stone Stone, 2003)
VT Anaerobic Power
Restitution II
• Subjects: 15m/6f ≥3yrs Training Elite Junior Skiers • Study Design: S d i HIT Group 15 (4x4min) sessions over 11days and CT mixed endurance/strength
• Results: HIT group significantly improved relative VO2max (6%), PPO at g p g y p ( ) VT, and repeated jump test compared to CT – Note: HIT PPO on CMJ/SJ ↓ with no change in Jump Height
• Conclusion: Conclusion: Isolated periods of HIT within a block periodization model Isolated periods of HIT within a block periodization model may be more advantageous in improving VO2max values compared to a mixed approach in elite trained alpine skiers
Considerations for LTAD Considerations for Athletes’ Performance Training System
LTAD: Non‐Periodized Non‐ (Diverse Skill and Play Focused)
Active Start (0‐‐6) Active Start (0 FUNdamentals (6‐‐8) FUNdamentals (6 Learning to Train (8‐‐11) Learning to Train (8 Training to Train (12‐‐16) Training to Train (12
Periodized 1‐Novice 2‐Intermediate 3‐Advanced +Sport
Training to Compete (16‐ Training to Compete (16‐ Training to Compete (16 (16‐23+) Training to Win (19+) Active for Life
(Adapted from Istvan Balyi Balyi, 2009)
Periodization Example Periodization Example Athletes’ Performance Training System
• CONCLUSION: O ti i thl ti f th h th f – Optimize athletic performance through the use of specific periodization models based on the profile that your athlete falls under that your athlete falls under.
• QUESTIONS?
[email protected] @NickWinkelman
CEU Accredited: NSCA, NATA‐ BOC, NASM, ACSM, ACE and ADA! ACE and ADA!
Become FMS Certified:
Industry Education from the Industry Leaders. Athletes’ Performance offers a wide variety of CEU Accredited courses for Personal Trainers, Strength & Conditioning Coaches, Athletic Trainers, Physical Therapists and Nutritionists that cover the fully integrated Athletes’ Performance Training System Nutritionists that cover the fully integrated Athletes Performance Training System
www.AthletesPerformance.com/Education Become a Fan of Athletes’ Performance Education at
facebook.com/APEducation for the latest news, events and more!
@APCoach
Periodization- Theory and Application REFERENCE (1-33) 1. Baker, D., G. Wilson, and R. Carlyon. Periodization: The Effect on Strength of Manipulating Volume and Intensity. J Strength Cond Res. 8:235-242, 1994. 2. Bompa, T.O., and M.C. Carrera. Periodization Training For Sport. Champaign, IL: Human Kinetics, 2005. 3. Bompa, T.O., and G. Haff. Periodization : theory and methodology of training. Champaign, IL.: Human Kinetics, 2009. 4. Breil, F.A., S.N. Weber, S. Koller, H. Hoppeler, and M. Vogt. Block training periodization in alpine skiing: effects of 11-day HIT on VO2max and performance. Eur J Appl Physiol. 109:1077-1086, 2010. 5. Buford, T.W., S.J. Rossi, D.B. Smith, and A.J. Warren. A comparison of periodization models during nine weeks with equated volume and intensity for strength. J Strength Cond Res. 21:1245-1250, 2007. 6. Garcia-Pallares, J., M. Garcia-Fernandez, L. Sanchez-Medina, and M. Izquierdo. Performance changes in world-class kayakers following two different training periodization models. Eur J Appl Physiol. 110:99-107, 2010. 7. Haff, G. Roundtable Discussion: Periodization of Training- Part 1. J Strength Cond. 26:50-69, 2004. 8. Hartmann, H., A. Bob, K. Wirth, and D. Schmidtbleicher. Effects of different periodization models on rate of force development and power ability of the upper extremity. J Strength Cond Res. 23:1921-1932, 2009. 9. Hoffman, J.R., N.A. Ratamess, M. Klatt, A.D. Faigenbaum, R.E. Ross, N.M. Tranchina, R.C. McCurley, J. Kang, and W.J. Kraemer. Comparison between different off-season resistance training programs in Division III American college football players. J Strength Cond Res. 23:11-19, 2009. 10. Issurin, V. Block Periodization Breackthrough in Sports Training. Michigan, USA: Ultimate Athlete Concepts, 2008. 11. Issurin, V.B. New horizons for the methodology and physiology of training periodization. Sports Med. 40:189-206, 2010. 12. Issurin, V.B., and G. Lustig. Klassifikation, Dauer und praktische Komponenten der Resteffekte von Training. / Classification, duration and practical components of the residual effects of training. / Classification, duree et composantes pratiques des effets residuels en matiere d'entrainement. Leistungssport. 34:55-59;63, 2004. 13. Kraemer, W., and K. Hakkinen. Strength Training for Sport. Malden, MA: Blackwell Publishing, 2000. 14. Kraemer, W.J., and S.J. Fleck. Optimizing strength training : designing nonlinear periodization workouts. Champaign, IL: Human Kinetics, 2007. 15. Kraemer, W.J., and K. Häkkinen. Strength training for sport. Oxford ; Malden, MA: Blackwell Science, 2002. 16. Matveyev, L.P. Problem of Periodization Sport Training [in Russian]. Moscow: FiS Publisher, 1964.
Periodization- Theory and Application 17. Matveyev, L.P. Modern Procedures for the Construction of Macrocycles. Modern Athlete and Coach. 30:32-34, 1991. 18. Matveyev, L.P. About the Construction of Training. Modern Athlete and Coach. 32:12-16, 1994. 19. Matveyev, L.P., and V.B. Giljatsova. The Dynamics of the Training Load. Modern Athlete and Coach. 29:16-19, 1991. 20. Peterson, M.D., D.J. Dodd, B.A. Alvar, M.R. Rhea, and M. Favre. Undulation training for development of hierarchical fitness and improved firefighter job performance. J Strength Cond Res. 22:1683-1695, 2008. 21. Plisk, S., and M. Stone. Periodization Strategies. J Strength Cond. 25:19-37, 2003. 22. Poliquin, C. Football: Five Steps to Increasing the Effectiveness of your Strength Training Program. J Strength Cond. 10:34-39, 1988. 23. Poliquin, C. Classification of Strength Qualities. J Strength Cond. 11:48-50, 1989. 24. Poliquin, C. The Poliquin International Certification Program: Theory Manual 1. East Greenwhich, RI: Poliquin Performance Center, 2004. 25. Rhea, M.R., S.D. Ball, W.T. Phillips, and L.N. Burkett. A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. J Strength Cond Res. 16:250-255, 2002. 26. Siff, M.C., and Y. Verkhoshansky. Supertraining. Rome: Verkhoshansky, 2009. 27. Stone, M.H., H.S. O'Bryant, G. Wilson, and D. Baker. Letter to the Editor. J Strength Cond Res. 9:125-127, 1995. 28. Stone, M.H., K.C. Pierce, G. Haff, and M. Stone. Periodization: Effects of Manipulating Volume and Intensity. Part 1. J Strength Cond. 21:56-62, 1999. 29. Stone, M.H., K.C. Pierce, G. Haff, and M. Stone. Periodization: Effects of Manipulating Volume and Intensity. Part 2. J Strength Cond. 21:54-60, 1999. 30. Stone, M.H., M. Stone, and W.A. Sands. Principles and Practice of Resistance training. Champaign, IL: Human Kinetics, 2007. 31. Verkhoshansky, Y. Programming and Organization of Training. Livonia, Michigan: Sportivny Press, 1988. 32. Zatsiorsky, V.M. Intensity of Strength Training Facts and theory: Russian and Eastern European Approach. J Strength Cond. 14:46-57, 1992. 33. Zatsiorsky, V.M., and W.J. Kraemer. Science and Practice of Strength Training. Champaign, IL: Human Kinetics, 2006.
Program Design Worksheet
Dec
Nov
Oct
Sept
Aug
July
June
May
Apr
March
Feb
Jan
M T W T F S S
Events
Playoffs/Active Rest Playoffs/Active Rest Playoffs/Active Rest Playoffs/Active Rest Pre‐Season Pre‐Season Pre‐Season Pre‐Season NFL Season NFL Season NFL Season NFL Season NFL Season NFL Season NFL Season NFL Season NFL Season NFL Season NFL Season NFL Season NFL Season NFL Season NFL Season NFL Season
Focus
Maintenance Maintenance Maintenance Maintenance Building: Ext I Building: Ext I Building: Ext I Downloading Building: Int I Building: Int I Building: Int I Downloading Building: Ext II Building: Ext II Building: Ext II Downloading Building: Int II Building: Int II Building: Int II Downloading Building: Ext III Building: Ext III Building: Ext III Downloading Building: Int III Building: Int III Building: Int III Downloading Peaking Peaking Peaking Peaking Maintenance Maintenance Maintenance Maintenance Maintenance Maintenance Maintenance Maintenance Maintenance Maintenance Maintenance Maintenance Maintenance Maintenance Maintenance Maintenance
Strength
Mx Str/Pwr Mx Str/Pwr Mx Str/Pwr Mx Str/Pwr Gen Prep Gen Prep Gen Prep Gen Prep Mx Str Mx Str Mx Str Mx Str HYP HYP HYP HYP Mx Str Mx Str Mx Str Mx Str HYP‐MxStr HYP‐MxStr HYP‐MxStr HYP‐MxStr Exp Str Exp Str Exp Str Exp Str Mx Pwr Mx Pwr Mx Pwr Mx Pwr Mx Str/Pwr Mx Str/Pwr Mx Str/Pwr Mx Str/Pwr Mx Str/Pwr Mx Str/Pwr Mx Str/Pwr Mx Str/Pwr Mx Str/Pwr Mx Str/Pwr Mx Str/Pwr Mx Str/Pwr Mx Str/Pwr Mx Str/Pwr Mx Str/Pwr Mx Str/Pwr
ESD
SS/Interval SS/Interval SS/Interval SS/Interval Interval Interval Interval Interval Linear Linear Linear Linear Interval Interval Interval Interval Linear Linear Linear Linear Multi Multi Multi Multi Sport Spec. Sport Spec. Sport Spec. Sport Spec. SS/Comp. SS/Comp. SS/Comp. SS/Comp. SS/Comp. SS/Comp. SS/Comp. SS/Comp. SS/Comp. SS/Comp. SS/Comp. SS/Comp. SS/Comp. SS/Comp. SS/Comp. SS/Comp. SS/Comp. SS/Comp. SS/Comp. SS/Comp.
Mvt/Plyo/MB
None None None None NCM (Stab) NCM (Stab) NCM (Stab) NCM (Stab) CM/DC CM/DC CM/DC CM/DC DC/CONT DC/CONT DC/CONT DC/CONT Depth Jump Depth Jump Depth Jump Depth Jump NCM (Stab) NCM (Stab) NCM (Stab) NCM (Stab) Depth Jump Depth Jump Depth Jump Depth Jump Peaking Peaking Peaking Peaking None None None None None None None None None None None None None None None None
Program Design Worksheet
Dec
Nov
Oct
Sept
Aug
July
June
May
Apr
March
Feb
Jan
M T W T F S S
Events
Playoffs/Active Rest Playoffs/Active Rest Playoffs/Active Rest Playoffs/Active Rest Pre‐Season Pre‐Season Pre‐Season Pre‐Season NFL Season NFL Season NFL Season NFL Season NFL Season NFL Season NFL Season NFL Season NFL Season NFL Season NFL Season NFL Season NFL Season NFL Season NFL Season NFL Season
Focus
Maintenance Maintenance Maintenance Maintenance Building: Ext I Building: Ext I Building: Ext I Downloading Building: Int I Building: Int I Building: Int I Downloading Building: Ext II Building: Ext II Building: Ext II Downloading Building: Int II Building: Int II Building: Int II Downloading Building: Ext III Building: Ext III Building: Ext III Downloading Building: Int III Building: Int III Building: Int III Downloading Peaking Peaking Peaking Peaking Maintenance Maintenance Maintenance Maintenance Maintenance Maintenance Maintenance Maintenance Maintenance Maintenance Maintenance Maintenance Maintenance Maintenance Maintenance Maintenance
Strength
Mx Str/Pwr Mx Str/Pwr Mx Str/Pwr Mx Str/Pwr Gen Prep Gen Prep Gen Prep Gen Prep Mx Str Mx Str Mx Str Mx Str HYP HYP HYP HYP Mx Str Mx Str Mx Str Mx Str HYP‐MxStr HYP‐MxStr HYP‐MxStr HYP‐MxStr Exp Str Exp Str Exp Str Exp Str Mx Pwr Mx Pwr Mx Pwr Mx Pwr Mx Str/Pwr Mx Str/Pwr Mx Str/Pwr Mx Str/Pwr Mx Str/Pwr Mx Str/Pwr Mx Str/Pwr Mx Str/Pwr Mx Str/Pwr Mx Str/Pwr Mx Str/Pwr Mx Str/Pwr Mx Str/Pwr Mx Str/Pwr Mx Str/Pwr Mx Str/Pwr
ESD
SS/Interval SS/Interval SS/Interval SS/Interval Interval Interval Interval Interval Linear Linear Linear Linear Interval Interval Interval Interval Linear Linear Linear Linear Multi Multi Multi Multi Sport Spec. Sport Spec. Sport Spec. Sport Spec. SS/Comp. SS/Comp. SS/Comp. SS/Comp. SS/Comp. SS/Comp. SS/Comp. SS/Comp. SS/Comp. SS/Comp. SS/Comp. SS/Comp. SS/Comp. SS/Comp. SS/Comp. SS/Comp. SS/Comp. SS/Comp. SS/Comp. SS/Comp.
Mvt/Plyo/MB
None None None None NCM (Stab) NCM (Stab) NCM (Stab) NCM (Stab) CM/DC CM/DC CM/DC CM/DC DC/CONT DC/CONT DC/CONT DC/CONT Depth Jump Depth Jump Depth Jump Depth Jump NCM (Stab) NCM (Stab) NCM (Stab) NCM (Stab) Depth Jump Depth Jump Depth Jump Depth Jump Peaking Peaking Peaking Peaking None None None None None None None None None None None None None None None None
Periodization- Theory and Application REFERENCE (1-33) 1. Baker, D., G. Wilson, and R. Carlyon. Periodization: The Effect on Strength of Manipulating Volume and Intensity. J Strength Cond Res. 8:235-242, 1994. 2. Bompa, T.O., and M.C. Carrera. Periodization Training For Sport. Champaign, IL: Human Kinetics, 2005. 3. Bompa, T.O., and G. Haff. Periodization : theory and methodology of training. Champaign, IL.: Human Kinetics, 2009. 4. Breil, F.A., S.N. Weber, S. Koller, H. Hoppeler, and M. Vogt. Block training periodization in alpine skiing: effects of 11-day HIT on VO2max and performance. Eur J Appl Physiol. 109:1077-1086, 2010. 5. Buford, T.W., S.J. Rossi, D.B. Smith, and A.J. Warren. A comparison of periodization models during nine weeks with equated volume and intensity for strength. J Strength Cond Res. 21:1245-1250, 2007. 6. Garcia-Pallares, J., M. Garcia-Fernandez, L. Sanchez-Medina, and M. Izquierdo. Performance changes in world-class kayakers following two different training periodization models. Eur J Appl Physiol. 110:99-107, 2010. 7. Haff, G. Roundtable Discussion: Periodization of Training- Part 1. J Strength Cond. 26:50-69, 2004. 8. Hartmann, H., A. Bob, K. Wirth, and D. Schmidtbleicher. Effects of different periodization models on rate of force development and power ability of the upper extremity. J Strength Cond Res. 23:1921-1932, 2009. 9. Hoffman, J.R., N.A. Ratamess, M. Klatt, A.D. Faigenbaum, R.E. Ross, N.M. Tranchina, R.C. McCurley, J. Kang, and W.J. Kraemer. Comparison between different off-season resistance training programs in Division III American college football players. J Strength Cond Res. 23:11-19, 2009. 10. Issurin, V. Block Periodization Breackthrough in Sports Training. Michigan, USA: Ultimate Athlete Concepts, 2008. 11. Issurin, V.B. New horizons for the methodology and physiology of training periodization. Sports Med. 40:189-206, 2010. 12. Issurin, V.B., and G. Lustig. Klassifikation, Dauer und praktische Komponenten der Resteffekte von Training. / Classification, duration and practical components of the residual effects of training. / Classification, duree et composantes pratiques des effets residuels en matiere d'entrainement. Leistungssport. 34:55-59;63, 2004. 13. Kraemer, W., and K. Hakkinen. Strength Training for Sport. Malden, MA: Blackwell Publishing, 2000. 14. Kraemer, W.J., and S.J. Fleck. Optimizing strength training : designing nonlinear periodization workouts. Champaign, IL: Human Kinetics, 2007. 15. Kraemer, W.J., and K. Häkkinen. Strength training for sport. Oxford ; Malden, MA: Blackwell Science, 2002. 16. Matveyev, L.P. Problem of Periodization Sport Training [in Russian]. Moscow: FiS Publisher, 1964.
Periodization- Theory and Application 17. Matveyev, L.P. Modern Procedures for the Construction of Macrocycles. Modern Athlete and Coach. 30:32-34, 1991. 18. Matveyev, L.P. About the Construction of Training. Modern Athlete and Coach. 32:12-16, 1994. 19. Matveyev, L.P., and V.B. Giljatsova. The Dynamics of the Training Load. Modern Athlete and Coach. 29:16-19, 1991. 20. Peterson, M.D., D.J. Dodd, B.A. Alvar, M.R. Rhea, and M. Favre. Undulation training for development of hierarchical fitness and improved firefighter job performance. J Strength Cond Res. 22:1683-1695, 2008. 21. Plisk, S., and M. Stone. Periodization Strategies. J Strength Cond. 25:19-37, 2003. 22. Poliquin, C. Football: Five Steps to Increasing the Effectiveness of your Strength Training Program. J Strength Cond. 10:34-39, 1988. 23. Poliquin, C. Classification of Strength Qualities. J Strength Cond. 11:48-50, 1989. 24. Poliquin, C. The Poliquin International Certification Program: Theory Manual 1. East Greenwhich, RI: Poliquin Performance Center, 2004. 25. Rhea, M.R., S.D. Ball, W.T. Phillips, and L.N. Burkett. A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. J Strength Cond Res. 16:250-255, 2002. 26. Siff, M.C., and Y. Verkhoshansky. Supertraining. Rome: Verkhoshansky, 2009. 27. Stone, M.H., H.S. O'Bryant, G. Wilson, and D. Baker. Letter to the Editor. J Strength Cond Res. 9:125-127, 1995. 28. Stone, M.H., K.C. Pierce, G. Haff, and M. Stone. Periodization: Effects of Manipulating Volume and Intensity. Part 1. J Strength Cond. 21:56-62, 1999. 29. Stone, M.H., K.C. Pierce, G. Haff, and M. Stone. Periodization: Effects of Manipulating Volume and Intensity. Part 2. J Strength Cond. 21:54-60, 1999. 30. Stone, M.H., M. Stone, and W.A. Sands. Principles and Practice of Resistance training. Champaign, IL: Human Kinetics, 2007. 31. Verkhoshansky, Y. Programming and Organization of Training. Livonia, Michigan: Sportivny Press, 1988. 32. Zatsiorsky, V.M. Intensity of Strength Training Facts and theory: Russian and Eastern European Approach. J Strength Cond. 14:46-57, 1992. 33. Zatsiorsky, V.M., and W.J. Kraemer. Science and Practice of Strength Training. Champaign, IL: Human Kinetics, 2006.
