Periodization in Sports: Theoretical Basis
Adriano Vretaros Strength and Conditioning Coach São Paulo – BRAZIL avretaros@gmail.com
Periodization in Sports: Historic and Origins ●
Greece *** (Egypt and China)
●
Military Training and Sportive Games
●
Flavius Philostratus (AD 170-245)
●
TETRAS (three days training cycle for a day of rest)
(Mesquita, 2013)
Periodization in Sports: Definition ●
Periodization: divided in periods (time division planning)
●
Scientific and Systematic Process
●
Both: short and long term planning
●
PERIODIZATION:¨ is a method that uses the cycling of training characteristics (endurance, strength, power, etc) in order to build up particular characteristics desired in an athlete ¨ (Painter, 2009)
Periodization in Sports: Concepts ●
●
●
Methodological rules of the organization of the training process Pedagogical Principles of Training Law of continuity, gradualness, dynamic waves of loads, etc
●
Process of morpho-functional expertise
●
Sports Mastery (Verkhoshanski, 2001)
Classification of Types of Sports ●
●
Pure Strength Sports (Powerlifting, Strongman, etc) Complex Coordination Sports (Artistic Skating, Synchronized Swimming, etc)
●
Strength\Speed Sports (Throwing, Jumps in Track and Field, etc)
●
Target Sports (Archery, Shot with Pistol, etc)
●
Conduction Sports (Riding, Motorcycling, etc)
●
Cyclic Sports (Swimming, Triathlon, Marathon, etc)
●
Sports Games (Soccer, Volleyball, Tennis, Hockey, etc)
●
Combat Sports (Wrestling, Judo, Taekwondo, etc)
●
Sports Combined (Biathlon, Decathlon, etc) ( Adapted from Zakharov, 1992)
Periodization in Sports: Evolution ●
●
●
Pre-scientific Conception Scientific Conception: Mechanistic and Technology Scientific Conception: Systemicecological (Carravetta, 2012)
Types of Periodization in Sports 1) Classical Model
7) Selective Charges
2) Pendulum Model
8) ATR Model
3) Structural Model
9) Periodization Tactic
4) Model Block
10) Reverse Periodization
5) Model Bondarchuck
11) Periodization Undulatory
6) Model Bompa
12) Structural Bells
Periodization in Sports: Classic Model ●
~ 1950-1960
●
Author: Matveev
●
Biological Laws – Olympic Cycle
●
Three periods: Preparatory, Competitive and Transition
●
Undulatory variations
●
Competitive period: PEAKS (Matveev, 1997)
Periodization in Sports: Pendulum Model ●
Restoration of working capacity: It is most effective when it is not passive rest but contrasting activity
●
Sequence Microcycles: Basic and Regulation
●
Pendulum Principle: Rhythmic alternation of contrasting microcycles (Farto, 2002 ; Pereira, 2009)
Periodization in Sports: Structural Model ●
Author: Tschiene
●
Explosive Force Modalities
●
Maintaining a high intensity level
●
Dynamic Loads: Waves – frequent changes and small intense (Alves, 2010)
Periodization in Sports: Model Block ●
Author: Verkhoshanski
●
Sports: strength characteristics
●
Concentrated Loads: unidirectional loads
●
BLOCK A: Special Physical Preparation
●
BLOCK B: Technique – Tactical Preparation
●
BLOCK C: Competition
●
Retarded effect of training (Oliveira, 2007 ; Alves, 2010)
Periodization in Sports: Bondarchuck Model ●
●
●
●
Author: Bondarchuck General Preparation: Deleted – except as a means of recovery Specific Preparation: Transfer to competitive moves Function of the physical form curve of each athlete
(Alves, 2010)
Periodization in Sports: Bompa Model ●
Author: Bompa
●
Modalities of Strength, Power, Speed, and Endurance
●
Bioenergetics Specificity
●
Special Character Training
●
Training Model
●
Macro and Microcycles
(Bompa & Haff, 2012)
Periodization in Sports: Selective Charges ●
Author: Gomes
●
Initially used in football (Soccer)
●
Speed Capabilities
●
Alternation of capacity each month
(Gomes, 2002)
Periodization in Sports: ATR Model ●
Authors: Issurin and Kaverin
●
Variation Verkhoshanski
●
Periods:
Accumulation Transformation Realization (Alves, 2010 ; Issurin, 2010)
Periodization in Sports: Periodization Tactic ●
Author: Vitor Frade
●
Methodology training for football (Soccer)
●
Collective Sports Games (Team Sports)
●
Contexts: Technical and Tactical situations
●
●
Transfer of fractual organization to the training process and game Game Model: ensure complexity (Pivetti, 2012 ; Borges, 2014)
Periodization in Sports: Reverse Periodization ● ●
●
Author: (???) Studied in Strength Training\ Weight Training ¨Starting with high-intensity \ low-volume and gradually increasing volume and reducing intensity¨ (Arroyo-Toledo et alii, 2012)
Periodization in Sports: Periodization Undulatory ●
Authors: (???)
●
Nonlinear periodization more flexible
●
Studied in Strength Training
●
Diverse stimuli load
●
Greater number of Peaks
●
Variations: Volume vs Intensity – Fitness Gains (Fleck & Kraemer, 2009)
Periodization in Sports: Structural Bells ●
Author: Forteza
●
Adjustment of the ¨pendulum structure¨
●
Distinction between general and specific loads
●
Predominance of special loads
●
During the season various macrocycles
(Forteza, 2006 ; Pereira, 2009)
Analytical Division of Periodization ●
Macrocycle
●
Mesocycle
●
Microcycle
●
Training Unit
Macrocycle ●
Multi-annual Plan
●
Yearly
●
Semiannual (6 months)
●
04 months or Sub-divisions
●
Periods: Preparatory (G\S) Precompetitive Competitive Transition
Mesocycle ●
Monthly
●
Or 2-10 weeks
●
Types: Incorporation Basic Stabilizer Control Precompetitive Competitive Recuperative
Microcycle ●
~1 week
●
Types: Incorporation Ordinary Shock Precompetitive Competitive Recuperative
Training Unit â—?
Session: 1) Introductory: a- General Warm-up b- Specific Warm-up 2) Fundamental: c- Main Goal 3)End: d- Return to Homeostasis e- Recovery
Macro-Meso-Microcycles
MACROCYCLE MESOCYCLE micr
micr
micr
micr
MESOCYCLE micr
micr
micr
PP PP PP
MESOCYCLE
micr
micr
micr
micr
CP CP
T CP
PP PP
micr
MESOCYCLE micr
micr
T CP CP
T T
micr
micr
Principles Master Training ●
Biological Individuality
●
Adaptation
●
Overload
●
Progressivity
●
Interdependence Volume-Intensity
●
Specificity
●
Concurrency
●
Trainability
●
Continuity
Principle of Biological Individuality
Genotype
+
Phenotype
Principle Adaptation â—?
Hans Selye
â—?
General Adaptations Syndrome 1) Alarm Phase 2) Reaction Phase 3) Resistance Phase 4) Development Phase 5) Exhaustion Phase 6) Supercompensation
Principle of Overload ●
Functional changes in the athlete´s body: 1) Acute Adaptation 2) Chronic Adaptation
●
Stimulus: Stressful Load Maintenance Load Recuperative Load
Principle of Progressivity ●
●
Gradual Application of Loads Respect the Specific Periods of Adaptations
1) Increase of the weekly frequency 2) Increase in the volume and\or intensity 3) Specific exercises increasingly 4) New training methods
(Badillo & Ayestarán, 2001)
Principle of Interdependence Volume-Intensity ●
VOLUME (Quantity)
●
INTENSITY (Quality)
●
DENSITY
Volume
Intensity
Volume
Intensity
Principle of Specificity â—?
Sport Particularities: 1) Bioenergetic 2) Morpho-functional 3) Biomechanical 4) Training Methods
Principle of Concurrency â—?
Different Capabilities Biomotor
â—?
Sequential Loads Heterogeneous (Antagonist): (Antagonist) Aerobic Training # Strength Training Flexibility Training # Strength Training Aerobic Training # Speed Training Aerobic Training # Speed-endurance Training Aerobic Training # Agility Training Strength Training # Coordination Training and others
Principle of Trainability Elite Athlete (slow)
(greater)
Young Athlete
Principle of Continuity SESSION 01
Mesocycle 01
SESSION 02
SESSION 03
Microcycle 01
Microcycle 02
Mesocycle 02
Mesocycle 03
Macrocycle 01
Macrocycle 02
Microcycle 03
Macrocycle 03
Periodization in Sports: Terminology European Terminology
Preparation Phase
Competitive Phase
Season Transition (Active Rest)
Traditional American Terminology
Pre-Season
In-Season
Off-Season
American Strength\Power Terminology
Hypertrophy + Strength\Power
Peaking
Active Rest
(Adapted from Lorenz et alii, 2010)
Aspects of Athlete Preparation ●
Physical Preparation
●
Technical Preparation
●
Tactical Preparation
●
Psychological Preparation (Moral e Volitional)
●
Theoretical Preparation
(Forteza, 1999)
Periodization in Sports: Plateau Theory 35 30
30
30
25 20
20
20
15 10 5 0
Preparatory Period (G\S) Competiti ve PP(G\S)
Transition
Competitive Period
T
Periodization in Sports Theory of Peaks - I â—?
Quantity of Peaks 12 10 8 6 4 2 0
Block 01
Block 02
Block 03
Block 04
Periodization in Sports: Theory of Peaks - II â—?
Magnitude of the Peaks 80
90
70
80 70
60
60
50
50
40
40
30
30
20
20
10
10
0
0
Block 01
Block 02
Block 03
Block 04
Adequacy of Periodization Models â—?
Meta-analysis
Model
Verkhoshanski
Matveev
Bompa
ATR
Forteza
IADEQ
2,88
3,44
2,66
1,96
2,25
Concept
Good
Very Good
Good
Regulate
Regulate
Model
Verkhoshaski
Matveev
Bompa
ATR
Forteza
IADEQ
0,57
1,13
0,34
-0,37
-0,07
Concept
Moderate
Great
Moderate
Small
Small
(Dantas et alii, 2011)
Periodization in Jiu-Jitsu (Domingues & Ferrari, 2011) December January
February
March
April
May
June
July
1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 Competit Training
Competit Training
Comp A
Comp B
Main Comp
I 1 2 3 4 5 6 7 8 9 1 1 1 1 2 3 4 5 6 7 1 2 3 4 1 2 1 2 3 4 5 6 N 0 1 2 I Step A Step B Step C B Step C T I 12 07 04 02 06 A weeks weeks weeks w weeks L A1 A2 A3 B1 B2 C B2 C T E S T S
28 days 01 test
28 days 01 test
27 days 01 test
24 24 28 days days days 01 01 test 01 test (Author??? test
13d 1t
42 days 01 test
Periodization for Female Gymnastics Periodization Models
Types of Exercises
------------
Fundamental Basic
Directed
Special
Level 01
64,58%
29,16%
6,26%
Level 02
50,0%
43,75%
6,26%
Level 03
43,75%
45,83%
10,42%
Level 04
29,17%
45,83%
25,0%
Level 05
22,91%
50,0%
27,09%
Level 06
6,25%
37,50%
56,25%
(Lacordia et alii, 2006)
Periodization in Soccer U-15: Distribution of Loads â—?
Traditional Periodization P1
P2
P3
P4
Physical
54%
31%
43%
18%
Technique
28%
37%
30%
38%
Tactic
18%
32%
27%
44%
Total Hours
59,4
45,7
41,6
65,1
Number of Microcycles
7
6
5
9
Mean Hours\ Microcycle
8,5
7,6
8,3
7,3
Mean Hours\ Session
1,7
1,5
1,7
1,5
(Alves et alii, 2009)
Periodization Used in Beach Volleyball Between 1999-2008 Year
PERIODIZATION
Year
PERIODIZATION
1999
Matveev
2006a
Block
2000
Matveev
2006b
Tschiene
2001
Matveev
2007a
Tschiene
2002
Matveev
2007b
Matveev
2003a
Matveev
2008a
Tschiene
2003b
Block
2008b
Block
2004
Block
2008c
Nonlinear
2005
Tactic
2008d
Matveev
(Adapted from Marques Junior, 2009)
Strength Periodization in the First Division Handball - I ●
Training Units – Preparatory Period – Teams
PP-Teams
A
B
C
D
E
F
G
H
AF
RF
Monday
1
--
1
1
1
1
1
1
07
87,5%
Tuesday
--
1
--
1
1
1
1
--
05
62,5%
Wednesday
1
--
1
--
1
--
--
1
04
50,0%
Thursday
--
1
1
--
1
1
1
--
05
62,5%
Friday
1
1
--
--
1
--
--
1
04
50,0%
Saturday
--
--
1
--
1
--
--
--
02
25,0%
Total
03
03
04
02
06
03
03
03
---
3,4+\1,2
(Adapted from Costa de Freitas, 1999)
Strength Periodization in the First Division Handball - II ●
Training Units – Competitive Period – Teams
CP - Teams
A
B
C
D
E
F
G
H
AF
RF
Monday
--
1
1
1
1
--
1
1
06
75,0%
Tuesday
1
1
1
--
--
1
1
1
06
75,0%
Wednesday
--
--
--
--
--
--
--
1
01
12,5%
Thursday
--
--
--
--
--
1
--
--
01
12,5%
Friday
--
--
--
--
--
--
--
--
00
0%
Saturday
--
--
--
--
--
--
--
--
00
0%
Total
01
02
02
01
01
02
02
03
---
1,8+\0,9
(Adapted from Costa de Freitas, 1999)
Periodization of Professional Soccer Players - I Type of Training
Session Length
Weekly Frequency
WF - Variation
---
---
T1 - T2
T2 - T3
T1-T2 to T2-T3
Recovery
30 minutes
4
2
-50%
Aerobic
60 minutes
4
2
-50%
Specific Soccer
30 minutes
2
4
+100%
Specific Speed
40 minutes
2
4
+100%
Tactical
30 minutes
2
4
+100%
Technique
40 minutes
2
4
+100%
Friendly Match
60 minutes
3
3
0%
Recreative
60 minutes
1
1
0%
(Ramos da Silva et alii, 2006)
Periodization of Professional Soccer Players - II MONTHS
DURATION (minutes)
Intensity %HR max Training Sessions
January
3287
76,89
February
1829
80,05
March
1062
73,01
April
1761
82,26
May
2575
80,24
June
2100
80,98
July
1680
81,32
August
2175
78,04
September
1425
71,31
October
2085
79,86
November
1955
81,39
Mean
1994+\-586,15
79,40+\-2,62
(Oaks & Simali-Garcia, 2013)
Periodization of Professional Soccer Players - III Five Championships in the Season ANNUAL SEASON
REGENERATIVE TRAINING
PHYSICAL TRAINING
Technical-Tactical Training
1 game per week at 17 weeks
17 training units
17 training units
85 training units
2 games per week at 25 weeks
50 training units
TOTAL: 42 weeks Mean of 67 games
Total: 67 training units
75 training units ---Total: 17 training units
Total: 160 training units
(Carravetta, 2012)
Periodization of Professional Soccer Players - IV Three Championships in the Season ANNUAL SEASON
REGENERATIVE TRAINING
PHYSICAL TRAINING
Technical-Tactical Training
1 game per week at 28 weeks
28 training units
56 training units
112 training units
2 games per week at 14 weeks
28 training units
TOTAL: 42 weeks and 56 games
Total: 56 training units
70 training units ---Total: 56 training units
Total: 182 training units
(Carravetta, 2012)
Selective Loads Periodization in Basketball (Adapted from Mazon et alii, 2015) Microcycles
1
2
3
4
5
6
7
8
9
10
Total days of training
6
7
6
6
7
6
7
6
7
6
Number of sessions
12
13
11
12
12
12
13
11
12
12
Training time (min)
920
960
900
900
900
920
960
900
900
920
Official games
1
1
2
2
2
1
1
2
2
1
Technical and tactical
7
8
7
7
7
7
8
7
7
7
Strength Weight training exercise
2
2
2
2
2
2
2
2
2
2
Resistance running
1
1
1
1
1
--
1
--
1
--
Multi-jumps
--
--
--
--
--
--
--
--
--
--
Jumps with weight
--
--
--
1
1
1
1
--
--
--
Depth jumps
1
1
--
--
--
--
--
--
--
--
Speed Maximal accelerations
--
--
1
1
1
1
1
1
2
2
Flexibility Dynamic stretching
1
1
--
--(Mazon -1 et
--
1
-- 2015) 1 alii,
Periodization Block in Taekwondo Goal of workload â—?
Block
Approximate Accumulation Transmutation duration per Week Week Session (min) Sessions Sessions Periodization
Realization Week Sessions
Recovery
15
6
6
6
Aerobic resist
30
6
2
0
Strength
30
4
2
0
Resist to force
20
0
4
1
Power
30
0
6
2
Speed
30
1
3
6
Flexibility
20
6
6
6
Basic technique
60
6
3
2
Specific techniq
60
1
6
6
Combat tactics
30
1
3
4
Combat scenario
30
0
4
3
Free fight
30
3
3
4
(Adapted from Carazo-Vargas et alii, 2015)
Reverse Periodization in Swimming GROUPS
Weeks 1-4
Weeks 5-8
Weeks 9-12
Weeks 12-14
Traditional Periodization
LIT (5-6x800m)
ThT (10-12x 200m)
HIT (5x25m) ThT (3x200m)
HIT (5x25m) ThT (3x200m)
Period
General Endurance 30Km\week
Specific Endurance 26Km\week
Competitive 20Km\week
Taper 10Km\week
Reverse Periodization
(6-16x10m)
UST (6x20m)
HIT (5x25m) ThT (3x200m)
HIT (5x25m) ThT (3x200m)
Period
Tethered Training 12km\week
Ultra-short training 16Km\week
Competitive 20km\week
Taper 10km\week
TESTS
T1
T2
T3
T4
(Adapted from Arroyo-Toledo et alii, 2013)
T5
Periodization on Aerobic Performance in Rugby Variable (n=24)
ET1
ET2
SIT1
SIT2
Protocol
40-60 min running
30min running x 2-4rep, 20min rest
30s x 8-12rep, 2,5 min rest
30s x 10-15 rep 1,5 min rest
Training Intensity
5x per week
5x per week
5x per week
5x per week
Training Intensity
45% VO2peak
65-75%VO2peak (~4mM LT)
All out maximal effort
All out supramaximal effort
Weekly Training
~8h
~4-8h
~7h
~7h
Training Session
7 days
21 days
14 days
14 days
(Ke-tien, 2012)
Periodization in Powerlifting Meso
Micro
No Ser
No Rep
ID
% 1RM
CT (Rep\MHT)
Meso 1
4
10
6
3-5 min
65%
240
Meso 2
4
8
4
3-5 min
75%
128
Meso 3
4 2
6 6
4 2
3-5 min 3-5 min
80% 90%
96 ---
Meso 4
1 1
6 4
1 4
3-5 min 3-5 min
95% 70%
34 ---
Mean +\- SD
3+\-2
7+\-2
4+\-2
---
80+\-11
124+\-86
(Adapted from JoĂŁo et alii, 2014)
Periodization in Tennis - I ●
Periodization of Strength (Nonlinear or Undulating) Group Periodization Undulating
Group Nonperiodized
Monday
4-to 6RM – Training Loads
8-to10RM – Training Loads
Wednesday
8-to 10RM – Training Loads
8-to 10 RM – Training Loads
Friday
12-to 15RM – Training Loads
8-to 10RM – Training Loads
(Kraemer et alii, 2003)
Periodization in Tennis - II ●
Statistical Periodization Conditioning
●
Monitoring Parameters: a) training\recovery (11 items) b) performance readiness (24 items) c) game performance (10 items)
●
Using a 5-point scale
●
Fluctuation Factors of Conditioning (training achievement, recovery achievement, sleep, specific training, fatigue, physiological needs, and physical training)
(Kinugasa et alii, 2002)
Periodization in Baseball (Ebben et alii, 2005) ●
Survey of the practices of MLB – S&C Coaches
●
18 of 21 (85,7%) of coaches follow a Periodization Model
Higher-order themes
Number of Responses
Select raw data representing responses to this question
Season\specified cycle length
9
In-season: April-October(6mo). Out-of-season: October-November(1mo). Off-season: NovemberFebruary(3mo). Pre-season: February-April(2mo)
Adaptations\phases
4
Hypertrophy: October-November(6-8wk). Strength: November-December(4wk). Power: DecemberJanuary(2-3wk)
Seasonal with adaptations\phases
4
Base strength\endurance: October-November(34wk). Hypertrophy\Strength: NovemberDecember(4-6wk). Power: January(4wk). Preseason: February-March(4-6wk)
No answer
4
(Ebben et alii, 2005)
Periodization in Sports: Problems Solution Direction of Training
Loads
Methods
(Adapted from Forteza, 2000)
Training Session Recovery ●
PHASES: Recovery (restoration) Restoration (supercompensation) Stabilization (adaptation)
●
Recovery Methods: 1) Synchronic 2) Primary Restitution 3) Secondary Restitution 4) Restitution of overtraining (Gutiérrez & Castillo apud Borin et alii, 2007)
Periodization in Sports: Practical Applications ●
1) Study the characteristics sports modality
●
2) Analyze the sporting calendar (SEASON)
●
3) Prioritize competitions
●
4) Select the model of periodization
●
5) Adequacy of periodization to your calendar
●
6) Control the training loads\recovery
●
7) Control the competitive results
●
8) If necessary: re-adequacy model of periodization
●
9) Plan a multi-year periodization
References - I ●
●
●
●
●
Alves, DM et alii Alterações na aptidão física de atletas de futebol ao longo de um macrociclo de treinamento. Revista Brasileira de Ciência e Movimento, v.17, n.03, p.54-60; 2009 Alves, FJ Modelos de periodização. Lecturas: Educación Física y Deportes, año15, n.148, septiember de 2010 Arroyo-Toledo et alii Comparison between traditional and reverse periodization: swimming performance and specific strength values. International of Swimming Kinetics, v.02, n.01, p.87-96; 2013 Badillo, JJ & Ayestarán, EG Fundamentos do treinamento de força. 2o. Edição, Artmed, Porto Alegre; 2001 Benda, RN & Greco, PJ Iniciação Esportiva Universal. Editora UFMG; 2001
References - II ●
●
●
●
●
●
Bompa, TO & Haff, GG Periodização. 5a. Edição, Phorte, São Paulo; 2012 Borges, PH et alii Contribuições da periodização tática para o desenvolvimento de uma identidade coletiva em equipes de futebol. Cinergis, v.15, n.02, p.81-86; 2014 Borin, JP et alii Preparação Desportiva: aspectos do controle da carga de treinamento nos jogos coletivos. Revista da Educação Física\UEM, v.18, n.01, p.97-105; 2007
Carazo-Vargas, P et alii Periodization model for Costa Rican taekwondo athletes. Strength and Conditioning Journal, v.32, n.03, p.74-83; 2015
Carravetta, E Futebol: a formação de times competitivos. Ed Sulina, Porto Alegre; 2012 Costa de Freitas, RJ Treino de força em andebol. Dissertação de Mestrado, Universidade do Porto; 1999
References - III ●
●
●
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Dantas, EHM et alii Adequabilidade dos principais modelos de periodização do treinamento esportivo . Revista Brasileira de Ciências do Esporte,v.33, n.02, p.483-494; 2011 Domingues, AR & Ferrari, HG Proposta para preparação física especial para lutas de jiu-jitsu aplicando o modelo de treinamento de cargas concentradas. Lecturas: Educación Física y Deportes, año16, n.158, julio de 2011 Ebben, WP et alii Strength and conditioning practices of Major League Baseball strength and conditioning coaches. Journal Strength and Conditioning Research, v.19, n.03, p.538-546; 2005 Fleck, SJ & Kraemer, WJ Otimizando o treinamento de força: programas de periodização não-linear. Manole, São Paulo; 2009
References - IV ●
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