Variations in training specificity, intensity, and volume organized in planned periods or cycles withinanoverallprogram
Proposed in 1960’s by Leo Matveyev May include various forms of exercise
GeneralConditioning
Sport-SpecificActivities
ResistanceTraining
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3 GeneralAdaptationSyndrome(GAS)
Canadianbiologist HansSelye
3Phases
AlarmPhase
Bodyexperiencesanewormoreintensestress
Maylast severaldaysorseveralweeks
Usuallyresultsinexcessivesoreness&dropinperformance
ResistancePhase
Bodyadaptstothestimulusandreturnsto“normal”
Neurologicalandmuscularadaptationsoccur
Leadtoincreasedperformance
Sometimesreferredtoas“supercompensation”
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4 GeneralAdaptationSyndrome
ExhaustionPhase
Occursif stresspersistsforextendedperiods
Alarmphasemarkersmaybeindicated(fatigue,soreness)
Athletelosestheabilitytoadapt tostressors
Onset maybecausedbynon-trainingrelatedstress
Performance
ResistancePhase
ExhaustionPhase
AlarmPhase
Time
5 CyclesMacrocycleMesocyclesMicrocycles
Usuallyonetrainingyear,but canspanupto4
Mesocycles
2ormoreof thesewithinaMacrocycle
Maylast severalweekstoseveralmonths
Microcycles
Typically1week,but canlast upto4
6 Planning thePeriodsMajorMesocyclesof Training (Matveyev)
Preparatory
First Transition(addedlater)
Competition
NOVICEATHLETEMACROCYCLE Intensity
Technique PreparatoryPhase First Transition Competition
SecondTransition
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7 MesocyclesDefined -Preparatory PreparatoryPeriod
Usuallythelongest period
Occursduring“downtime”(nocompetitions)
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Veryfewskillpractices
Emphasizebasicconditioning
Consistsof threemini-phases
Examples?
8 PreparatoryPeriod Breakdown
Hypertrophy/EndurancePhase
Earlystagesof preparatoryperiod
1to6weeks
HighVolume/LowIntensity
3-6setsof %1RM
BasicStrengthPhase
Middlestageof prep Period
Fewweeks
ModerateVolume/HighIntensity
2-5setsof %1RM
Strength/PowerPhase
FinalPrep.Stage
LowVolume/HighIntensity
3-5setsof %1RM
9 MesoscyclesDefined –1st Transition
Included to denote the break between high-volume training and highintensitytraining
Thepoint whereintensity/volumecrossover
Important tominimizedistractions
Maximizeathletefocus
10 MesocyclesDefined -Competition
Thegoalistopeakstrengthandpower
Increaseintensity/Decreasevolume
In-SeasonTraining
Peakonlylastsafewweeks
Maintainstrengthfortheseasonwithmoderatevolume/intensity
Timespent conditioningdecreases
1-3setsof 1-3≥93%1RM
Examples?
11 MesocyclesDefined –2nd Transition
Betweencompetitiveseasonandnext macrocycle
Activerest orrestoration
1to4weeks
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Recreationalactivitythat maynot involveresistancetraining
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Designing Macrocycles
Whenaretheplannedperiods?
Off-season(Preparatory)
Preseason(First Transition)
In-Season(Competition)
Considerationsforlongseasons
Maintenancevs.UndulatingMicrocycles
Post-Season(SecondTransition)
13 Discussion
Howwoulddifferent sportsnecessitateadjustmentsinperiodization?
Examples?
What about sportswithmultiplegamesinagivenweek?
Examples
How do you monitor progress and evaluate periodization effectiveness fromoneseasontothenext?
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