What is periodization? Why is it important?
For decades, athletes prepared for competition by using a trial and error approach to their training. Training was rarely scientifically based, and athletes usually experimented with a variety of approaches hoping to discover the one that was most effective.
If a particular method failed to produce the desired results, athletes typically moved on to a different program. The ultimate cost of using an ad hoc approach to training frequently resulted in the athlete failing to reach his or her optimal athletic potential. Athletes often fell into the
trap of training too hard too often and for too long, leading to unnecessary injuries and overtraining. As a response to this hit-or-miss approach to training, Eastern European Bloc countries began developing and using a more scientific approach to athlete preparation.
The scientific method of establishing a relationship between training intensity and volume over time is referred to as periodization. This method of training is very successful at preparing and peaking athletes for competition and has become the standardized training method for athletes throughout the world.
Periodization (cycling) is a system of training that allows individual variations in program volume and intensity over a specific period of time. The relationship between intensity and volume is typically an inverse one-in other words, as intensity increases, volume decreases and vice versa. The period covers an entire training year for the majority of athletes, but can be as long as 4 years for Olympic athletes. The classic periodization model is broken into three phases: macrocycle, mesocycle, and microcycle.
The first phase, macrocycle, is the longest phase and is usually a year long. This cycle spans the four seasonal periods of off-season, postseason, pre-season, and in-season. The second phase, mesocycle, can last for several months. Usually there are three or more mesocycles per macrocycle, depending on the sport and number of competitions throughout the year.
The last phase, microcycle, lasts one week or more, concentrating on daily and weekly training fluctuations. There are approximately three or more microcycles per mesocycle.
The purpose behind the periodization concept is to help prevent the athlete from burning out and/or overtraining. Periodization necessitates that the athlete’s training program consist of a period of non–sport-specific activities during the early part of the season where training volume is kept high and the intensity relatively low. As the season progresses toward competition, the athlete must change his or her exercise focus to incorporate sport-specific training with higher intensity and lower volume. This scientific approach to training reduces the potential of overtraining and simultaneously maximizes performance outcomes.
A widespread approach to a training cycle for many athletes is dividing their actual training sessions into four major periods. The period that the athlete will cover depends on what part of the season the athlete is in. The four periods include preparatory, first transition, competition, and second transition. Each period covers a specific training method.
The first period is the preparatory period and is usually the longest, covering very limited sport-specific skills. The primary emphasis during this period is to focus on a basic level of conditioning that can include very low-intensity distance running, swimming, and cycling. During the early part of this period, the athlete usually engages in basic strength training exercises that involve high-repetition loads and low resistance.
This helps prepare the body for the more strenuous workouts as the period progresses. Because of the high volume of training during this stage and its effects on the athletes’ time and energy stores, athletes are highly discouraged from trying to add additional training components into this period such as plyometrics or intervals. A typical resistance training program during the preparatory period would be subdivided into varying strength phases needed for success. The phases in order of importance are endurance/hypertrophy, basic strength, and strength/power. These phases are designed to build muscle, increase endurance and optimal strength, and develop sports-specific explosiveness and power.
Each phase has a designated period that builds on the previous phase. As each phase progresses, training intensity and volume will increase and decrease, respectively. The first transition period is the second stage and falls between the preparatory and competition period. This period is usually the crossover point between training intensity and volume. The third period is the early competition period and is a very intense training phase in which the athlete concentrates heavily on sport-specific skills and game strategy. During this period, training volume is very low and intensity high, allowing the athlete to focus on peak strength and power during skill development.
As the season progresses, the athlete will need to manipulate his or her training intensity and volume carefully during the weeks leading up to and during competition. This will ultimately help the athlete avoid overtraining and unnecessary injury and performance decrement. The competition season should be used principally for performance maintenance as opposed to trying to increase the athlete’s capacity.
The final period is the second transition, or active rest period. During this period, the athlete unloads by spending as much as 1 to 4 weeks (depending on the sport and season) resting from the rigors of training and competition. This period is designed to help the athlete recover from injuries and the physical and mental demands of his or her sport. During this period, an athlete will engage in low-impact activities that are unrelated to his or her sport. For example, a soccer player may play volleyball or tennis during this period, allowing him or her to recover not only physically and mentally but also to help maintain his or her fitness. Athletes should try to avoid inactive rest, as this may lead to unwanted detraining. The benefits of periodized training are well documented. Periodization helps an athlete reach peak performance through steady progressive training, and at the same time avoiding the mistakes of overtraining and possible injury. Athletes who are inexperienced in developing periodized programs should consult with a knowledgeable and qualified strength and conditioning specialist to help them design and implement a sport-specific periodized plan.
Quick Fact
A periodized exercise program should be complemented with a well-developed periodized nutrition program.
Terms:
Volume – The amount of work done during an exercise bout.
Periodization – A method of training that varies the volume and intensity of training over a period of time to prevent overtraining
Inactive rest – An extended period of inactivity.
