Periodization

Season Planning

What is Periodization?

Systematic division of training season into
phases

Allows coach to develop athletes to perform at peak

during main competitions

Goals

Maximize sport-specific performance

Develop sport-specific fitness levels
Minimize or avoid periods of burnout / exhaustion
Maintain an effective level of training

What is Periodization?

Basic Principle

Shift from an emphasis on higher volume / lower
intensity to an emphasis on lower volume / higher
intensity

What is Periodization?

Who Developed Modern Theory?

Matveyev (1962) in Soviet union

The Model broke the training into various phases

Theory was based on the General Adaptation Syndrome
developed by Hans Selye

SAID Principle

Specific Adaptations to Imposed Demands

Tudor Bompa brought concepts to North America in 1970s

Wrote Theory and Methodology of Training

Benefits

Allows for the Physical and Mental part of an athletes

preparation to be planned and organized

By extension, the periodization process creates a framework
for seasonal organization

Devising The Annual Plan

Preparation Period
General Period (Off-Season) strength, aerobic fitness, and
flexibility

Volume is higher / Intensity is lower
Specific Period (Pre-Season / sport specific training)
anaerobic training, ABCS, power, flexibility

Devising The Annual Plan

Attempting to raise level of conditioning as high as
possible

In-season maintenance of conditioning level

1st step fitness profile:

Strength
Power
Flexibility
Muscular Endurance
Agility
Body Composition
Cardiovascular Endurance

Devising The Annual Plan

Competitive Period

Goal to maintain / improve level of conditioning

Strength and power workouts should be done at least
once per week

Often includes a pre-competition phase for a few weeks
and a tapering phase tend days before the final
competition (peaks)

Transition Period (Post-Season / Recovery)

Athletes recuperate from a long competitive period

Rest and Relaxation

Maintain a general level of fitness

Preparing The Annual Plan

Analysis of Various Performance Factors

Technical
Tactical
Physical
Psychological Areas

Technical Analysis

Individual Analysis vs General Skill Analysis

Individual Evaluation Plans?

Daily / Periodic Evaluation and Feedback on Progress?

Tactical Analysis

Individual Qualities

Individual Preferences and Personalities

Squad Balance

Squad Depth
Vs

Coaches Vision?

Technical / Tactical Analysis

Impact on Individual and Team Goals

Implications for Teambuilding

Implications for Attitude and Focus

Physical Analysis

Season Schedule

# Games and Practice Opportunities

Sport Analysis / Basic Fitness Standards

Energy Systems

ATP-PC (Anaerobic)

Lactic Acid

Aerobic

Positional / Event Demands

Physical Analysis

Training Time Available?

Impact on Trainable Elements

What can be trained?

Expertise and Facilities?

Evaluation / Assessment Techniques?

Rest and Regeneration?

Physical Analysis

Players Returning from Injury

Substitution Rules and Fitness Levels

Pre-Event Warm-up

Physical

Sport/Activity-Specific (HR?)

Dynamic Stretching

Physical Analysis

In-Event Warm-up

Shifts vs Limited Entry Sports

Swimming / Track / Gymnastics

Post-Event Cool-Down

Light Jogging

Static Stretching

Psychological Analysis

Teambuilding Process

Coachs Style?

Vision

Players Committee?

Captains?

Team Code of Conduct?

Institutional Constraints?

Hazing Issues?

Socializing?

Fundraising?

Academic Concerns?

Preparing The Annual Plan

Fill in Months

Map out competitions

Identify periodization of training cycle

Break down training cycle into macro- and
microcycles

Measure and evaluate essential factors in

performance

Preparing The Annual Plan

Sequence / Prioritize major training tasks
throughout training cycle

Calculate percentage training time for

physical, technical, and tactical factors per

microcycle

Project the training load per microcycle

Classification of Annual Plans

Based on amount of main competitions

1 Main Competition (play-off)

Monocycle

1 preparation phase

General

Specific

1 main competitive phase

Tapering phase before competition

Classification of Annual Plans

2 Main Competitions

Bicycle two monocycles linked together

Preparation Phase I
Competitive Phase I
Transition Phase I (1 week)
Preparation Phase II
Competitive Phase II
Transition Phase II

Classification of Annual Plans

3 Main Competitions

Tricycle

Long preparation Phase I

Competitive Phase I
Short Transition Phase I
Preparation Phase II
Competitive Phase II
Transition Phase II
Preparation Phase III
Competitive Phase III
Transition Phase III

Characteristics of Various
Phases of the Annual Plan

Preparation Phase

Foundation is built for the athlete

Basis of physical, technical, and tactical areas are developed

Emphasis on high volume This phase usually lasts 3-6 months

6 months individual sports

2-3 months team sports

Characteristics of Various
Phases of the Annual Plan

Main Purposes

Acquire and improve general physical preparation

Improve physical factors required

Strength, speed, power, endurance, agility, flexibility

Develop psychological techniques

Develop and improve technique

Develop tactical concepts

Improve theoretical knowledge about sport

Characteristics of Various
Phases of the Annual Plan

General Preparation Phase

70-80% of time spent on developing aerobic
endurance

Strength sports objective is strength development

Team sports- only very basic technical and tactical
skills

No Competitions

Characteristics of Various
Phases of the Annual Plan

Specific Preparation Phase

Sport-specific fitness training

70-80% of activities / drills are sport specific
Volume starts to diminish by 20-30% by end of phase
Intensity increases and competition is simulated

Characteristics of Various
Phases of the Annual Plan

Competitive Phase
Conditioning must be maintained
90% of training sport specific
Technical, tactical, and psychological training
increases

Intensity increases

Volume decreases

Can last from 2-9 months

Characteristics of Various
Phases of the Annual Plan

Pre-competitive subphase (summer)

4-6 weeks

Unofficial contests

Characteristics of Various
Phases of the Annual Plan

Main Competitive Phase

Weekly training should reach maximum intensity 2-4
times per week

Stress levels should be varied

Hard day followed by easy day

Competitions should (ideally) build in order of
importance and difficulty

Characteristics of Various
Phases of the Annual Plan

Main Competitive Phase

Tapering Phase

Should proceed the final competition by 1-2 weeks

Volume and intensity are reduced

Not more than two intense training periods
within the week

In second week strength program should be
stopped

Characteristics of Various
Phases of the Annual Plan

Transition Phase

Usually lasts 3-4 weeks

1st week evaluation

Continue to exercise at a low intensity