Professional Documents
Culture Documents
Periodization Strategies
Steven S. Plisk, MS, CSCS,*D
Velocity Sports Performance
Trumbull, Connecticut
AUTHORS NOTE: THE ISSUE OF translate well. This has made over the short term, especially in
program planning is based on pro- some straightforward issues ap- previously trained subjects. Sec-
fessional practice knowledge, pear complicated and has alienat- ond, optimal results are achieved
rather than scientific evidence. Al- ed its share of coaches or athletes. by manipulating training vari-
though an effort is made to pre- The intent of this article is ables in appropriate sequence(s)
sent relevant research findings threefold: (a) to relate periodiza- and combination(s), rather than
where appropriate, most of the tion to a familiar idea (game theo- simply accomplishing a given
concepts discussed in this article ry); (b) to discuss the decision- amount of work. Our objective in
are intuitive or anecdotal. making challenges involved in this article is to discuss the prac-
designing periodized training pro- tical issues involved in applying
grams; and (c) to present some ex- these conclusions.
Many strength and conditioning amples of applied strategies. Note
practitioners have embraced peri- that there are definite gaps in our Periodization and Game
odization theory over the last two current knowledge because peri- Theory
decades. Different interpretations odization theory is based largely On one hand, periodization can be
are now commonly applied in on empirical evidence; related defined as planned distribution or
practice and discussed in profes- (e.g., overtraining) research; and a variation in training methods and
sional publications or meetings. few mesocycle-length variation means on a cyclic or periodic basis
Yet despite its popularity, some studies. Most of these involved ex- (1, 8, 11, 17, 18, 20, 27, 38, 39,
people still seem to struggle with perimental periods no longer than 53, 58, 60, 67, 68, 81, 87, 88). The
the concept. Periodization origi- 23 months and/or subjects with basic goals are to exploit comple-
nated in Eastern Europe, and limited training experience, mentary training effects at optimal
therefore is perceived by many in whereas no actual multiple-meso- times, manage fatigue, and pre-
the West as a foreign idea (refer to cycle or integrated studies (e.g., vent stagnation or overtraining.
Siff [58] and Graham [20] for his- combined strength/power and This involves long-term, interme-
torical reviews). Although this has speed/endurance training) on ad- diate, and short-term planning.
enhanced its mystique, the con- vanced athletes have been pub- Accordingly, periodized training
cept often seems disconnected lished in English. programs are typically structured
from our knowledge and experi- Nevertheless, the available into macro-, meso-, and microcy-
ence. Likewise, a working under- evidence supports two conclu- cles that progress from extensive
standing of periodization involves sions (67, 68): first, periodization to intensive workloads as well as
a fair bit of scientific theory and seems to be a superior approach general to special tasks. Corre-
jargon, some of which may not to strength/power training even sponding decisions should be
Maximal strength
Brief maximal efforts [intra/intermuscular coordination; rate of force development]
Relative intensity: 75100%
Action speed: slow to explosive
Volume: 1525 reps/session @ 95100%; 2040 reps/session @ 9095%; 3585 reps/session @
8090%;70110 rps/session @ 7580% (8 reps/set for low skill movements; 3 reps/set for high
skill movements)
Density: full (up to 8 min) recovery between sets
Repeated submaximal efforts [hypertrophy]
Relative intensity: 8090%
Action speed: slow to explosive
Volume: 510 sets per exercise
Density: 14 min recovery between sets; 2448 hours between sessions
Combination methods
Speed-strength
Submaximal accelerative efforts [power; rate of force development]
Relative intensity: 3085%
Action speed: explosive/maximal
Volume: 37 sets per exercise; 13 reps/set @ 85%; 35 reps/set @ 8085%; 58 reps/set @ 7080%;
815 reps/set @ <70%
Density: 28 min recovery between sets; daily sessions
Reactive-ballistic efforts [stretch-shortening cycle; stiffness regulation]
Contrast methods [acute after -effects; potentiation]
Strength-endurance
Extensive interval [low/moderate intensity endurance capacity; recoverability]
Relative intensity: 3040%
Action speed: brisk/continuous
Volume: 36 sets per exercise; 2030 reps per set
Density: <5 min recovery between sets
Intensive interval [high intensity endurance capacity; recoverability]
Relative intensity: 5060%
Action speed: explosive
Volume: 36 sets per exercise; 2045 second duration per set (rep count is irrelevant)
Density: 13 min recovery between sets
made with respect to several fac- theory came of age a half century games (e.g., chess, poker) were
tors, including the biological re- later when John Nash, John first applied to economics. Its play-
sponses to training stimuli, the Harsanyi, and Reinhard Selten like connotations do not do justice
athletes developmental status, shared the 1994 Nobel prize for to the real-world significance of
and the specific demands of his or their pioneering analysis of game game theory. Since mathematician
her sport. theory as a foundation for under- John Von Neumann and econo-
Game theory, on the other standing complex economic is- mist Oskar Morgenstern first pub-
hand, is the science of strategic sues.) This theory originated when lished their Theory of Games and
thinking (5, 7, 9, 10, 26). (Game the principles of certain parlor Economic Behavior (86), its novel
Coaching Strategy
Coaching is often described as the
science of total preparation. In
some respects (e.g., game plan-
ning, play calling), it can also be Figure 1. Fitness-fatigue theory. An athletes preparedness is determined by the
described as the art of systematic summation of positive (fitness) and negative (fatigue) responses. In con-
unpredictability. The trick is to trast to the supercompensation theory based on a cause-and-effect re-
lationship between these two processes, this model proposes that im-
mix your plays with no demon- mediate training effects are characterized by their opposing action.
strable pattern in order to prevent Reprinted by permission from Zatsiorsky (92, p. 16).
Figure 4b. Annual macrocycle for modern pentathlon (intermediate application). Training effects are induced during the foun-
dation and preseason periods via a series of mesocycles-referred to as macrocycles in this diagram-consisting
of 34 summated (workload) microcycles and 12 unloading (rest) weeks. Reprinted by permission from Ndori and
Granek (45), p. 16.
Interval [speed-endurance]
Extensive training
Relative intensity: lowmedium (6080% competitive speed/power)
Duration/distance: shortmedium (e.g., 14180 s over 1001,000 m running distance for advanced
athletes; 17100 s over 100400 m running distance for novices)
Volume: large (e.g., 840 reps for advanced athletes; 512 reps for novices)
Density: high; short incomplete relief interval allowing HR to recover to 125130 bpm for advanced
athletes or 110120 bpm for novices (i.e. less than one third time needed for complete recovery; e.g.,
4590 s or 60120 s for advanced or novice athletes, respectively)
Intensive training
Relative intensity: high (8090% competitive speed/power)
Duration/distance: short (e.g., 13180 s over 1001,000 m running distance for advanced athletes;
1495 s over 100400 m running distance for novices)
Volume: small (e.g., 412 reps for advanced athletes; or 48 reps for novices)
Density: medium; longer but still incomplete relief interval allowing HR to recover to 110120 bpm
(e.g, 90180 s for advanced athletes; 120240 s for novices)
Repetition [speed/agility]
Relative intensity: very high (90100% competitive speed/power)
Duration/distance: very short/medium (e.g., 23 s up to several min)
Volume: very small (e.g., 36 reps)
Density: low; long near -complete rest interval allowing HR to recover to 100 bpm (e.g., 345 min)
Note: Objectives are indicated in brackets. Source: Plisk (51, p.484). HR = heart rate; bpm = beats per minute.
context. If applied with discretion, intermediate approaches need not methods in order to enhance the
there may be opportunities to in- be abandoned when the athlete effects. At present, however, the
clude certain training and recov- reaches an advanced stage. The summated training concept is
ery tactics fairly early in an ath- key in either case is systematic based largely on empiricism and
letes development. Likewise, application of sound means and intuition. Further research is