tandard Periods of a Traditional Periodized Training Program

The Preparatory period is typically the longest and occurs during the off-season when no
competitions are scheduled and only a limited number of sports–specific skill practices are
planned. The focus is primarily on the attainment of base level of conditioning to increase the
athlete’s tolerance to more intense training. Conditioning activities begin at relatively low
intensity and high volumes (hypertrophy phase) and progress to moderate/high intensity with
moderate/high volumes (strength phase) to high intensity and low volumes (power phase) (see
Table 1)(Baechle & Earle, 2000). Workouts consisting of alternate modes of exercise such as
swimming, circuit weight training, and cycling are suitable and allow for creating a
foundation
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for the next levels of training (Graham, 2002). Because high volume training typically causes
fatigue which will compromise optimal conditions for improving sport-specific trainng,
technique training is not of high priority (Baechle & Earle).
Table 1.
A Periodization Model for Resistance Training
Preparation First
Period Competition
transition
Phase Hypertrophy Basic Strength/
Variable Low to Strength Power OR
Intensity moderate High High
50-75% 1 80-90 % 87-95 % > 93 % 1 80-85 % 1
RM 1RM 1RM RM RM
High to
Moderate Low Very low Moderate Volume
moderate
3-6 3-5 3-5 1-3 2-3
sets sets sets sets sets
10-20 4-8 2-5 1-3 6-8
repetitions repetitions repetitions repetitions repetitions
Peaking
Maintenance
Very high Moderate
Adapted from (Baechle & Earle, 2000)