PERIODIZATION

DAVID SADKIN
0903 8 7
https://www.yout
ube.com/watch?
v=R7OyvHcKaHU
 Objectives
Part 1 Part 2 Part 3
What is What are the How to taper &
periodization methods peak

• The organisation of
• The physiology of
• The theory behind training
tapering/peaking
periodization • How to manipulate
• The effect on
• The training variables training for improved
performance
and principles in outcome
• How it is applied in a
relation to periodization • How it is applied in a
real world context
real world context
“What is periodization”

Definition…….
• “Portion or division of time into smaller
easy to manage segments or ‘phases’
of training” (Bompa, 2015)
• “Peak performance is bought about “ There is a time for everything and a season
through the potentiation of biomotors for every activity under heaven...
& the management of fatigue” (Turner A time to tear down and a time to build…
& Comfort, 2018) A time to search and a time to give up…
A time to keep and a time to throw away…
• “ Periodization of biomotor abilities A time to tear down and a time to mend…”
and the annual plan are the (Ecclesiates 3, 3-7, NIV)
necessary methodological tools to
maximize physiological adaptations”
(Bompa & Buzzichelli, 2019)
“What is periodization”

Goals………
• Provide for long-term athletic
development.
• Elevate an athletes performance
at predetermined time points.
• Reduce overtraining potential.
• Maximise specific physiological
and performance adaptations.
(Bompa & Haff, 2009)
 “What is periodization”

Needs Training
• Sporting demands Analysis • Competition Programme
• Sporting • Mechanical
requirements • Individual profile • Training plan
• Metabolic
• Position/ event? • Periodization type
• Skill
• Diagnostics chosen
• objectives
• On-going
monitoring
Needs
Goals
Analysis
“What is periodization”

Needs Analysis

Specificity – broken down

into three main criteria:
• Mechanics
• Energetics
• Coordination
Which involves triangulation
on the performance target
 “What is periodization” Jeffreys & Moody – Chapter 8
(Plisk, 2016)

Needs Analysis •
Energetics
(system integration)
• ATP-PCr
• Anaerobic Glycolysis
• Oxidative
Mechanics
(forces, kinetics, kinematics) Coordination
Dynamic correspondence
(movement skills)
(Verkhoshansky – Supertraining) Movement requirements
• Rate & time of peak force • Adaptive ability
production (impulse) & the • Balance
velocities at which it is applied • Combinatory ability
• Dynamics of effort (power) (coordination of body
• Amplitude & direction of
movements into a given
movement action)
• Accentuated region of force • Differentiation (adjustment of
application
body movement and
• Regime of muscular work mechanics)
• Orientation
• Reactiveness
• Rhythm
“What is periodization”

Bio-motor abilities
Speed
• Rate of motion
Strength
• Maximum force a muscle can
generate
Endurance
• The capacity to maintain strength/
withstand fatigue
Coordination
• State of body equilibrium/ ability to
use multiple body parts together
Bompa & Buzzichelli, (2019)
“What is periodization”

Training Principles
&
Training Variables

“Right tool for the job??”

“What is periodization”
• A decreasing biological
response to a constant
stimulus. Beneficial stressors
= adaptation. Monotonous
stressors = stagnation.
Accommodation
•SAID. Training should link
with the demands of the
sport.
Specificity
Training Principles
Continuity •The same stimulus Progression
provides individual
responses per each
• Homeostatic mechanisms athlete due to •The best training effects are
up-regulate systems in genetics, training achieved by progressing from
response to training and general to specific and from
status or age of extensive to intensive.
de-regulate them in development.
response to detraining.
Individuality
Synergy • Sequenced training
effects are achieved by “Effective programming
planned distribution
•Progressively develop and/or variation of needs to be founded on
integrated movement training means (context)
qualities. Integration of and methods
adhering to a number of
various stimuli to achieve
interactive and cumulative (workload) periodically training principles”
responses.
(Plisk, 2003 in Jeffreys &
Variability Moody, 2016)
 “What is periodization” Training Variables

Volume Intensity Load Frequency Recovery

•The amount of •How hard •Volume x •Number of sessions •Timing of application

of stressors is crucial to
training training is in within a micro/meso
intensity cycle avoid ‘overtraining’ or
completed relation to a (training load) ‘injury’
usually expressed known max eg: •How frequently a •Rest between reps/sets
in time and/or (%1RM, MAS, HR •Amount of stress is applied and time between

distance ETC…) externally •Integration of sessions ie: recovery

days
biomotor abilities
•Sets & reps •Internally eg: RPE resistance
“What is periodization”
Manipulation of training variables

Manipulating Volume and 1) Classical: Reciprocal change 2) Wave: Similar fluctuations in

Intensity of volume and intensity. volume and intensity.

• Numerous strategies exist for

manipulating training volume &
intensity to facilitate overload,
encourage recovery, adaptation and
provide variation
• The chosen strategy should be
determined by the objective of each 3) Incremental: Gradual increases in 4) Varying Intensity: Maintenance of
volume and intensity of work. . high training volume with oscillating
phase of training. intensity.

Rosenblatt, (2014)
5) Varying Volume:
*6) Reactive: Manipulation of daily Maintenance of high
training volume and intensity based training intensity with
on how the athlete and coach feel. oscillating volume.
“What is periodization”

Periodization: Paradigms
Three theories can serve as the
foundational concepts for how
periodization may deal with
adaptation and recovery
responses:
• The General Adaptation
Syndrome (GAS) Paradigm.
• The Stimulus-Fatigue-Recovery-
Adaptation Paradigm.
• The Fitness-Fatigue Theory /
Modified Fitness-Fatigue
Paradigm.
 “What is periodization”
General Adaptation Syndrome (GAS)
(Supercompensation)
• Originally described as
supercompensation or Weigert’s law
(Folbrot, 1941).
• Developed into GAS by Hans Selye
in 1956.
• The bases of progressive overload.
• Alternate intensities to allow for
recovery.
• Training stimulus increases = increase
in fatigue and subsequent decrease
in performance.
• Adaptive mechanisms allow for an
increase in performance
(supercompensation).
 “What is periodization”
General Adaptation Syndrome (GAS)
(Supercompensation)
Benefits of applying the concept of
supercompensation:
• Assist the athlete with management of
stress and ability to cope with high
intensity training.
• Helps the coach create structured
training.
• Avoids the rise of dangerous levels of
fatigue (overtraining).
• Helps the coach become aware of the
need to alter training to facilitate the
best adaptation.
• Helps justify the use of alternate recovery
modalities (eg: massage, compression,
ice baths etc..)
• Enables the coach to adjust
precompetition training to maximize
peak performance.
 “What is periodization”

Stimulus-Fatigue-Recovery-Adaptation Paradigm

• Fatigue accumulates in proportion

to the strength and duration of a
stimulus (Verkhoshansky, 1988.
• Post exercise = rest, enabling
fatigue to dissolve and
adaptations to occur.
• If training is too infrequent,
detraining will occur ( Turner,
2011).
“What is periodization”
The Fitness-Fatigue
Paradigm
• Relationship between fatigue, fitness
and preparedness.
• Strategies that maximize fitness and
minimise fatigue – greatest potential
for athlete preparedness.
• Plisk & Stone (2003)
The Modified Fitness-
Fatigue Paradigm
• Numerous independent fatigue and
fitness factors exist post training.
Various demands eg: strength, power,
endurance…
• Independent and cumulative
aftereffects due to multiple stressors.
• Chiu & Barnes (2003)
 Objectives
Part 1 Part 2 Part 3
What is What are the How to taper &
periodization methods peak

• The organisation of
• The physiology of
• The theory behind training
tapering/peaking
periodization • How to manipulate
• The effect on
• The training variables training for improved
performance
and principles in outcome
• How it is applied in a
relation to periodization • How it is applied in a
real world context
real world context
“What are the methods”
Periodization of the
annual plan Annual training plan
Divides the training plan into smaller Three main phases:
phases, allowing for easier planning and
management of the training programme. • Preparatory (general/specific)
Macrocycle
• Competition (Pre-comp/ comp
• 1 year/ season – achieves the goal
• Transition
Mesocycle
• 4 – 12 weeks: achieves mid-term goals
Microcycle
• 1 – 2 weeks: manipulation of volume
and intensity to promote adaptation
Training day
• 1+ session
 “What are the methods”
Annual plan characteristics
Preparatory phase Competitive phase Tapering phase
(part 3)
• To acquire/ improve • Continued improvement or
general physical training maintenance of sport-specific
capacity Transition phase
(off season)
• To improve biomotor • Perfecting and consolidating
abilities required by the technique • Link annual
sport plans
• Elevate performance, dissipate
• To develop, improve or fatigue • Prepare for
perfect technique
another major
• Gaining competitive experience comp
General prep Specific prep
• Prepares athlete
• Elevate working capacity
• Transition from physical Main comp Pre-comp for next training
• Increase general physical preparation
development to
competition-related
cycle
activities • Maximising athletes • Athlete experiences
• Improve technical elements readiness unofficial competitions

• High level of physical conditioning to

allow the athlete to tolerate the
forthcoming training demands
“What are the methods”
Periodization of
biomotor abilities
Allows athletes to develop the
greatest levels of speed, strength,
power and endurance for the main
competitions of the year.
Strength training plan
(example)
• Anatomical adaptation (build
a foundation)
• Maximum strength (muscular
endurance and power reliant
on strength)
• Conversion to specific
strength (transformation of
strength into power)
• Maintenance phase
• Cessation (aid
supercompensation)
Bompa & Buzzichelli,
2019
 “What are the methods”
What are the different strategies
used to manipulate training units to
help achieve the goals of
periodization

• Linear
Team sport vs
• Concurrent
individual?
• Conjugate
• Concentrated
• Block
• Taper
• Competition
“What are the methods”

Track & Field Example

Which one is better?

Conjugate Concurrent Linear/ Block

Tyson Gay Yohan Blake Michael Johnson

100m – 9.69 NR 100m – 9.69 200m – 19.32 NR
200m – 19.58 200m – 19.26 400m – 43.18 NR
“What are the methods”

Linear Strategy
“Periodic sequencing of one
physical quality after another:
hypertrophy, strength, power”
• Each becoming more sport-
specific eg: general – specific/
extensive - intensive
• Predominately used within strength
training
• Pros: progression of physical
development
• Cons: doesn’t always match the
physical requirements of the sport
“What are the methods”

Track & Field Example

Long to short vs short to long

Spend less time at Allows for greater

correct intensities time spent on speed
(speed) (mechanical
approach)

Allows for greater High injury risk, need

time spent building for high level
strength (physiology technique prior
approach)

Linear – Block Linear – Block

strategy: decrease strategy: high
in volume with an intensity with an
increase in increase in volume
intensity
“What are the methods”

Concurrent Strategy
“Training multiple competing qualities
during the same mesocycle: endurance,
strength”
• Lots of sports require development of
numerous physical qualities
• Not appropriate for an athlete trying to
make specific gains
• Development of some qualities may
come at an expense of others – session
planning/nutrition
“What are the methods”

Conjugate Strategy
“Training multiple complimentary qualities
during the same mesocycle: strength, power”
• T&f – accel and strength/ max v and power
• Intensity is only maximised n ONE
• Pros: develop several physical qualities at
once
• Cons: only applicable for highly trained
individuals
• As opposed to ‘linear’ causing specific stress
several times across a microcycle
• Aids long term development without
unnecessary fatigue
Verkoshanksy, 1985/ Westside Barbell
“What are the methods”

Concentrated Strategy
“Short periods of isolated training
stress for a single physical quality:
aerobic capacity”
• Significant adaptation gains made
in short periods of time
• High volume and intensity
(potentially monotonous)
Premiership football: 10% ↑in MAS average
• Short-term strategy with specialised (week 2-3 = 47% overall training load)
athletes
“What are the methods”

Block Strategy
Sequential blocks of concentrated
mesocycle”
• Links with concentrated strategy
• Delayed effects of training leading to
performance
• Three blocks: accumulation –
transmutation – realisation
• Accumulation: develop primary qualities
• Transmutation: concentrated loading of
sport specific qualities
• Realisation: reduction in stress, emphasis
on performance
• Employed most commonly by athletes
that compete bi/monthly
“What are the methods”

Taper & Competition

“Taper: Reduction in volume or

intensity to facilitate
supercompensation”
(Periodization Lecture 3)
“Competition: Preparation for
sequential competitions in
short transition” (Periodization
Lecture 3)
“What are the methods”

Track & Field Example

Which one is better?

Conjugate Concurrent Linear/ Block

Tyson Gay Yohan Blake Michael Johnson

100m – 9.69 NR 100m – 9.69 200m – 19.32 NR
200m – 19.58 200m – 19.26 400m – 43.18 NR
“What are the methods”

Something to think about…

Marathon Runner: 2/3 races per
annum…
Football: 40 week competitive
cycle…
Olympic Thrower: 4 year cycle…

Numerous models Not

exist interchangeable

Needs analysis
‘Art’ practise of
should underpin
experience
strategy
 Objectives
Part 1 Part 2 Part 3
What is What are the How to taper &
periodization methods peak

• The organisation of
• The physiology of
• The theory behind training
tapering/peaking
periodization • How to manipulate
• The effect on
• The training variables training for improved
performance
and principles in outcome
• How it is applied in a
relation to periodization • How it is applied in a
real world context
real world context
 “How to taper & peak”
Tapering
definitions …
• A segment of time when the
amounts of training load are
reduced before a competition
in an attempt to peak
performance at a target time.
• A Progressive, non-linear
reduction of the training load
during a variable period of
time, in an attempt to reduce
the physiological stress of daily
training and optimise
performance. (Mujika&
Padilla, 2003)
Peaking
definitions …
• An elevation in performance
to its highest level. Achieved
by reducing training load at
key predetermined times
dictated by the competitive
calendar.
• This reduction in training load
= a ‘taper’, with the objective
of optimising preparedness at
a specific time. (Haff, 2014)
 “How to taper & peak”

Physiological Premise
“if adequate rest, recovery,
or reductions in training load
are implemented, fatigue will
be dissipated, resulting in an
elevated preparedness. If
these reductions in training
stimuli are continued for too
long, there will also be a
reduction in fitness, resulting
in a state of detraining, which
will have a negative effect
on overall preparedness”
(Bompa, 2019)
 “How to taper & peak”

Delayed Training Effects Paradigm

Examines the relationship between:
• Supercompensation of performance
• Elevation of preparedness
• Magnitude of training stress
• If magnitude of training stress is large or too
long - ↑level of fatigue and fitness
• ↑ accumulated fatigue or overall training
load – longer time needed to dissipate
fatigue
• Also, if training load is small – level of fatigue
is less & fatigue dissipates faster. However –
smaller adaptations & lower preparedness
“effectiveness of the taper is determined by
the training that precedes it”
“How to taper & peak”

Optimal and Suboptimal

Taper Lengths

“If duration of taper is too long =

involution (detraining) and
reduction in preparedness &
subsequent performance”
 “How to taper & peak”

Tapering Aim
“Optimise athletes preparedness at
a specific time, allowing greater
potential for competitive success”
• Before the taper is initialised the
adaptations to training have
already occurred
• Once fatigue has dissipated,
adaptations are realised

Neurological, Morphological/structural, Metabolic

etc…
 “How to taper & peak”
Tapering Models
Defined as progressive or nonprogressive Team sport vs
individual?
Progressive:
• Linear (higher mean training load)
• Exponential (slow)
• Exponential (fast)*greatest performance
gains in comparison (3.9%-4.1% Mujika,
2003)
Nonprogressive:
• Step – standardized reductions in
training – sudden decreases in training
load* less effective than above
“Many factors, such as training load prior
to the taper and duration of the taper will
influence the type of taper employed.
*exponential (fast) recommended in most
instances”
 “How to taper & peak” “Reducing workloads & dissipating fatigue”

“Maintaining training intensity throughout the tapering period is

Tapering Variables
critical”

Training Volume: Training Intensity:

• Reduce duration of each session or frequency of • Maintenance of training residuals.

training
• Decreased intensity during taper usually decreases
• Optimal is to reduce volume during session (need to performance vs higher intensities tend to be
consider training load) associated with supercompensation

• Generally 50-90% reduction in training volumes Taper Duration:

Training Frequency: • Very challenging to calculate. Magnitude of fatigue

will dictate time frame to dissipate fatigue
• Reduce frequency = overall reduction in volume
• Challenge is to dissipate fatigue, maintain fitness &
• Conflicting findings - supercompensation vs elevate preparedness. Determined by how rapidly
maintenance fatigue is decreased. Optimal’ lasting between 8-14
days, however highly Individual response
• Maintain at a greater level or = to 80% of pre taper
frequency
“How to taper & peak”

Performance Change
“Imagine the implications of a 0.5%
performance change in the elite arena”

2000 Sydney Olympics – 1.62% between

gold and 4th in swimming

4th place: 9.99 - 0.5% ↑ = 9.94 (Silver)
3rd place: 9.95 - 1% ↑ = 9.85 (Gold)
6th place: 10.08 - 2% ↑ = 9.88 (Gold)
2004 Athens Olympics – 1.96% between
gold and bronze in weightlifting
Performance between 0.5% - 11%
Strength & power between 8% - 25%
 “How to taper & peak”
Identifying the peak Maintaining the peak
• Athletes performance • Time required to reach zone 1 is
important
• Based upon previous years PB
• Individualised – on average 4/6
• Zone 1 (high): no more than 2% down microcycles (1-2 months)

• Zone 2 (medium): 2% – 3.5% deviation • First 3-4 still high fatigue

• Zone 3 (low): 3.5% – 5% • Last 1-2 = adaptation, decrease stress
thus supercompensation
• Zone 4 (poor): more than 5%
• Too many races can deteriorate
“When athlete can achieve zone 1 = close to peak performance”
performance towards the end

• Optimal peaking time = 7-10 days

(champs)
 When you get it right…

2:00.07 – 1:58.88 = 1.5%↑

1:00
 “Summary Quiz”
• What are the four terms within an annual plan?
Macrocycle, mesocycle, microcycle, training unit
• What are the three criteria for triangulation on the
performance target?
Mechanics, energetics, coordination
• Name the 5 training variables?
Volume, intensity, frequency, load, recovery
• What are the 3 periodization paradigms?
GAS, stimulus fatigue, fitness fatigue
• What are the 6 methods of manipulating volume &
intensity?
Classical, wave, incremental, varying volume, varying
intensity
• What are the 7 strategies of periodization?
Linear, concurrent, conjugate, block,
concentrated, taper, competition
• Define a concurrent strategy?
Developing multiple competing qualities during
the same mesocycle
• What are the 3 phases of block periodization?
Accumulation, transmutation, realisation
• Name the 3 different models used for
tapering?
Linear, exponential, step
• What is the expected % improvement from a
taper?
0.5% - 6%
Reference List
• Chapter 18-20/22: High-
Performance Training for
Sports. Lewindon &
Joyce, (2014).
• Chapter 8/17: Strength
and Conditioning for
Sports Performance.
Jefferys & Moody,
(2016).
• Chapter 6-9:
Periodization. Theory
and Methodology of
Training. Bompa, (1999).
• Chapter 6: Supertraining.
Verkhoshansky & Siff,
(2009).