PERIODIZATION FOR

STRENGTH & POWER

ATHLETES
Developing a Workout Plan
Resistance training Program Design Variable
• Need Analysis
• Exercise Selection
• Training Frequency
• Exercise Order
• Training load and frequency
• Volume
• Rest Period
General Adaptation Syndrome
Application of GAS
• 1. The purpose of training is to cause the body to adapt to sport-specific stressors. Training
should (a) strengthen physiological systems, (b) mobilize the correct energy systems and fuel
supplies, and (c) repair damaged cells.
• 2. Train each athlete according to their current level of physiological functioning. The
athlete's training age and biological age will impact the amount of tolerable training stress.
• 3. Use a training stress that produces a recoverable level of fatigue within a reasonable
amount of time. The optimal training program stimulates adaptations by causing a recoverable
level of fatigue to the cells and organ systems. After each bout of training the athlete should feel
fatigued to some degree, but not so exhausted that homeostasis is disturbed to the point of
overtraining.
• 4. Always incorporate the recovery time as a recognizable part of the athlete’s training
program. Once the structural and enzyme protein adaptations have occurred the body will be at a
higher physiological level of functioning.
Principles of Sports Conditioning
Specificity

Adaptation

Progress

Overload

Individuality

Recovery

Reversibility
Kinetics & Kinematics
• Power is a time derivative of work
• By definition, power is rate at which work is done.
• Power = Work/Time Also, Power = Force. Velocity
• Work = Energy = dot product of Force & displacement = mgh =mv2/2

In reality, We can only Pressure not force,

Pressure = Force per unit area
Hence, lesser the area more the force. Force only act between COG to COG
Olympic Lifting v/s Powerlifting
• Work = Energy = mgh/t,
• Where m is Mass,
• g is acceleration due to gravity = 9.8m/s2,
• h = Height to be travelled,
• t is time for execution of lift.
• Since the output of work is comparatively higher in C&J, Snatch, C&P, than
squat, bench press & deadlift, due to greater value of “h” & value of “t” is very
less (May be 10 Sec in total) Olympic lifting is more power oriented lifting.
Periodization
• Coaches felt a need to manage the training stimulus in order to maximize the
desired neuro-muscular adaptation and avoid excessive accumulation of
fatigue. By constructing a periodical blueprint based around important
competitions. This helped lifters & coach to schedule when specific qualities
to be developed & when fatigue needs to be minimized.
Organization of Training Schedule
• Training Session - Single unit of training
• Microcycle - Group of training sessions. One week duration
• Mesocycle - Group of microcycles. Usually lasting 4 to 12 weeks.
• Phase - Specific portion of season. Usually, divided in to preparatory &
competitive
• Macrocycle - Entire time period of planning.
• Types of Macrocycles:
• Lasting 12 Weeks.
• Annual (Lasting one year)
• Quadrennial ( Lasts for 4 years)
 Macrocycle
Phase Phase
Mesocycle Mesocycle Mesocycle

Microcycle Microcycle Microcycle Microcycle Microcycle Microcycle

Parameters of training Effects
Maximal strength

High-speed strength

Explosive strength 

Starting strength 

Reactive ability 

Local muscular endurance 

Maximal anaerobic power 

Calculating Maximal Strength
• EPLEY FORMULA FOR OPEN SETS
1RM = (Weight Lifted X Reps X 0.033) + Weight Lifted
1RM = Weight lifted(1+r/30)
Designing a Macrocycle
• Relative or Partial Intensity
• To establish a relationship between Volume, Intensity & Adaptation Dr.
Tudor Bompa introduced a concept of relative or partial intensity
• Dr. A. A. Zeinalov discovered maximum lower body strength occurs between
70% to 85% intensity of Max strength.
• Also Dr. Gregory Haff accumulated the data from finite sample of lifters and
introduced a REP-MAX chart for calculating intensity w.r.t Epley Formula .
• Dr A. S. Prilepin also accumulated the data to conclude on optimal sets &
reps ranges for development of maximal strength.
• So, the conclusion of relative intensity equation is,
Relative Intensity = Actual percentage 1 RM / Percentage of Rep Max
Chart w.r.t number of reps per set
Rep Max & Prilepin’s chart
Reps Intensity % of No. of Optimal Total
1 100 1RM Reps per Reps in Range
Set Total
2 95 Workout
3 93 55-65 3-6 24 18-30
4 90
70-80 3-6 18 12-24
5 87
6 85 80-90 2-4 15 10-20
7 83
90+ 1-2 4 10
8 80
9 77
10 75
EXAMPLE:
Lift 1: (Accordingly, coach have to similar cycle for remaining 2 Lifts as Well)

Rep Max
  Chart Relative
  Actual % of Intensity Intensity Total
  1RM Reps Sets % % Reps  
WEEK 1 70.00 6.00 4.00 85.00 82.30 24.00  
WEEK 2 73.95 5.00 4.00 87.00 85.00 20.00  
WEEK 3 78.30 4.00 4.00 90.00 87.00 16.00  
WEEK 4 55.25 6.00 2.00 85.00 65.00 12.00 Recovery Week
WEEK 5 80.00 4.00 5.00 90.00 88.88 20.00  
WEEK 6 83.70 3.00 5.00 93.00 90.00 15.00  
WEEK 7 87.40 2.00 5.00 95.00 92.00 10.00  
WEEK 8 67.50 4.00 2.00 90.00 75.00 8.00 Recovery Week
WEEK 9 90.00 2.00 5.00 95.00 94.73 10.00  
WEEK 10 95.00 1.00 3.00 100.00 95.00 3.00  
WEEK 11 95.00 1.00 2.00 100.00 95.00 2.00  
WEEK 12 Complete Rest/Active rest
Total           140  
WEEK 13 Competition/1RM Test
Accessories/ Auxiliary Exercises Selection
Parameters
• Change of Stimulus while maintaining specificity ratio
above 90%.
• Testing the strength of particular muscle Group.
• Corrective & rehab exercises.