Periodization - Nick Winkelman

Athlete Profiling: Choosing a

Periodization System to Maximize y Individual Performance

Nick Winkelman MSc CSCS,*D Director of Training Systems AZ-NSCA State Director Athletes’ Performance

S i l Th k Special Thanks • NSCA • Athletes’ Performance Staff & Family • Performance Partners

Objectives: Periodization Objectives: Periodization • Define Define and present the basis for using  and present the basis for using periodization • Discuss considerations for using periodization Discuss considerations for using periodization • Discuss periodization profiles for Novice,  I Intermediate and Advanced athletes di d Ad d hl • Provide examples based on the              Athletes’ Performance Training System

The Basis of  Periodization ‘Creating a Long‐Term Plan’

History of Periodization K t (Ol i S t 1917) • Kotov (Olympic Sport, 1917) – General, Preparatory and Specific Stages

• Matveyev, 1964 – Former USSR (Eastern Block) – Founder of ‘Traditional Theory’ d f‘ d l h ’ – Defined as the ‘subdivision of the seasonal  program into smaller periods and training cycles’ program into smaller periods and training cycles Preparatory Period General (GPP)

Special (SPP)

((Issurin,, 2010,, Verkhoshanskyy and Siff,, 2009,, Bompa p and Haff,, 2009))

Competition Pre

Main

Transition Transition

Defining Periodization • Kraemer and Häkinnen, 2002 K d Häki 2002 – Defined as ‘programmed variation in the training stimuli  with the use of planned rest periods to augment recovery with the use of planned rest periods to augment recovery  and restoration of an athlete’s potential’

• Mike H. Stone, 2004 – Defined as a ‘logical phasic method of varying training  volume, intensity factors, and exercises in order to  optimize training progress’ optimize training progress’

• Verkhoshansky and Siff, 2009 – Defined Defined as the  as the ‘long long‐term cyclic structuring of training and  term cyclic structuring of training and practice to maximize performance to coincide with  important competitions’

Periodization Cycle Hierarchy Periodization Cycles

Description

Quadrennial Cycle Quadrennial Cycle

Multi‐year plan: ≥ 4 years Multi year plan: ≥≥ 4 years 4 years

Macrocycle

Description of complete training  period: ≤≤ 1 year period: ≤ 1 year 1 year

Mesocycle (Phase)

Description of singular training cycle  or block: 3 3‐4 weeks

Microcycle

Describes the structural unit of a  mesocycle: 1 week 1 week

Workouts

Describes the structural unit of a  Describes the structural unit of a microcycle: hours/minutes hours/minutes

Periodization Loading Parameters Loading Parameters

Description

Volume 

Describes the total number of lifts  completed in a training session                                (Ex.4lifts x 4sets x 6reps = 96lifts)

Intensity Intensity 

Describes the quality of each lift and is  measured as power (W), repetition  maximum (RM) or percent of 1RM  (%1RM)

Volume Load 

Describes the total training stimulus and  is the recommended variable for tracking is the recommended variable for tracking  loading status                   (Ex. 4sets x 6reps  x 100kg = 2400kg)

RPE (Cybernetics)

Describes the subjective impact the  Describes the subjective impact the intensity of each lift/session has on an  individual (Each lift/session is rated  1‐5 or  ↓RPE‐↑RPE)

Why Periodization? D ik f t i i • Decrease risk of overtraining – Manage fatigue

• Optimize performance over a specific time  f f period – 1‐3 Peak Events (ex. T&F Indoor/Outdoor) 1 3 P k E t ( T&F I d /O td ) – Sporting Season (ex. Soccer)

• C Cyclical structure maximizes general and  li l t t i i l d specific preparation • Accounts for individualization, training  A t f i di id li ti t i i status/age and available time periods

Periodization Considerations k f h d h h • Peak Performance is achieved when the correct  Periodization Profile is executed • Driving factors should include… Di i f t h ld i l d – – – – – – –

Training Goals/Needs Training Time Period Training Time Period Delayed Transformation Transfer of Training Transfer of Training Progressions Training Residuals Training Status/Level

Delayed Transformation • Fatigue accumulates and gains diminish over  the course of a training phase. For desired  adaptation to be realized a period of  unload/peaking (detraining) should be  completed • Time to peak adaptation is directly related to  period of overload – Ex. 4‐weeks of overload will require 4‐weeks of  unload for specific adaptation to peak (Issurin 2010 (Issurin, 2010, Verkhoshansky and Siff Siff, 2009 2009, Zatsiorsky and Kraemer Kraemer, 2006)

Transfer of Training S ti l td l t f t biliti ill • Sequential or concurrent development of motor abilities will  have a compounding outcome that exhibits positive, negative  or no change on performance • Optimal transfer is the result of complimentary strength and  movement qualities being developed in the correct sequence • Key Consideration… y

Overload

Specificity

(Zatsiorsky and Kraemer Kraemer, 2006)

Progression Hierarchy M bili i should h ld be b developed d l d in i a Motor abilities logical sequence that is general → specific, simple → complex and slow → fast Acceleration

Specific Movement

Hang Clean

Specialized Movement

Front Squat

General Movement

Starting Str

Explosive Str

Maximal Str

Training Residuals (Detraining) • Length of time a specific adaptation is  sustained during a period of detraining where  the training stimulus is removed • Major Limiting Factors… – Duration of developmental period (GPP/SPP) • “Early to ripe, early to rotten”

– Training Age/Status – Specific Motor Abilities – Maintenance Work Completed (Issurin 2010 (Issurin, 2010, Verkhoshansky and Siff Siff, 2009 2009, Zatsiorsky and Kraemer Kraemer, 2006)

Training Residuals (Detraining) Ad i Q li Adaptive Quality

D i i Detraining 

D i i Description

30 ± 5 days

↑ Mitochondrial Density                       ↑ Capillary Density                              ↑ Aerobic Enzymes ↑ Aerobic Enzymes                              ↑ Glycogen Storage

Anaerobic System

18 ± 5 days

↑ Anaerobic Enzymes                         ↑ H+ Buffering                                      ↑ Glycogen Storage

Maximal Strength

30 ± 5 days

↑ Neural Mechanisms                        ↑ Myofibrillar Density FT

15 ± 5 days

↑ Myofibrillar Density ST                   ↑ Myofibrillar Density ST ↑ Aerobic/Anaerobic Enzymes          ↑ Lac c Acid Tolerance

5 ± 3 days

↑ Motor Control                                   ↑ Neuromuscular Func on                ↑ Phosphocrea ne Storage

Aerobic System y

Strength Endurance Maximal Speed

Training Residuals affect the periodization profile used and should be based on the identified limiting factors in addition to the structure of the competition phase

Periodization Profiles Periodization Profiles ‘Novice, Intermediate, Advanced’

Periodization Profiles Novice “Traditional Model” • Novice: “Traditional Model” – Matveyev, 1964 – Bompa, © 1983 – Bompa and Haff, © 2009

• Intermediate: “Non‐Traditional Model” – Poliquin, 1988 Poliquin 1988 – Baker et al., 1994 – Stone et al., 2007

• Advanced: “Conjugate Sequence Model” – Verkhoshansky and Siff, © 1993 and © 2009 – Bondarchuk, 2007  Bondarchuk 2007 – Issurin, 2008 (Stone et al al., 2007 2007, Plisk and Stone Stone, 2003)

Novice: “Traditional Model” l ll d • Classically: Linear Periodization – “Wave like changes in volume and intensity”

• B Based on competition schedules versus adaptation‐ d ii h d l d i recovery models – One, Two and Three Peak Models One Two and Three Peak Models

• Concurrent development of technical, cardio‐ respiratory and strength qualities respiratory and strength qualities – – – –

General Preparatory Period (GPP) Special Preparatory Period (SPP) p p y ( ) Competition (C) Transition (T)

Traditional Periodization Model INTENSITY

VOLUME TECHNIQUE

General (GPP)

Special (SPP)

Competition

Transition

Specific Endurance

INTENSIITY

Alactic

Anaerobic

Aerobic

Sequential Flat Flat-Loading Loading

Research Support:

• Subjects: 33m with ≥6 months WT Experience • Study Design: 12 weeks Non‐Periodized, Linear  Periodization, Undulating Periodization

• Results: R l Statistically equal gains in Squat/Bench Press 1RM  / for all groups

• Conclusion: When volume is equated there is no  When volume is equated there is no difference in strength improvement across  p periodized and non‐periodized programs p p g

Research Support: Research Support: • Subjects: 40m with WT Experience • Study Design: d 14 weeks Linear Periodization,   Daily  Undulating Periodization

• Results: Statistically equal gains in Bench Press 1RM for all  Statistically equal gains in Bench Press 1RM for all groups and no change in MRFD

• Conclusion: Daily undulating and linear  Daily undulating and linear periodization models induce similar increases  in  1RM strength in previously trained men

Research Support: Research Support:

• Subjects: 18m/10w with ≥4 weeks WT Experience • Study Design: 9 weeks Linear, Daily Undulating and  Weekly Undulating Periodization

• Results: Statistically equal gains in Bench Press and Leg  Press 1RM

• Conclusion: C l i D il /W kl Daily/Weekly undulating and linear  d l i d li periodization models induce similar increases  in 1RM  g yp g strength in early‐phase training

Intermediate: “Non‐Traditional Model” • Undulating Undulating Periodization Periodi ation • Increased variation through frequent changes in  volume and intensity volume and intensity – Phase – Weekly – Daily

• Training Periods characterized as extensive or  intensive • Key Concepts… – Summated Microcycles Summated Microcycles – Heavy‐Light Days

Intermediate: “Non‐Traditional Model” • EXTENSIVE – – – –

General Prep General Prep Endurance Hypertrophy  yp p y Metabolic

• INTENSIVE – – – –

Maximal Strength  Maximal Strength Maximal Power MxStr Endurance MxPwr Endurance

A mix of both Extensive and Intensive themes should be incorporated across programming t elicit to li it a progressive i ttraining i i response

Undulating Periodization Model VOLUME

INTENSITY

TECHNIQUE

General (GPP)

Special (SPP)

Ext I

Ext II

Int I

Int II

Pre Comp. Ext III

Int III

Comp.

Trans.

Comp Comp.

Trans Trans.

Undulating: Summated Microcycles

5x6-8

4x7-9

Theme Track

Hypertrophy Hypertrophy

3x10-12

VOLUME L V LOAD

Hypertrophy

3x4-6

Unload

Extensive Emphasis (Stone et al al., 2007 2007, Plisk and Stone Stone, 2003)

W1

W2

W3

W4

Undulating: Summated Microcycles

6x2-3

5x3-4

Theme Track

Maximal Strength Maximal Strength

4x4-6

VOLUME L V LOAD

Maximal Strength

3x2-3

Unload

Intensive Emphasis (Stone et al al., 2007 2007, Plisk and Stone Stone, 2003)

W1

W2

W3

W4

Undulating: Summated Microcycles 6x3-4 Theme Track

4x3-4

OPTION 1

Maximal Power Maximal Power Maximal Power Unload

VOLUME L V LOAD

3x2-3 2x2-3

Intensive-Peaking Emphasis (Stone et al al., 2007 2007, Plisk and Stone Stone, 2003)

W1

W2

W3

W4

Undulating: Summated Microcycles 6x3-4 Theme Track

OPTION 2 4x2-3

Maximal Power Maximal Power Maximal Power Unload

VOLUME L V LOAD

3x3-4 2x2-3

Intensive-Peaking Emphasis (Stone et al al., 2007 2007, Plisk and Stone Stone, 2003)

W1

W2

W3

W4

D1

Mx Power (U UB)

Max ximal S Strength h (LB)

INTENSIT TY

85-90%

Max ximal S Strength h (UB)

Undulating: Daily Heavy/Light >85-90%

85-90%

D1

REST

D2

D3

REST

D4

Hyp pertrop phy (Mix x)

75-85%

D5

REST

D6

D7

Max ximal S Strength h (UB-Pu ush) >75-85%

Hyp pertrop phy (LB--Split)

Pwrr-End (UB B-Push)

Max ximal S Strength h (LB-Pu ull)

>85-90% >85-90%

D1 D2 D3 D4 D5

85-90%