Periodization

• Trains multiple fitness component and motor skills at more or less at varying levels concomitantly peaking simultaneously at competition scheduled throughout stages C & D.
• Cumulative training effect

Comments

• Appropriate for novice to intermediate level athletes
• Not ideal for high level athletes
  • Simultaneous training of multiple fitness components and motor skills decreases training efficacy.
    • Low stimulation
    • Conflicting physiological responses
    • Excessive fatigue accumulation
    • Difficulty to peak for many competitions

Also see inhibition from Concurrent Training.

Classic Periodization

• Initiated by progressive volume first few weeks
• Peaking phase allows for super compensation of both preparedness and performance.
• Active rest phase immediately follows peaking phase at end of competition season.
  • Typically 2-4 weeks may can extend longer

See example Weight Training Program using Classic Periodization.

Comments

• Appropriate for novice athletes who need a long preparatory phase
• Not ideal for intermediate and advanced athletes since it may not maximize the physiological and performance adaptations required by these athletes

Block Periodization

Block: Training cycle of the minimum number of highly concentrated, specialized workloads lasting 2-4 weeks.

• Blocks are performed in a sequential fashion to make up a stage
  • Arranged according to duration of fitness components' residual training effect
• Duration of blocks and training stages determined by length of the training residuals and competition schedule
  • Close to two months
    • Can be shorter (eg: near to peak season)
    • Can be longer (eg: at the season's beginning or due to specific needs)
• End of Realization phase
  • Must be within residual time parameters of abilities trained within preceding Accumulation and Transmutation blocks.
    • See Diagram: Residual Training Effect within Target Peak Date
  • Competitions or testing can be performed
• Stages can continue indefinitely continued (...D, E, F...)

See sample Weight Training Program using Block Periodization.

Comments

• Both Cumulative and Residual training effect
• Lower volumes are required compared to traditional periodization
  • since minimal number of abilities are targeted in a given block
  • allows for sufficient training stimuli for advanced athletes
• Ideal periodization protocol for advanced and elite athletes

Periodization Phases

• Preparation Phase
  • Duration: 3-6 months
    • Individual Sports
      • 1-2 times as long as competitive phase
    • Team Sports
      • No less than 2-3 months
  • General (Early) Preparatory
    • Goal
      • Develop work capacity and general physical conditioning
      • Improve technical elements
      • Learn basic game strategy
    • Duration: Longer for younger and less experience athletes
    • Progressively Increase Intensity and Volume
  • Specific (Late) Preparatory
    • Goal
      • Similar to general preparatory
      • Transition to more sports specific movements and motor patterns
    • Duration: Longer for older and more experienced athletes
• Competitive Phase
  • Early Competitive Phase
    • Improve sports specific motor abilities and performance
  • Late Competitive Phase
    • Maintain fitness
    • Taper training before major competitions
• Transition Phase
  
  • Maintain fitness through 2-4 informal short workouts per week

Foran 2001

High Performance Training Trends

Linear Periodization

• Walking
• Jog/Walk
• Powerlifting

Undulating Periodization

• Cycle Program
• General Cardio Sports Conditioning
• Running
  • 5K and 10 K
  • Half Marathon and Marathon
• Triathlon
• Weight Training
• Powerlifting
• Weightlifting

References

Issurin VB (2010). Block Periodization in Sports Training, Scientific Concepts and Implementation. The UKSCA Annual Conference

Foran B, Chu DA (2001). High-Performance Sports Conditioning, Human Kinetics, 267-282.

Haff GG (2013) Periodization of Training, LWW.