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Periodization& PracticePlanningCaryl Smith GilbertUniversity of SouthernCalifornia
Famous Words I Live by:“Any FOOL can coachanother FOOL for a year ortwo.” .Tony Wells 2
Periodization:LONG TERM PLANNINGThe rational,organized structureof training over anextended period of
A Systematic TrainingPlan designed primarilyto:1. Allow the organism to reachthe highest level of geneticpotential.2. Ensure that “peak”performance is achieved at thetime of major competitions.1. Offset the probability of injury.
A Cyclical Program:Smallest training unitto largest trainingunit.From a single training session to a1-4 year training plan.
Microcyle: 7-14 training units. Intensity and durationmay vary. Requires doublesessions on selecteddays if you plan 14 units.
Training Microcycle w/SpeedCharacteristics for100M&-Speed400Mdevelopment,Sprinters:Monday – PowerStrength endurance, Acceleration – starts (load 80-90%). Tuesday – Technical Development, Flexibility & Mobility(load 60-70%), technique runs. Wednesday – Speed and/or Specific/Special Endurance,Speed Strength, (load 90-100%). Thursday – Restoration of the organism (rest, massage,sauna). Friday – Power & Speed development and specificendurance, speed strength development, development ofsprinting technique. Saturday – Speed development, explosive strength,starting practice (load 80-90%). Sunday – Restoration of the organism.
Mesocycle: 6 to 8 microcycles 6to 8 weeks. The amount of timerequired for cumulativeadaptations by thephysiological systemsto occur.
Macrocycle: A season plan. An accumulation of variousmesocycles which formphases that lead to amacrocycle. May be semi-annual orannual A more extended example
How does periodizationwork?1. Stress is applied to the athlete being trained by“loading” the body for a planned time period withineach microcycle.2. During this time the body is training hard and abreakdown of the component being trained isoccurring.3. After a planned recovery period the breakdownceases and the body begins to recover, naturallyadapting to the stressor that was administered.4. When appropriate stress is applied the body will“overcompensate” during recovery.5. During overcompensation marginal improvements
How does periodizationwork? Training should follow awavelike pattern (see chart) inorder for peak performances tooccur during desiredcompetitions. Timing high stress workouts tooccur 48 to72 hours BEFOREcompetition is the most effectiveway to allow for adaptation and
Overcompensation(Supercompensation)The physiological response bythe body to physical training. Itsignifies an overreaction by thebody to training stress andcauses an improvement inperformance by allowing thebody to cope with a greatertraining stimulus.12
Loading CeasesA
Periodization Phases of theMesocycle: Preparation PhaseGeneral – Training to train – progressive low intensity to high intensity – enduranceand strength.Specific – Training for competition transition to competition – improvement oftechnique – unite all training components(speed, strength, flexibility, coordination,endurance) to prevent injury.
Periodization Phases of theMesocycle:Competition PhasePre – CompetitionEarly competitions to test techniqueand physical fitness. Prepare for main competition phase.If progressing successfully, athleteshould equal previous personal bestor be within 2.5% of PB within thefirst five races.
Periodization Phases of theMesocycle:CompetitionPhaseMain - CompetitionDevelop and maintain competitiveperformance- competition specifictraining Training volume goes down whileintensity goes up – athlete shouldimprove PB 6-8 weeks into this phase
Periodization Phases of theMesocycle:CompetitionPhaseUnloading: Regenerationof central nervous systemcombined with imagery &mental training prior tomajor competitions of theyear.
Periodization Phases of theMesocycle:Transition PhaseA period of 3 to 6 weeksof active rest prior to thestart of the season. General training.
Double Periodization :The most effective method of periodizationoccurs when the athlete “peaks” twice during oneseason (i.e. indoor and outdoor). A double “peak” yields 1.98% improvementduring the second peak while a single peak yieldsonly .98% overall.Sample Periodization Program(12 weeks):6 Microcycles/2 Mesocycles/1 Macrocycle
Food for Thought: Organize training cycles so that peakcycle begins at most important meet andcount backwards to start training date.Training must be holistic by bringing allevent components to the starting line atonce. It takes 6 to 8 weeks to develop anycomponent and 6 to 8 weeks to hold thecomponent. Example: For a June 1 peakcompetition date count 12 weeks backfrom June 1 to determine training plan.
Other influential components ofany program include: Choice of exercisesOrder of exercisesResistance or loadNumber of sets*& repetitions perexerciseType of contraction – eccentric orconcentricSpeed of movementRest periods between setsRest periods between training sessions21
Sample: 45 Week Macrocycle w/Double“Peak”12345678910Sept 15 Oct 5Oct 6 - Nov 2Nov 3 Nov 23Nov 24 - Dec21Dec 22 -Jan 18Jan 19 - March 21Mar 22 - Apr11Apr 12- May 9May 10 -June 20June 21 - July 25Preparation ISpecial EnduranceStrengthACCSpeedSpeed EnduranceSpeedRace ModelingImageryStr EndStrengthOutdoorModelingSpecial EndStrength ACCSpeed EndCompetitionFlexibility &TechniqueAA6A7A8A9AA11A2829303132333436UCLA Dual Meet13-16th1stOFFALT 1PAC 12 Championships15-17th22nd- 24thMt. SAC Relays, CA7-10thUniv of Arizona3rdFL RelaysNOWEIGHTSLno3738**PAC 12 Multi'sLite XABCABCADADADADAD4041424344* **24-27th27USA Championships269-12th25NCAA Championhip2428-29th23NCAA Round 122Alt 2Phase/1day Heavy drive phase102112-13thBack to USC - Jan 3rdBegin Speed Bounds Christmas WeekFINALS WeeKThanksgiving WeekBegin SPL ENDBegin Depth JumpsFall BreakTechA520* * *Alternating 1 2 days fastHeavy Drive phase419NCAA Indoor ChampionshipsL?R Recovery Week; T Testing; Red max load t/b reached; Orange Indoor peakcompetitions; Yellow Outdoor peak competitions; Blue Strength Testing318MaxLoad26-27th17OFF16HOME MEET - Los Angeles157 -8thL14USATF Championships13Conference Indoor w raska5Main CompetitionUK Invite4PreCompetitionII24thT3Specific30-31st2Main CompetitionSeattle, WA1Tech StrengthACCComp IIIPre-Competition I18thTest TechACCCompetition IIPrep IISpecialPrepOFFGeneral Prep &TestingCompetition ILLnonono4243444546XXXXXX30% 30%EE45
1-4 year training plan. A Cyclical Program: Microcyle: 7-14 training units. Intensity and duration may vary. Requires double sessions on selected days if you plan 14 units. Training Microcycle w/Speed Characteristics for Monday – 100M Power & Speed development, Strength - 400M Sprinters: endurance, Acceleration – starts (load 80-90%). Tuesday – Technical Development .
