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Periodisation models

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Jamie Knight
Jamie Knight

This document discusses different models of periodization for training, including linear, block, concurrent, conjugate, and undulating models. It explains that periodization aims to maximize adaptations to training by systematically varying training variables like volume, intensity, and exercise selection over periods or cycles. This allows for periods of overloading and recovery to reduce injury risk while continually progressing an athlete. The document compares advantages and disadvantages of different models for different athlete abilities and sport types to help choose an appropriate periodization approach. It emphasizes that periodization strategies should evolve over time with advances in understanding physiology and the developing needs of individual athletes and sports.

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Intro to Periodisation Models Jamie knight October 2019
What is periodization? inclusion of pre-planned, systematic variations in training specificity, intensity and volume organized in periods or cycles within an overall program - First conceptualized by Matveyev (1964) - 1980s criticisms of entrenched theories - 1990s western scientists suggest alternative methods - ACSM (2002) endorse use of periodization for both elite & recreational performers
Why periodize?
Why periodize? Identify periods for overloading Reduction of overtraining & injury potential Maximise adaptations to training Enhance an athletes performance at the right times Avoidance of stagnation
Why periodize? Identify periods for overloading Reduction of overtraining & injury potential Maximise adaptations to training Enhance an athletes performance at the right times Avoidance of stagnation Achieved by manipulating; Volume Intensity Exercise selection
General Adaptation Syndrome Hans Sele (1936) Adequate recovery time Subsequent training session should be timed to occur at the point of maximal adaptation not delayed to where the adaptation has started to decline
Repeated bouts of the stress-adaptation cycle
Periodised vs. Non- periodized Approach The Novice: Anything works, but some more than others? The Intermediate: semi-structured periodization? The Advanced : Precise periodization
Hierarchy of Periodised Training Cycles Issurin (2008) Training period Time duration Mode of planning Quadrennial cycle Four years (Olympic cycle) Long term Macrocycle 1 year or several months Mesocycle Several weeks Medium term Microcycle 1 week or several days Short term Workout or training session Several hours Training exercise Several minutes
Mesocycle Classifications Type (name) Typical duration Objectives General Almost any General education Develop basic fitness Basic sport specific Approx. 6 weeks Develop specific fitness and skills for sport Preparatory Approx. 6 weeks Training for competitive preparedness Sub-max to max loads Immediate preparatory Approx. 2 weeks Recovery and peaking for intermediate competition/ testing Stabilisation Approx. 4 weeks Perfecting technique and eliminating errors Stabilise fitness gains Build up Approx. 3 weeks Build-up of training load to enhance foundation skill or fitness during preparatory General training and conditioning Pre-competitive Approx. 6 weeks Develop optimal expression of skill and fitness Specialised training to bring athlete to peak Competition build up Approx. 3 weeks Focus on restoring and maintaining fitness during long periods of competition Competitive Approx. 2-6 weeks Special emphasis on achieving peak for specific competition Recovery Approx. 1-4 weeks Recovery and rehabilitation Generally follows major peak/ competition Adapted from Stone et al., 2007. p.9
Models of Periodisation Linear Phase potentiation Block Undulating Concurrent Conjugated
Linear Sequential blocks of concentrated mesocycles
Linear Periodisation Single cycle Single peak 22-25 weeks Note intensity & volume manipulation Issues with this model? Based upon: Matveyev, 1964
Block Sequential blocks of concentrated mesocycles
Issurin(2007)
Block (Issurin)
Main characteristics Accumulation Transmutation Realisation Targets specific motor & technical abilities Basic abilities; aerobic endurance; muscular strength; basic coordination Sport-specific abilities; special endurance, strength endurance, proper technique Integrative preparedness; model performances, maximum speed, event specific tactics Volume- intensity High volume, reduced intensity Reduced volume, increased intensity Low-medium volume, high intensity Fatigue- restoration Reasonable restoration to provide morphological adaptation Not possible to provide full restoration, fatigue accumulated Full restoration, athletes should be well rested Follow-up Monitoring the level of basic abilities Monitoring the level of sport-specific abilities Monitoring maximum speed, event specific strategy etc.
Advantages Disadvantages Multi-peak design accounts for multiple competitions across the season/ year Potential for detraining in bio-motor abilities Reduced no. of abilities trained per mesocycle Accumulation of fatigue Nutrition & restorative plans can be modified according to the predominant type of training Suitable for specialized sports Suitable for novice athletes? Auto-regulation
Concurrent Training several competing qualities such as endurance and strength during one mesocycle
Advantages Disadvantages Potentially a good option for the injured athlete Interference effect Can be used within team sports (long competition period) Not suitable for novice athletes Ability to train several competing qualities during one mesocycle Not suitable for advanced athletes Sports requiring frequent competition Can be more engaging for the athlete Increased variety
Conjugate Training several complimentary physical qualities such as power and strength during one period
Verkoshansky (1985) Training several qualities but maximizing intensity in only one of those physical qualities per mesocycle Week 1 Week 2 Week 3 Max Strength Explosive Strength Speed Strength Explosive Strength Max Strength Speed Strength Speed Strength Explosive Strength Max Strength Primary focus: Sub focus: Sub focus: Repeating these mesocycles would facilitate longer-term development of all 3 strength qualities without inducing unnecessary fatigue.
Advantages Disadvantages Ability to develop several physical attributes during one training period Not suitable for novice athletes must have a sufficient training age/ ability to tolerate high intensities You stay close to your peak due to the intensity prescription meaning youre close to peaking within a few weeks Lack of mastery Flexibility through ability for autoregulation as this method has no strict set/ rep schemes takes into consideration current fatigue state of athlete Bang for your buck?
Undulating Fluctuations in volume & intensity across days or weeks, developing multiple physical abilities during a cycle
Daily undulating Short-term modelling How the loading is delivered through the week Fluctuation in loading (metabolic & neural) A complex parallel method > all bio-motor abilities at once Linear model in the long term?
Complex parallel?
Fluctuating stress Different methods Additional factors to consider; stress from skills training. Does your high stress period match with the skills coach? Same with restorative periods
So how do you choose?
Annual Level Competitive structure Developmental focus Meso Level Achieving planned fluctuating stress Control of fatigue Stimulus interaction Micro Level Achieving planned fluctuating stress Control of fatigue Stimulus interaction
Planning continued Diminishing returns (requirement for progressive overload) Stimulus for adaptation How big/ varied a hit is necessary? Preserve stimuli Safe working limits (how little can you stress an athlete without breaking them?) Rising baselines Long term performance potentiation Fitness-Fatigue Cost-benefit ratio for a specific stimulus Is the fatigue effect specific or central? The more central it is, the worse the ratio will be This may mean you take out the exercise that provides the most adaption!!! Save it for later
What do you think? Linear Block Concurrent Conjugate Undulating Field sport Track sport Multi-event sports Individual sport Beginner athlete Intermediate athlete Advanced athlete
Our thoughts. Linear Block Concurrent Conjugate Undulating Field sport x x x x Track sport x x x x x Multi-event sports x x x Individual sport x x x x x Beginner athlete x x x Intermediate athlete x x x Advanced athlete x x x
Periodisation models
Changes in your periodization? Our periodization strategies should evolve over timeJon Goodwin Advances in understanding physiology of stress & adaptation Developmental progression of the athlete The sport you are working in Advances in understanding of sport demands Changes in the nature of sport generally

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Periodisation models

  • 2. What is periodization? inclusion of pre-planned, systematic variations in training specificity, intensity and volume organized in periods or cycles within an overall program - First conceptualized by Matveyev (1964) - 1980s criticisms of entrenched theories - 1990s western scientists suggest alternative methods - ACSM (2002) endorse use of periodization for both elite & recreational performers
  • 4. Why periodize? Identify periods for overloading Reduction of overtraining & injury potential Maximise adaptations to training Enhance an athletes performance at the right times Avoidance of stagnation
  • 5. Why periodize? Identify periods for overloading Reduction of overtraining & injury potential Maximise adaptations to training Enhance an athletes performance at the right times Avoidance of stagnation Achieved by manipulating; Volume Intensity Exercise selection
  • 6. General Adaptation Syndrome Hans Sele (1936) Adequate recovery time Subsequent training session should be timed to occur at the point of maximal adaptation not delayed to where the adaptation has started to decline
  • 7. Repeated bouts of the stress-adaptation cycle
  • 8. Periodised vs. Non- periodized Approach The Novice: Anything works, but some more than others? The Intermediate: semi-structured periodization? The Advanced : Precise periodization
  • 9. Hierarchy of Periodised Training Cycles Issurin (2008) Training period Time duration Mode of planning Quadrennial cycle Four years (Olympic cycle) Long term Macrocycle 1 year or several months Mesocycle Several weeks Medium term Microcycle 1 week or several days Short term Workout or training session Several hours Training exercise Several minutes
  • 10. Mesocycle Classifications Type (name) Typical duration Objectives General Almost any General education Develop basic fitness Basic sport specific Approx. 6 weeks Develop specific fitness and skills for sport Preparatory Approx. 6 weeks Training for competitive preparedness Sub-max to max loads Immediate preparatory Approx. 2 weeks Recovery and peaking for intermediate competition/ testing Stabilisation Approx. 4 weeks Perfecting technique and eliminating errors Stabilise fitness gains Build up Approx. 3 weeks Build-up of training load to enhance foundation skill or fitness during preparatory General training and conditioning Pre-competitive Approx. 6 weeks Develop optimal expression of skill and fitness Specialised training to bring athlete to peak Competition build up Approx. 3 weeks Focus on restoring and maintaining fitness during long periods of competition Competitive Approx. 2-6 weeks Special emphasis on achieving peak for specific competition Recovery Approx. 1-4 weeks Recovery and rehabilitation Generally follows major peak/ competition Adapted from Stone et al., 2007. p.9
  • 11. Models of Periodisation Linear Phase potentiation Block Undulating Concurrent Conjugated
  • 12. Linear Sequential blocks of concentrated mesocycles
  • 13. Linear Periodisation Single cycle Single peak 22-25 weeks Note intensity & volume manipulation Issues with this model? Based upon: Matveyev, 1964
  • 14. Block Sequential blocks of concentrated mesocycles
  • 17. Main characteristics Accumulation Transmutation Realisation Targets specific motor & technical abilities Basic abilities; aerobic endurance; muscular strength; basic coordination Sport-specific abilities; special endurance, strength endurance, proper technique Integrative preparedness; model performances, maximum speed, event specific tactics Volume- intensity High volume, reduced intensity Reduced volume, increased intensity Low-medium volume, high intensity Fatigue- restoration Reasonable restoration to provide morphological adaptation Not possible to provide full restoration, fatigue accumulated Full restoration, athletes should be well rested Follow-up Monitoring the level of basic abilities Monitoring the level of sport-specific abilities Monitoring maximum speed, event specific strategy etc.
  • 18. Advantages Disadvantages Multi-peak design accounts for multiple competitions across the season/ year Potential for detraining in bio-motor abilities Reduced no. of abilities trained per mesocycle Accumulation of fatigue Nutrition & restorative plans can be modified according to the predominant type of training Suitable for specialized sports Suitable for novice athletes? Auto-regulation
  • 19. Concurrent Training several competing qualities such as endurance and strength during one mesocycle
  • 20. Advantages Disadvantages Potentially a good option for the injured athlete Interference effect Can be used within team sports (long competition period) Not suitable for novice athletes Ability to train several competing qualities during one mesocycle Not suitable for advanced athletes Sports requiring frequent competition Can be more engaging for the athlete Increased variety
  • 21. Conjugate Training several complimentary physical qualities such as power and strength during one period
  • 22. Verkoshansky (1985) Training several qualities but maximizing intensity in only one of those physical qualities per mesocycle Week 1 Week 2 Week 3 Max Strength Explosive Strength Speed Strength Explosive Strength Max Strength Speed Strength Speed Strength Explosive Strength Max Strength Primary focus: Sub focus: Sub focus: Repeating these mesocycles would facilitate longer-term development of all 3 strength qualities without inducing unnecessary fatigue.
  • 23. Advantages Disadvantages Ability to develop several physical attributes during one training period Not suitable for novice athletes must have a sufficient training age/ ability to tolerate high intensities You stay close to your peak due to the intensity prescription meaning youre close to peaking within a few weeks Lack of mastery Flexibility through ability for autoregulation as this method has no strict set/ rep schemes takes into consideration current fatigue state of athlete Bang for your buck?
  • 24. Undulating Fluctuations in volume & intensity across days or weeks, developing multiple physical abilities during a cycle
  • 25. Daily undulating Short-term modelling How the loading is delivered through the week Fluctuation in loading (metabolic & neural) A complex parallel method > all bio-motor abilities at once Linear model in the long term?
  • 27. Fluctuating stress Different methods Additional factors to consider; stress from skills training. Does your high stress period match with the skills coach? Same with restorative periods
  • 28. So how do you choose?
  • 29. Annual Level Competitive structure Developmental focus Meso Level Achieving planned fluctuating stress Control of fatigue Stimulus interaction Micro Level Achieving planned fluctuating stress Control of fatigue Stimulus interaction
  • 30. Planning continued Diminishing returns (requirement for progressive overload) Stimulus for adaptation How big/ varied a hit is necessary? Preserve stimuli Safe working limits (how little can you stress an athlete without breaking them?) Rising baselines Long term performance potentiation Fitness-Fatigue Cost-benefit ratio for a specific stimulus Is the fatigue effect specific or central? The more central it is, the worse the ratio will be This may mean you take out the exercise that provides the most adaption!!! Save it for later
  • 31. What do you think? Linear Block Concurrent Conjugate Undulating Field sport Track sport Multi-event sports Individual sport Beginner athlete Intermediate athlete Advanced athlete
  • 32. Our thoughts. Linear Block Concurrent Conjugate Undulating Field sport x x x x Track sport x x x x x Multi-event sports x x x Individual sport x x x x x Beginner athlete x x x Intermediate athlete x x x Advanced athlete x x x
  • 34. Changes in your periodization? Our periodization strategies should evolve over timeJon Goodwin Advances in understanding physiology of stress & adaptation Developmental progression of the athlete The sport you are working in Advances in understanding of sport demands Changes in the nature of sport generally

Editor's Notes

  • #3: Pre-plan training into periods of time whereby each period has a differing focus/ objective. Manipulating training modalities and the variables of these modalities. Brining an athlete to their best at the appropriate time.