Periodization or Training Programming for Sports
>> September 06, 2011
Periodization can provide a framework in which the division of periods are well organized, and carried out in a systematic way. It should contain the variables which are ideally blended and sequenced.
Periodization can either be the energy system-specific, resistance training specific, or both altogether.
You need to set goals and define your period or phases that will help you accomplish your goals. You can then realize it with a good periodization, or more accurately training programming.
What makes the organization of training successful lies on how a good manipulation (i.e. programming) of the essential training variables, such as volume, load, density, set, rep, and so on, and this is specifically called as training programming.
The term has been comprehensively discussed by top strength/power scientists such as Michael H. Stone in his famous textbook.
In research, various strategies in programming have been debated and discussed. For some reasons, some authors claimed one strategy is superior to others. In my opinion, they might be right, however, it is also the nature of programming, in which you need to develop one or try another one to get better over time.
Just like the principle of progression, you can't stick to the same stimulus over time, if you want to progress. If you do want to progress, appropriate manipulation of the variables should be necessary.
There are, however, a few things that I think one should note in regards to programming. Understanding about stimulus and response is crucial in training programming.
This is a prerequisite as only an appropriate balance of training that can lead to better management of fatigue (physical/mental exhaustion) and potentiation (increment), and even to the extent of understanding the potential of overreaching and to be able to use it in order to get better. This will help you to make good progress. Here, appropriate adjustment to the training variables is sought, and this will bring you back to the concept of training variation such as loading manipulation.
Training variation is the tenet of all training programming relating to manipulating and sequencing the variables. It is also the fundamental of training stimulus that is required to attain higher training goals.
Therefore, several models or methods of periodization (training programming) are utilized, researched, and discussed. It's called "method" because it depicts the structure or how an aspect of design (using training variables) is presented. They are a. sequential, b. concurrent, and will be discussed further.
What makes one different from another?
So it is difficult to segregate this but the application of one method or model will also depend on the athlete's needs and competition demands. Someone who is new to a planned training may utilize the sequential method or even the concurrent one, and both require an appropriate adjustment of training variables. An athlete who is several years into performance training may utilize any one of the methods. The more advanced the training the higher the volume or difficulty of training. Examples of training are as described:
The earlier practice of this method (called Classical Periodization Theory (CPT)) required the development of motor abilities and skills simultaneously, applied in a prolonged duration to target only one main competition (although it was expanded since then, i.e. 2-3 major competitions).
It involved a moderate-low concentration of training load throughout the period as it was said difficult to perform higher loads when multiple qualities are being the focus at one time. This is repeated in a cyclic manner over the years. Therefore, the CPT is 'not linear'.
Intermediate or advanced
This can be easily understood with the following example: a. accumulation (preparation), b. transmutation (max strength), c. realization (speed-strength).
Block periodization considers a unidirectional approach, in which only one quality is emphasized (primarily) at a time (per period) while maintaining the others. For example, power development:
- Period 1: strength (emphasis), plus strength-speed, speed-strength;
- Period 2: strength-speed (emphasis), plus strength, speed-strength;
- Period 3: speed-strength (emphasis), plus strength, strength-speed.
- Accumulation (4 weeks): high volume and low-moderate intensity: strength endurance, 4 sets x 12-15 reps x 55-65% => 2-3 sessions a week (+ max-strength + speed-strength => 1 session as "easy session").
- Transmutation (4 weeks): lower volume and high intensity: maximal strength, 4 sets x 3-6 reps x 85-92% => 2-3 sessions a week (+ speed-strength + strength-endurance => 1 session as "easy session").
- Realization (3 weeks): low volume and lower-moderate intensity: speed-strength, 4 sets x 3-6 reps x 30-50% => 2-3 sessions a week (+ strength-speed => 1 session as "easy session" or incorporated in one of the speed-strength session).
In other words, the hard training you did in July- i.e. cumulative will benefit you in September- i.e. residual effect).
The premise of block periodization is the same as the Conjugate Sequence System (CSS) or coupled successive system (CSS) that was established by Yuri Verkhoshansky in the early 1970s as well as the Phase Potentiation Periodization (PPP) that was introduced by Michael Stone in late 1970s.
In addition, to understand the term better, "conjugate" (CSS) means "with others" (one or more other things together). But because the training emphasis is programmed in a sequential manner during a particular block or period, and not concurrent manner, it is, therefore, a "linear" method for this perspective.
- Week 1: training for hypertrophy, 4 sets x 8-10 reps x 70-80%
- Week 2: strength, 4 sets x 4-6 reps x 85-90%
- Week 3: power, 4 sets x 3-6 reps x 40-60%
- Monday = hypertrophy
- Wednesday = strength
- Friday = power.
For example, strength endurance, strength-speed, and speed-strength training are all emphasized and developed simultaneously in a certain training period, and this has been discussed earlier.