Introduction to Periodization in Training
A typical day at school consists of approximately 6 hours. During the day, there are brief periods devoted to sharpening the kid's different skill sets during the day, such as drawing class, science period, math class, art, craft session, physical activity period, etc. Similarly, Periodization in training divides time into specific periods dedicated to enhancing an individual's particular physical and neurological traits such as mobility, stability, strength, speed, power, agility, quickness, etc.
Origin of Training Periodization
The Soviet Union developed the foundations of modern Periodization around the Russian revolution. Therefore, training periodization, established around the 1960s, was initially based on the experience of high-performance sport in the former Union of Soviet Socialist Republics (USSR), which is one of the most practically-oriented sports events in training theory.
Programming versus Periodization
A coach writes a training program using specific training variables like exercise selection, frequency, intensity, and volume to drive outcomes like optimizing strength and power for an athlete. In contrast, the pre-decided period when the coach will manipulate the training variables to optimize the training attributes such as endurance, strength, and power is Periodization. The characteristics most favorable to the athlete will peak towards the end of the period.
Periodization time cycles
The training time in Periodization divides into several time cycles basis the length of weeks and months. Therefore, a coach should use these terms when prescribing suggestions on an attribute in a training program.
Macrocycle aka Annual Plan
The macrocycle consists of a complete program overview planned from six months to a year with the objective of peaking (reaching the best performance) for the biggest event of the year. It consists of several mesocycles designed to take the individual from general preparation to peaking for competition.
Mesocycle aka Monthly/Quarterly Plan
The mesocycle consists of several 4 to 6 weeks periods devoted to enhancing specific physical traits in an individual. For example, a coach has planned a four-week basic endurance mesocycle for his athlete, which means the athlete will solely focus on improving his endurance during this period. Of course, the athlete trains for other characteristics, but they are not the central focus of the mesocycle. An annual plan (macrocycle) consists of several monthly plans (mesocycles) that pre-decide when and how much to focus on a specific training attribute.
Microcycle aka Weekly Plan
The microcycle consists of the training strategy for the week. It will include pre-decided details such as the number of training sessions in the week, high effort versus low effort days, training variables to be focussed on, keeping in mind the monthly (mesocycle) goal.
Time Cycles Summary
Microcycle is the tiniest block of the puzzle. When several weekly microcycles are combined, the result is the formation of a mesocycle. And when several mesocycles are combined, the result is the formation of a macrocycle.
Periodization phases
The macrocycle, aka annual plan, is a summation of the four phases: preparatory, first transition, competition, and second transition.
- Preparatory: The preparatory phase divides into general and sports-specific preparation. This phase accounts for 2/3rd of the macrocycle. For example, general prep includes building an aerobic base and whole body hypertrophy work for a bowler and batsman in cricket, such as 3 to 5k outdoor runs with resistance training on alternate days emphasizing posterior chain muscles like calves, hamstrings, quads, glutes, erector spinae, latissimus dorsi, trapezius—additionally, the deltoid and rotator cuff group. The sports-specific prep phase overlaps with the first transition, including the primary and maximal strength/power phase.
- First transition: During the sports-specific prep phase, task intensity increases concerning athlete goal and profile. For example, a cricket batter will push to increase movement strength with a more vital carry-over during the match. Thus, as the athlete moves into the first transition, the intensity of the training sessions rises compared to the preparatory phase, and the volume drops per session. The frequency depends on the athlete's needs between skill and fitness components.
- Competition: A coach will streamline the skill work and training sessions to optimize recovery for the athlete. The objective of training during this time is to help the athlete reach its highest peak in fitness and perform better on the field. The coach lowers the training volume while maintaining or increasing intensity compared to the first transition.
- Second transition: The athlete moves into a period of firmly focused rest and recovery during the second transition. Active rest is a priority during this phase since the length and quality of the stage will determine performance during the next preparatory phase. The athlete may undertake activities not directly connected to the sport to avoid burnout.
Conclusion
Periodization is a framework for organizing an athlete's training; in the long run, this helps to optimize recovery and avoid overtraining. However, the framework has its limitations and challenges since some athletes may play only one major event per year, whereas some may play multiple competitions per year. In such cases, the coach may need to keep adjusting to the continuous changes and demands of the competition season and make frequent changes in the training variables.
References
- Gamble, P., 2006. Periodization of training for team sports athletes. Strength and conditioning journal, 28 (5), p.56.
- Graham, J., 2002. Periodization research and an example application. Strength & Conditioning Journal, 24 (6), pp.62-70.
