Periodization involves planned periods or cycles of training within a program.
Athletes vary their training frequency, intensity and volume for increased gains in strength, speed, power
and endurance.
3 acute training cycles
- Macrocycle
- Mesocycle
- Microcycle
4 training cycle categories
a) Preparation (off-season)
b) First transition (pre-season)
c) Competition (in-season)
d) Second transition (post-season)
Preparation (off-season):
- Focused on developing a base of strength & endurance with low intensity, high volume workouts;
technique training is not a priority
- Decrease volume, increase intensity as the cycle moves forward.
- 3 prep phases
1. Hypertrophy/Endurance
- 1-6 weeks
- Increase body mass, muscular & cardio endurance.
- Low/mod intensity, high volume
2. Strength
- Later in prep
- Increase muscular strength essential to specific sport.
- High intensity, moderate volume
3. Power
- Later in prep
- Increased resistance, less reps
- Increased interval & speed training (speed drills)
- High intensity, low volume
First transition (pre-season):
- The break between high volume & high intensity training.
Competition (in-season):
- Goal: peak for comp
- High intensity, low volume
- Training strategies & skill technique
- Short microcycles: 1-7 days. First half is the most intense, the remaining is rest.
Athletes vary their training frequency, intensity and volume for increased gains in strength, speed, power
and endurance.
3 acute training cycles
- Macrocycle
- Mesocycle
- Microcycle
4 training cycle categories
a) Preparation (off-season)
b) First transition (pre-season)
c) Competition (in-season)
d) Second transition (post-season)
Preparation (off-season):
- Focused on developing a base of strength & endurance with low intensity, high volume workouts;
technique training is not a priority
- Decrease volume, increase intensity as the cycle moves forward.
- 3 prep phases
1. Hypertrophy/Endurance
- 1-6 weeks
- Increase body mass, muscular & cardio endurance.
- Low/mod intensity, high volume
2. Strength
- Later in prep
- Increase muscular strength essential to specific sport.
- High intensity, moderate volume
3. Power
- Later in prep
- Increased resistance, less reps
- Increased interval & speed training (speed drills)
- High intensity, low volume
First transition (pre-season):
- The break between high volume & high intensity training.
Competition (in-season):
- Goal: peak for comp
- High intensity, low volume
- Training strategies & skill technique
- Short microcycles: 1-7 days. First half is the most intense, the remaining is rest.
