Periodization and Recovery
Periodization
Documents:
Annual Periodization Blocks
Compensation Stimulus Examples
Homeostasis Curves
Microcycle examples
Supercompensation Model
Volume-stress-intensity periodization
Periodization: The systematic planning of athletic or physical training. The aim is to reach the best possible performance in the most important competition of the year. It involves progressive cycling of various aspects of a training program during a specific period.
In addition, Periodization is used to minimize the risks of injury or over-training
Micro-cycle: The smallest unit of planned training; usually 7 days in length up to a maximum of 14 days.
Meso-cycle: A larger unit of planned training generally 4-6 weeks in length up to a maximum of 2 months. This unit of training is characterized by a distinct purpose or focus such as: hypertrophy, strength, power, endurance, etc.
The PDP for this class is an example of a Meso-cycle.
Macro-cycle: The entire training program, usually an annual plan. This has 3 distinct phases: Preparation, Competition, and Transition. This plan may be as long as 4 years in the case of an Olympic Training Cycle.
Cycles are built around the concept of the General Adaptation Syndrome
Factors include: Stimulus, Fatigue, Compensation, Super-compensation and De-Training or Involution.
Recovery:
Documents:
Recovery Curve
Factors which influence Recovery:
1) Age: Older athletes and individuals require longer recovery periods.
2) Experience: Athletes with more experience can recovery faster due to faster physiological processes and perhaps more efficient movement
3) Gender: Females may take longer to recover to endocrinological differences
4) Environmental Factors such as altitude and temperature
5) Type of exercise being done, hence the energy system being used.
a. Endurance training will have a slower recovery rate
6) Psychological Factors: Stress and anxiety
7) Injury Status: Injured athletes will take longer to recover due to higher catabolic hormones such as cortisol.
8) Availability and replenishment of micronutrients: fats, carbohydrates and protein
9) Efficient energy transfer and removal of waste products: Individuals in superior physical condition show faster rates of recovery due to more efficient metabolism and waste removal processes
10) Time differences: Crossing numerous time zones.
Physical Methods of recovery:
- Active Rest
- Complete Rest
- Massage
- Stim
- Heat Therapy (sauna, hot packs, etc)
- Cold Therapy (ice baths and ice packs)
- Contrast Baths
- Acupressure and Acupuncture
- Altitude
- Oxygen (O2) and Aerotherapy (ionization of particles)
- Nutritional Strategies
Psychological Recovery
- Visualization (for training and recovery)
- Meditation (breathing, TM)
- Flexibility work (decreases muscular tension)
- Yoga
Types of programs (techniques)
1) HIT
a. Largely dismissed
b. Some progress for brief periods
2) Super Slow
a. Discredited
3) Circuit Training
a. Fitness / weight loss / general conditioning only
b. Minimal strength gains
4) Super Setting
5) Simple Pyramids
6) Forced Reps
7) 5 x 5
8) Split Routines
a. Many varieties
Newest “Frontier” = neural training
9) Contrast Training – neural effect
10) Paired Antagonists – nervous system
11) Cluster Training – Neural
12) Post-tetanic facilitation 1,6