Performance PrinciplesSession 2

Scientific research has confirmed that the following principles,

when utilized synergistically, will stimulate one’s ability to

achieve peak athletic performance.

Objectives:

•The student will learn how to identify, define and apply the

performance principles of exercise.

•The student will be learning how to apply the practice of

Periodization to enhance his or her fitness level.

SOLs: 11/12.1, 11/12.2, 11/12.3, 11/12.4, 11/12.5

Periodization Application

• Strength and power will eventually plateau and even diminish if

the same combination of sets and repetitions are followed.

• The way we avoid this is by applying Periodization or Cycling

to our training plans.

• Cycling uses different combinations of volume and intensity, or

phases, each translating into different responses by the body.

Traditionally, we begin a cycle with a base phase then progress to

a strength phase and finish with a peak phase.

Prioritization• Prioritization involves emphasizing the development, strength, power, or

other specific fitness component of a particular muscle group or

movement.

– Programming exercise(s) that emphasize the desired muscle group or

movement/motor skill closer to the beginning of the workout

– Greater intensity can be expended on exercises in the beginning of workout

when the body is not as fatigued

– Performing additional exercise(s) for the target muscle group or

movement/motor skill.

– Implementing other advanced techniques to the exercise(s) that involve the

specific muscle group or movement/motor skill

Periodization

• Periodization is the practice of varying training stimuli to enhance long-

term fitness and performance gains.

• Traditional Periodization programs varied intensity and volumes between

mesocycles. More modern Periodization programs implement variations

between microcycles (daily undulating periodized programs) as well, and

appear to be more effective (Rhea 2002).

• It is the practice of splitting a program into distinct time periods, with each

period building on the former periods’ progress.

Periodization Cycles

• The three parts of a periodized plan are the macrocycle

(the entire year), the mesocycle (3 – 6 weeks with a

macrocycle), and a microcycle (the actual training week

within a mesocycle).

• Macrocycle ( The entire year)

– Mesocycle (3 – 6 weeks with a macrocycle)

• Microcycle (week within a mesocycle)

Periodization Phases

• Transitional Phase: Beginning of a Mesocycle. Emphasis

on training technique. New exercises are introduced and

practiced. Low Intensity and Low Volume. Example: 1 to 2

set per exercise for about 10 to 12 repetitions.

• Endurance Phase: Muscular & cardiovascular endurance

is the focus. Introduction of new movement pattern and

exercises. Lower intensity and Higher Volume. Example: 1

to 3 sets per exercise for about 15 to 20 repetitions.

Periodization Phases• Hypertrophy Phase: Muscle Growth. High Intensity and High

Volume. Example: 5 to 8 sets per exercise for 8 to 12 repetitions

• Strength Phase: Greater rest period and slower training tempos

to maximizes motor unit recruitment. High Intensity and Low

Volume. Example: 5 -8 sets per exercise with 3-5 repetitions per

exercise.

• Power Phase: The speed and rate of force production is

important. Faster Tempo. Moderate Intensity / Low Intensity

loads and Low Volume. Example: 3-5 sets per exercise with 5 to

10 repetitions of each exercise.