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SHMD 24915/8/2012
1
Periodization is an organized approach to training
that involves progressive cycling of various aspects of
a training program during a specific period of time. It
is a way of alternating training to its peak during
season.
2
• The roots of periodization come from Hans Selye’s model, known as the
General adaptation syndrome (GAS), describing biological responses
to stress.
• The GAS describes three basic stages of response to stress:
• (a) the Alarm stage, involving the initial shock of the stimulus on the
system,
• (b) the Resistance stage, involving the adaptation to the stimulus by the
system, and
• (c) the Exhaustion stage, in that repairs are inadequate, and a decrease in
system function results. 3
The foundation of periodic training is keeping
ones body in the resistance stage without ever
going into the exhaustion stage. By adhering to
cyclic training the body is given adequate time to
recover from significant stress before additional
training is undertaken.
4
• Eustress: when physical stress is at a healthy level an
athlete experiences muscular strength and growth.
• Distress: excessive physical stress can lead to tissue
damage, disease, and death.
• Periodization systematically alternates high loads of
training with decreased loading phases to improve
components of muscular fitness (e.g. strength, strength-
speed, and strength-endurance) & prevent over training.
5
• Periodic training systems typically divide time up into three
types of cycles:
• Microcycle: 7 days (1 week) (Planned based on where it is
in the overall macrocycle).
• Mesocycle: 2 weeks – few months.
• Macrocycle: refers to the overall training period, usually
representing a year or two.
6
• Training should be organized and planned in advance of a
competition or performance.
• It should consider the athlete’s potential,
• his/her performance in tests or competition, and calendar of
competition.
• It has to be simple, and above all flexible as its content can be
modified to meet the athletes rate of progress.
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COMPETITIVE PHASE
TRANSITION PHASE
GENERAL PREPERATIONSPECIFIC
PREPARATION
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MESOCYCLE
PREPARATORY PHASE COMPETITIVE PHASE
1 2 3 4 5 6 4321MICROCYCLE MICROCYCLE
The goal of a mesocycle is to make sure the body peaks for the high priority competitions by improving each cycle along the way.
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• Modest strength development.
• High volume (3-5 sets; 8-12 reps).
• Low intensity workouts (50-80% 1RM).
• Flexibility, aerobic & anaerobic training.
10
• Emphasize strength development.
• Moderate volume (3-5 sets; 5-6 reps).
• Moderate intensity (80-90% 1RM).
• Flexibility + interval aerobic training.
11
• Low volume (3-5 sets; 2-4 reps).
• High intensity (90-95% 1RM).
• Short periods of interval training.
12
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Revision Questions1. Define ‘periodization’. 5
2. Discuss the ‘General Adaptation Syndrome’ using the three response stages.
6
3. What is the rationale for using periodization as a method of training? 5
4. Distinguish between ‘eustress’ and ‘distress’ when referring to training. 4
5. Periodic training systems typically divide time up into three types of cycles.
Name these cycles and specify how long each time period is. 6
6. Draw a diagram illustrating a macrocyle. 5
7. Describe how volume and intensity change as an athlete progresses from the
preparatory phase to the competition phase. 4
15