Using Periodization to Plan Programs Dr. Jason R. Karp, Ph.D. Owner, RunCoachJason.com Director/Coach, REVO 2 LT Running Team TM Cross Country Coach, San

Using Periodization to Plan Programs

Dr. Jason R. Karp, Ph.D.Owner, RunCoachJason.com

Director/Coach, REVO2LT Running TeamTM

Cross Country Coach, San Diego State UniversityFreelance writer & author

2009 U.S. All-Star Track & Field and Cross Country Clinic

Periodization Method for structuring training

programs into periods or phases using programmed variation of training loads and rest periods in a cyclic fashion to elicit improvements in fitness and performance. It involves manipulating or systematically changing training variables at regular intervals of time.

Idea originated in the 1920s in response to the year-long training practices of athletes.

Training Theory

• Positive physiological adaptation to exercise occurs with correctly-timed alternation between stress and recovery.

• Following a training stress, body adapts & physiologically overcompensates so that the same stress, if reintroduced, does not cause same degree of physiological disruption. In short, the body adapts to be able to handle the stress.

• Following adaptation, body can do more work.

• Aim of periodization is to provide training stimuli in such a fashion that higher & higher levels of adaptation are achieved.

Training Theory

Improvements in fitness (strength, endurance, speed, power, etc.) occur during the recovery period between workouts, not during the workout itself.

Time

Level

Fitness

Fatigue

Research Findings Periodized vs. non-periodized strength training

programs

• Kraemer et al. (2000): • female collegiate tennis players; 2-3 x week for 9 months • significantly greater increases in bench press, shoulder press,

& leg press 1-RMs, tennis serve velocity, & lean body mass • significantly greater decrease in % body fat

• Willoughby (1993):• weight trained college-aged males; 3 x week for 16 weeks • significantly greater increases in bench press & squat 1-RMs

• O’Bryant et al. (1988): • untrained college-aged males; 3 x week for 11 weeks• significantly greater increases in squat 1-RM & maximal

cycling power

• Stowers et al. (1983):• untrained college-aged males; 3 x week for 7 weeks• significantly greater increases in squat 1-RM, vertical jump, &

lean body mass

Research Findings• Stone et al. (1981):

• college-aged males; 3 x week for 6 weeks• significantly greater increase in squat 1-RM• significantly greater decrease in % body fat

• Baker et al. (1994):• weight-trained males; 3 x week for 12 weeks• similar improvements in bench press & squat 1-RMs, vertical jump,

& lean body mass

• Herrick & Stone (1996):• untrained college-aged females; 2 x week for 15 weeks• similar improvements in bench press & squat 1-RMs

• Prestes et al. (2009):• compared linear periodization (LP; 12-14 RM to 4-6 RM) to reverse

linear periodization (RLP; 4-6 RM to 12-14 RM)• women w/at least 6 months weight training experience; 3 x week

for 12 weeks• only LP group increased fat-free mass & decreased fat mass • both types of training significantly increased strength (bench

press, lat pull-down, arm curl, & leg extension), however LP group increased strength significantly more did than RLP group

Research Conclusions

• Periodized programs are better than non-periodized programs, especially in the long-term.

• Increases in strength with periodized programs are partly due to decreases in training volume.

Types of Training Loads• Stimulating Loads

• increase fitness

• increase training volume, intensity, or volume of intensity

• Maintenance Loads• maintain fitness

• maintain one component while improving another component

• Recovery Loads• used before increase in training volume

or intensity

• used during taper

Cycles of Training

Macrocycles (3-4 months) • describe the overall phase/season of

training

Mesocycles (3-6 weeks) • include 1 or 2 purposes/training emphases

• use stimulating loads for primary purpose

• use maintenance loads for secondary purpose

Microcycles (1 week)

• include individual workouts to match training purpose(s)

Time

Mesocycle Recovery Microcycles

TrainingLoad

Time

MesocycleOverload Microcycles

TrainingLoad

Microcycles

M T W Th F S S

Microcycle with one peak

Training Load

High

Medium

Low

Rest

High

Medium

Low

Rest M T W Th F S S

Microcycle with two peaks

Training Load

High

Medium

Low

M T W Th F S S Microcycle with two peaks

Training Load

High

Medium

Low

Rest

M T W Th F S S

Microcycle with two peaks

Training Load

High

M T W Th F S S

Microcycle with three peaks

Training Load

Medium

Low

Rest

Building a Periodized Program

Step 1: Establish goals

Step 2: Identify how to train to reach goals

Step 3: List physiological variables (VO2max, LT, etc.)

Step 4: Ask yourself:•Theme of each cycle? (Aerobic capacity? VO2max? LT?)

•How do I order training stimuli?

Step 5: Determine periods of emphasis or maintenance of each variable

Step 6: Choose length & objective of each mesocycle & microcycle

Step 7: Design individual workouts to match objective(s) of each microcycle

Type of Training

Example of Workout

HR(%

max)

Pace Time of Year

Purposes

Aerobic Capacity (Endurance)

Easy running: 30-90 min

70-75% 1.5 to 2 min/mile slower than 5K race pace

Base phase/ preseason & during entire training year as recovery days between harder workouts

• Increase mitochondrial & capillary density

• Increase aerobic enzyme activity

• Increase blood volume

• Improve running economy

Lactate Threshold

•20-minute tempo run @ LT pace

•4 x 1 mile @ LT pace w/1 min rest

80-90% 20-25 sec/mile slower than 5K pace or 10-15 sec/ mile slower than 10K pace

Late base phase/early competitive phase

• Improve lactate threshold

•Elevate intensity of running at which person begins to fatigue

Aerobic Power (VO2max)

Long intervals (3-5 min) w/1:<1 work:rest ratio

95-100%

~ 2-mile race pace

Early to mid-competitive phase

• Improve VO2max• Increase stroke volume & cardiac output

Anaerobic Glycolysis

Short intervals (45-90 sec) w/1:2 work:rest ratio

N/A Mile race pace or slightly faster

Mid- to late- competitive phase

• Improve anaerobic endurance

• Improve muscles’ ability to tolerate and buffer muscle acidosis

ATP-CP (Phosphagen) System

Very short intervals (5-15 sec) w/2-5 min rest

N/A Close to top speed

Mid- to late- competitive phase

• Increase muscle power production

• Recruit fast-twitch motor units

Mesocycle Training

• Primary workout target

•stimulating loads

• Secondary workout target

•stimulating/maintenance loads

• Manipulation of volume/intensity

Training Phases

• Base Phase

• Early Competitive Phase

• Mid-Competitive Phase

• Late-Competitive Phase

Base Phase

• Focus is on volume

• Aerobic Capacity (Endurance)

• primary purpose

• Lactate Threshold

• secondary purpose

• Fartleks

• secondary purpose

Early Competitive Phase

• Lactate Threshold

•primary purpose

• Aerobic Capacity (Endurance)

•secondary purpose

• Aerobic Power (VO2max)


Mid-Competitive Phase

• Aerobic Power (VO2max)

•primary purpose

• Anaerobic Capacity (Glycolysis)


Late-Competitive Phase

• Focus is on intensity

• Anaerobic Capacity (Glycolysis)• primary purpose

• Racing• primary purpose

• Anaerobic Power (Phosphagen System) • secondary purpose

Mesocycle #1: Primary - Aerobic Capacity Secondary – Lactate Threshold

Week 1: 35 miles Week 2: 35 milesWeek 3: 23 miles Mon Tues Wed Thurs Fri Sat Sun

4 miles 5 milesLT CruiseIntervals

- 2 mi warm-up- 3x1 mile @ LT pace w/1:00 rest- 2 mi warm-

down

4 miles 6 miles Rest 9 miles

4 miles 5 milesLT Run

- 2 mi warm-up- 3 miles @

LTpace - 2 mi warm-

down




down


Base Phase

Mesocycle #2: Primary - Aerobic Capacity Secondary – Lactate Threshold

Week 4: 40 miles Week 5: 40 milesWeek 6: 27 miles Mon Tues Wed Thurs Fri Sat Sun



down


5 miles 6 milesLT Run

- 2 mi warm-up- 4 miles @ LT

pace- 2 mi warm-

down




down


Mesocycle #4: Primary – Lactate Threshold Secondary – Aerobic CapacityWeek 10: 60 milesWeek 11: 60 milesWeek 12: 40 miles Mon Tues Wed Thurs Fri Sat Sun

am: 4 miles

pm: 6 miles

LT Cruise Intervals

- 2 mi warm-up- 4x1mile @ LT pace w/1:00 rest- 2 mi warm-down

am: 4 miles

pm: 7 miles

10 miles 8 miles RestLT/LSD Combo

11 miles + 2 miles @ LT pace

am: 4 miles

pm: 6 miles

LT Cruise Intervals

- 2 mi warm-up- 5x1mile @ LT pace w/1:00 rest- 2 mi warm-down

am: 4 miles

pm: 7 miles

8 milesLT Run

- 2 mi warm-up- 4 miles @ LT pace- 2 mi warm-down

Rest 14 miles

5 miles LT Cruise Intervals

- 2 mi warm-up- 3x1mile @ LT pace w/1:00 rest - 1 mi warm-down

8 miles 7 miles 5 miles Rest 10K RACE

Early Competitive Phase

Mesocycle #10: Primary – VO2max Secondary – Anaerobic Capacity (Glycolysis) Week 28: 40 miles Week 29: 40 milesWeek 30: 27 miles Mon Tues Wed Thurs Fri Sat Sun

5 miles + 5x100m strides

Intervals- 2 mi warm-up- 5x800m @ 3K race pace w/3:00 rec- 2 mi warm-down

7 miles 6 miles + 5x100m strides

Intervals- 2 mi warm-up- 12x400m @ 3K race pace w/:45 rec- 2 mi warm down

Rest 9 miles


Intervals- 2 mi warm-up- 4x1,000m @ 3K race pace w/2:30 rec- 2 mi warm-down


Intervals- 2 mi warm-up- 8x400m @ mile race pace w/2:00 rec- 2 mi warm-down

Rest 10 miles


Intervals- 2 mi warm-up- 5x400m @ mile race pace w/2:00 rec- 1 mi warm-down


Rest 3,000m

RACE

6 miles

Mid-Competitive Phase

Mesocycle #6: Anaerobic Capacity (Glycolysis)Week 16: 34 milesWeek 17: 24 milesWeek 18: 20 miles Mon Tues Wed Thurs Fri Sat SunIntervals

- 2 mi warm-up- 2 sets of 800/400/200/200m @ mile race pace w/1:2 work:rest ratio- 1 mi warm-down


7 milesIntervals

- 2 mi warm-up- 6x400m @ mile race pace w/1:2 work: rest ratio- 1 mi warm-down


8 miles

Rest

Intervals- 2 mi warm-up- 2 sets of 800/400/200/200m @ mile race pace w/1:2 work:rest ratio- 1 mi warm-down



MILE RACE 3 miles + 5x100m strides

6 miles

Rest

Intervals- 2 mi warm-up- 6x400m @ mile race pace w/1:2 work: rest ratio- 1 mi warm-down


Intervals- 2 mi warm-up- 10x200m @ mile race pace w/1:2 work: rest ratio- 1 mi warm-down



MILE RACE

Rest

Late-Competitive Phase (Mile)

Mesocycle #6: Lactate Threshold/Marathon Pace/TaperWeek 27: 56 miles Week 28: 40 milesWeek 29: 28 miles (+ marathon) Mon Tues Wed Thurs Fri Sat Sun7

miles

9 milesIntervals

- 2 mi warm-up- 4x2,000m @ 10K race pace w/2:30 recovery- 2 mi warm-down

8 miles 9 miles RestLT/LSD Combo

8 miles + 4 miles @ LT pace + 2 miles faster than LT pace

4 miles

8 miles @ goal marathon pace

6 miles 5 miles 7 miles Rest 5 miles + 5 miles @ goal marathon pace

5 miles

LT Cruise Intervals

- 2 mi warm-up- 4x1,200m @ slightly faster than LT pace w/ :45 rest- 2 mi warm-down

7 miles 5 miles 4 miles Rest MARATHON

RACE

Late-Competitive Phase (Marathon)

References & Recommended Readings

Baker, D., Wilson, G., and Carlyon, R. (1994). Periodization: The effect on strength of manipulating volume and intensity. Journal of Strength and Conditioning Research. 8(4):235-242.

Bompa, T.O. (1999). Periodization: Theory and Methodology of Training. Champaign, IL: Human Kinetics.

Fleck, S.J. (1999). Periodized strength training: A critical review. Journal of Strength and Conditioning Research. 13(1):82-89.

Herrick, A.B. and Stone, W.J. (1996). The effects of periodization versus progressive resistance exercise on upper and lower body strength in women. Journal of Strength and Conditioning Research. 10(2):72-76.

Kraemer, W.J., Ratamess, N., Fry, A.C., Triplett-McBride, T., Koziris, P., Bauer, J.A., Lynch, J.M., and Fleck, S.J. (2000). Influence of resistance training volume and periodization on physiological and performance adaptations in collegiate women tennis players. American Journal of Sports Medicine. 28(5):626-633.

O’Bryant, H.S., Byrd, R., and Stone, M.H. (1988). Cycle ergometer performance and maximum leg and hip strength adaptations to two different methods of weight training. Journal of Applied Sport Science Research. 2:27-30.

Plisk, S.S. and Stone, M.H. (2003). Periodization strategies. Strength and Conditioning Journal. 25(6):19-37.

Prestes, J., De Lima, C., Frollini, A.B., Donatto, F.F., and Conte, M. (2009). Comparison of linear and reverse linear periodization effects on maximal strength and body composition. Journal of Strength and Conditioning Research. 23(1):266-274.

Stone, M.H., O’Bryant, H., and Garhammer, J. (1981). A hypothetical model for strength training. (1981). Journal of Sports Medicine. 21:342-351.

Stowers, T., McMillian, J., Scala, D., Davis, V., Wilson, D., and Stone, M. (1983). The short-term effects of three different strength-power training methods. National Strength and Conditioning Association Journal. 5:24-27.

Willoughby, D.S. (1993). The effects of mesocycle-length weight training programs involving periodization: and partially equated volumes on upper and lower body strength. Journal of Strength and Conditioning Research. 7(1):2-8.

Documents

Using Periodization to Plan Programs Dr. Jason R. Karp, Ph.D. Owner, RunCoachJason.com Director/Coach, REVO 2 LT Running Team TM Cross Country Coach, San