Understanding the Periodization Process

The text titled “Approaches to Planning Used in Periodization” discusses various methods and strategies for planning athlete training within the context of the periodization process. It highlights different approaches to structuring training programs, their implications, and their suitability for athletes at various skill levels. Here is a comprehensive description of this text:

In the realm of periodization, there are three fundamental levels to consider: periodization, planning, and programming. These levels form the framework for organizing an athlete’s training regimen effectively.

1. Periodization: At the highest level, periodization outlines the long-term development plan for the athlete across multiyear or annual training cycles. It involves breaking down the training plan into periods that include preparation, competition, and transition phases. It may also encompass scheduling events like travel and testing.
2. Planning: The planning level serves as the foundation for selecting the training model used to structure the training program. This includes deciding whether to employ parallel, sequential, block, or emphasis training models. Planning is where the structure of the training is defined.
3. Programming: The programming level involves the essential elements of training, encompassing training modes, training methods, training loads (intensity and volume), as well as specific structures like complexes and cluster sets. It deals with the practical application of the chosen training model.

The text then explores different approaches to planning within the periodization process:

1. Parallel Approach: The parallel approach focuses on training multiple biomotor abilities simultaneously. In this approach, athletes work on all targeted biomotor abilities within a single training session, training day, series of training days, or microcycle. While this approach is suitable for novice and youth athletes, it has limitations when applied to intermediate and elite athletes. Over time, the required training volume and load for each ability can cumulatively lead to overtraining and fatigue, diminishing performance gains.
2. Sequential Approach: In the sequential approach, training targets are structured to occur one after another in a logical pattern. This method allows athletes to work with higher training loads and intensities, particularly beneficial when targeting attributes like power development. Scientific evidence supports the sequential approach for power development, emphasizing the importance of developing the muscle’s cross-sectional area, force production capacity, and movement speed for increased power production.
3. Emphasis Approach: The emphasis approach combines elements of both the parallel and sequential models. It allows the sequential training of various biomotor abilities with intermittent changes in training emphasis. Athletes may train multiple abilities while varying the degree of emphasis over time. This approach is particularly beneficial for maximizing strength, power, and the rate of force development. Periodic changes in the targeted biomotor ability are recommended, often every two weeks, to optimize performance capacity.

The emphasis approach represents a balance between the two extremes of parallel and sequential training models, providing flexibility for intermediate to advanced athletes. It is particularly useful when aiming to optimize a range of attributes while still allowing for the focus on specific abilities. This approach supports the idea that a more dynamic approach to training emphasis can lead to better overall results, especially for athletes at an advanced level.

The text titled “Models of Planning Used in Periodization” discusses different models employed by coaches to structure periodized training plans. These models are categorized into three main types: the traditional model, the block model, and the emphasis model. Here’s a comprehensive description of this text:

1. Traditional Model: The traditional model is a complex system that emphasizes the parallel development of various biomotor abilities necessary for sports (e.g., strength, endurance, speed). It employs training structures with limited variations in methods and means. Workload increases are gradual and wavelike, characterized by fluctuations in training volume and intensity. Early in the training plan, workload increases are primarily achieved through higher training volumes and marginal intensity gains. As training progresses, the focus shifts to increased training intensity and reduced volume. This model is not linear and allows for variation at different levels of the periodization hierarchy, including training sessions, days, microcycles, mesocycles, and macrocycles. The traditional model is generally well-suited for novice or beginner athletes, as most supporting research was conducted on this population. It may not adequately address the needs of intermediate and advanced athletes.
2. Block Model: The block model prioritizes and sequences training to allow athletes to better manage training stressors through a more focused approach. This model is strongly supported by scientific evidence for developing muscular strength and maximal power generation capacity. Early pioneers of this system, like Dr. Anatoliy Bondarchuck, employed specialized mesocycle blocks, including developmental, competitive, and restoration blocks. Developmental blocks aimed to increase working capacity, competitive blocks focused on elevating competitive performance, and restoration blocks prepared athletes for the next developmental block. The sequence of these blocks depended on the competition schedule and athlete responses to training stressors. Another proposed model by Issurin uses accumulation blocks to develop basic abilities, transmutation blocks for more specific abilities, and realization blocks for maximizing performance. In its purest form, the block model employs minimal training targets in each training block, capitalizing on delayed training effects and training residuals.
3. Emphasis Approach: The emphasis approach, as outlined by Zatsiorsky and Kraemer, combines simultaneous training of various targets with varying degrees of focus, followed by a shift to sequential training based on the periodized training plan’s demands. Verkoshansky and Siff propose a conjugated sequencing model where each training block is vertically integrated (emphasizing multiple training targets) and horizontally sequenced (capitalizing on training residuals and delayed effects). This approach is considered suitable for developing maximal strength, rate of force, and power in athletes participating in power sports. It offers flexibility by allowing athletes to target multiple abilities and subsequently shift their focus based on the training block’s objectives.

The text titled “Fundamentals of Power Development” explores the essential aspects of developing power in athletes. Power is a critical component of athletic performance, and it’s associated with the ability to generate high levels of force rapidly and express high contraction velocities. The text discusses the key elements required for optimizing power development.

Force-Velocity Curve: The text starts by introducing the force-velocity curve, which describes the relationship between force and velocity during muscle contractions. It highlights the inverse relationship between force and velocity. As velocity of movement increases, the force that the muscle can produce during concentric contractions decreases. This inverse relationship indicates that maximal power outputs occur at a compromise between maximal force and velocity.

Three Key Elements for Power Optimization:

1. Maximal Strength: The foundation for developing power is an athlete’s maximal strength. Studies indicate that athletes with greater strength potential can develop higher power outputs. A stronger athlete has the capacity to generate higher forces at a higher rate. When weaker athletes target resistance training to increase maximal strength, they experience significant improvements in muscular power and athletic performance. Once athletes achieve sufficient strength levels, they can benefit more from power-based training methods like plyometrics, ballistic exercises, complexes, or contrast training. Strength is a prerequisite for optimizing power outputs.
2. Rate of Force Development (RFD): RFD is the ability to express high forces in short periods, a crucial aspect of achieving high power outputs. RFD is associated with the slope of the force-time curve. It’s often measured within specific time bands, such as during jumping, sprinting, and change-of-direction movements. Training with heavy loads increases RFD in weaker or untrained individuals, whereas explosive or ballistic exercises are more effective for optimizing RFD in stronger, experienced athletes. Varying training approaches, including both heavy resistance and explosive training, can impact different parts of the force-time curve, contributing to RFD improvements.
3. Velocity of Shortening: The ability to express high forces as the velocity of shortening increases is another key element for power development. The text suggests that mixed methods targeting high-velocity and high-force movements are necessary to exert a global effect on the force-velocity relationship and ultimately increase RFD and power output. This approach includes both high-velocity and high-force movements to maximize the potential for power development.

Strength Levels for Power Optimization: The text provides some guidelines for assessing strength levels suitable for power optimization. Athletes who can squat more than twice their body mass demonstrate higher power outputs compared to their weaker counterparts. For athletes between the ages of 16 and 19 competing in strength and power sports or team sports, the minimum recommended back squat is typically 2.0 times their body mass. This level of strength is considered a requirement for specialized training to optimize power output.

Planning Training and Power Development

Planning Training and Power Development explores different planning models used in periodization to maximize power development in athletes. Periodization is a structured approach to organizing training over specific time periods to achieve peak performance during competitions. The text discusses three key planning models: the traditional approach, the sequential model, and the emphasis approach, each catering to different athlete levels.

Traditional Approach: The traditional approach involves developing all key biomotor abilities concurrently throughout the entire annual training plan. In this model, equal attention is given to various attributes associated with athletic performance. This approach may be suitable for novice or youth athletes who are still in the early stages of their training journey. However, for more advanced athletes, this approach may not be ideal, as they may require more specialized and advanced planning models to maximize their power development fully.

Sequential Model: The sequential model of periodization is supported by strong scientific evidence. It suggests that dedicating specific time periods to target key attributes sequentially can lead to the optimization of power-generating capacity. This model can be structured to sequentially target muscle hypertrophy, maximal strength, strength-power, and then power development. A notable example of this approach is presented in a model similar to that proposed by Stone, O’Bryant, and Garhammer, which focuses on sequentially developing distinct training targets across a 12-week training plan. This approach appears to be effective for intermediate to advanced athletes.

Emphasis Approach: The emphasis approach is a distinct model that vertically integrates and horizontally sequences training factors. This model entails training complementary training factors with varying degrees of emphasis and then sequencing them across a series of mesocycle blocks. The primary objective is to optimize the transfer of key adaptive responses to power development while minimizing detraining effects that may occur in sequential models. Similar to the sequential model, the emphasis approach is suitable for intermediate to advanced athletes.

The text discusses programming considerations for power development in the context of periodization, focusing on aspects such as the intensity of training, set structures, and types of exercise.

Intensity of Training: Determining the optimal training load for power development in resistance training is a key consideration. While it has been suggested that training at the optimal load is effective for improving power output, limited studies support this claim. Several studies have indicated that training with heavy loads or mixed loads can produce superior enhancements in power output. For athletes who need to express high power outputs under loaded conditions, the use of the optimal load may not be suitable as it can hinder strength development. It may be more beneficial to train with heavier loads (e.g., >80% of 1RM) to enhance power development under loaded conditions (>60% of 1RM). Athletes often encounter a continuum of loads in sports, so it is essential to expose them to a variety of loads in training to optimize power development.

Set Structures: The structure of training sets can significantly impact power development. Traditional set structures where repetitions are performed in a continuous manner without rest between repetitions can result in a reduction in power output with each subsequent repetition in the set. For example, a set of six repetitions in the power clean can experience a 15.7% reduction in power output from the first repetition to the sixth. Similarly, sets with 5 or 10 repetitions in traditional structures can also see significant reductions in peak power. For optimizing power outputs, sets of less than six repetitions are recommended when using traditional set structures. An alternative to traditional sets is cluster sets, where short rest intervals (15-45 seconds) are applied between individual repetitions or small groups of repetitions. Cluster sets aim to induce partial recovery and maximize the velocity and power of the movement, resulting in less reduction in power output across repetitions compared to traditional sets. Different cluster set variants can be used, such as standard, undulating, or ascending cluster sets, based on load manipulation and inter-repetition rest intervals. Cluster sets are particularly beneficial during specific preparatory phases of the annual training plan when maximizing power development is a primary training goal.

The text discusses the importance of exercise selection in a resistance training program for developing power and how different exercise categories impact power development across the force-velocity curve. It also introduces the concept of strength-power potentiation complexes.

Types of Exercises Used: The text highlights that a mixed-methods approach is essential when developing different parts of the force-velocity curve to optimize power development. It categorizes training exercises into several distinct categories:

1. Shock or Reactive-Strength: This method maximizes the engagement of the stretch-shortening cycle and requires the athlete to perform explosive eccentric and concentric muscle actions. An example is high-level plyometrics, such as drop or depth jumps.
2. Speed-Strength: This method enhances the rate of force development (RFD) and generally results in high power output.
3. Strength-Speed: This category targets the development of RFD but typically uses heavier loads, though not as heavy as those used for maximal or supramaximal strength. It can include exercises like the clean pull or power clean.
4. Maximal-Strength: These methods use loads greater than 85% of 1RM and involve exercises such as the back squat to develop loaded power output at the high-force end of the force-velocity curve.

Different exercises have varying power profiles, and they can be employed in different ways depending on loading to affect the development of specific strength and power attributes. For instance, weightlifting movements and their derivatives can develop power across a wide range of the force-velocity curve, while powerlifting exercises produce minimal power and mainly affect the high-force portion of the force-velocity curve.

Strength-Power Potentiation Complexes: The text introduces the concept of strength-power potentiation complexes, which involve using previous muscular contractions to acutely increase strength and power in subsequent exercises. These complexes consist of a heavy-load conditioning activity followed by a high-power performance activity. The time frame between these activities typically ranges from 4 to 10 minutes. The conditioning activity often utilizes heavy-load protocols, going up to around 90% of the athlete’s 1RM. Recent research suggests that the choice of exercise in the conditioning activity and the time window after the conditioning activity can significantly impact performance.

When programming strength-power potentiation complexes in a periodized training plan, it is essential to consider where they fit best. They are typically used in phases that optimize power output or transition from maximal strength development to power development, such as in the specific preparatory phase. However, since they target both strength and power simultaneously, they may also be useful during the precompetitive and main competitive phases of the annual training plan.

Exercise Order: When constructing a training program, the order in which exercises are performed plays a critical role in optimizing the training process. Traditionally, it’s suggested that power exercises should be prioritized and performed before core and assistance exercises. This order is recommended because power exercises often demand more effort, skill, and concentration compared to multijoint core exercises and single-joint assistance exercises. Performing power exercises when the athlete is fresh can lead to better power development.

However, for stronger, more developed athletes, this conventional order might not be the most effective approach, and they may require more advanced training structures to maximize performance gains. One alternative method for organizing a training program is through ascending or descending workouts.

Ascending Workouts: Ascending workouts start with shock or reactive-strength exercises, followed by ballistic, strength-speed, and heavy load strength exercises. This order increases force application and reduces the velocity of movement across training sessions.

Descending Workouts: In contrast, descending workouts reverse this order, beginning with heavy load strength exercises and ending with shock or ballistic exercises. This reversed order takes the athlete from higher-force activities to lower-force activities while increasing movement velocity.

Both ascending and descending workout methods provide the flexibility to develop various segments of the force-velocity curve. This allows for power development across different loading structures. The choice between these two methods can depend on the specific needs and goals of the athlete, their level of development, and the desired focus of the training program.