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Researched
and Composed by
Jacob Wilson, BSc. (Hons), MSc. CSCS and
Gabriel “Venom” Wilson, BSc. (Hons), CSCS
Abstract
Periodization is a
division of a training season, typically 1 year long, into smaller more
manageable intervals with the ultimate goal of reaching the best
performance during the primary competition(s) of the season and that
ultimately periodization is a trade off between conflicting demands.
The purpose of this paper was to analyze the cycles within periodization
and how they achieve the variation, rest, and management of conflicting
demands necessary to optimize adaptive processes. Cycles discussed
include: (1) Long Term (career), (2) Olympic or Quadrennial Cycle (3)
Macrocycle (4) Mesocycle (5) Microcycle (6) Training Day (7) Training
Session.
Introduction
Letunow (1950)
suggested that periodization was not simply a plan, but an objective set
of laws that govern the training process. These laws dictate the need
for variation to bring about adaptation and rest to avoid overtraining
and accommodation. In this context, Plisk (2004) defined periodization
as programmed ‘variation in training means (content) and methods (load)
on a cyclic basis.’ Kraemer (2004, b) added that along with variation
periodization includes planned rest periods to augment recovery and
restoration of an athletes potential. Zatsiorsky (1995) furthers this
concept by suggesting that periodization is a division of a training
season, typically 1 year long, into smaller more manageable intervals
with the ultimate goal of reaching the best performance during the
primary competition(s) of the season and that ultimately periodization
is a trade off between conflicting demands. The purpose of this paper
was to analyze the cycles within periodization and how they achieve the
stated goals of variation, rest, and management of conflicting demands.
Cycles discussed include: (1) Long Term (career), (2) Olympic or
Quadrennial Cycle (3) Macrocycle (4) Mesocycle (5) Microcycle (6)
Training Day (7) Training Session.
Long Term
(Career) Period
A Long Term
(Career) period comprises the entire career of an athlete. Often you
hear bodybuilders discuss the hypothesis that their body does not peak
until mid 30s, while they are still in their 20s. This type of thinking
is career oriented in nature. Another example in long term training
pertains to the European methodologies to training their athletes.
Gymnasts begin training at very early ages. One of the concepts which
they must manipulate is relative and absolute strength. Absolute
strength refers to the total amount of weight an athlete can lift in a
criterion task, while relative strength refers to absolute strength
divided by bodyweight. Absolute strength is positively correlated to
bodyweight, while relative strength actually lowers as body weight
increases (Zatsiorsky, 1995). Therefore an Olympic weight lifter in the
heavy weight class will have a lower relative strength, than a lifter in
the light weight division, even though his or her absolute strength is
greater.
Development affects this process. As height and weight increase with
age, relative strength may decline if not countered. According to
Zatsiorsky (1995), Russian gymnasts learn most of their technical skills
before the age of 13, while focusing on specific strength in the
criterion tasks, conditioning, and stability thereafter so as the
counter the negative influence of an increase in weight.
Quadrennial
Cycle
A Quadrennial
Cycle is a four year period, and often is utilized to prepare athletes
for such events as the Olympics. However, it could also refer to the
four year period which comprises a high school, or collegiate career.
In college football, a coach would assess their athletes and according
to this assessment lay out specific goals for them. These goals may
include understanding the system which the team plays under, increasing
body weight to a certain size to be able to withstand the torques and
forces found at this level, playing supportive backup, and finally
starting. These goals may progress through four different macrocycles
(see below) which culminate to a peaking of the ultimate goal, at a
realistic time frame.
Macrocycle
The majority of
focus in periodization begins here and works its way down. A macrocycle
typically lasts a year. However it can be structured to last the exact
length of a preseason to season, and can therefore be as short as three
to four months. A macrocycle is comprised of several mesocycles (see
below). In traditional periodization, the macrocycle begins with
relatively high volume work to train the peripheral factors of
participants, such as increased cross sectional area. As the macrocycle
progresses, volume decreases and intensity and focus on specific
exercises increases to peak for competition (Wilson and Wilson, 2005).
Mesocycle
A mesocycle
defines the general variation of a macrocycle. The mesocycles origin
can be found in European History (Zatsiorsky, 1995). Due to the fact
that athletes could not have access to proper food, and training
resources at home, they would train in camps year round. However, due
to excessive time without family, as well as continually training with
rivals, the stress reached a point which degraded training. To combat
this, training camp locations were changed with greater frequency.
Further, questioners revealed that athletes preferred periods of 4 weeks
of training, with 1-2 week periods at home. Therefore traditionally a
mesocycle lasts 4 weeks. However authors vary in the length prescribed
to this phase. The range seen in the literature is between 1-4 months (Haff
, 2004).
Traditionally a
mesocycle is directed toward a small number of motor abilities. The
issue centers around conflicting demands. For example, many sports
require power, endurance, strength, muscular size, and game playing
skill( note, the current authors do not refer to these as general
attributes, but rather as attributes specific to the task, such as bench
press strength or power). However, because each demand drains the
organism of resources, it is thought to be difficult to train each at
the same time. Therefore the traditional rationale is to dedicate
mesocycles to only a few or even one motor ability. However, new
techniques in periodization have sought to actually train several motor
abilities in a more contiguous fashion. This process is manifested in
non traditional periodization techniques, both of which will be
discussed in part three of this series.
There are numerous examples of mesocycles. For example, in traditional
periodization, the first cycle used is typically a Hypertrophy Cycle.
This consists of high volume, and relatively low intensity training, and
is meant to increase peripheral factors such as cross sectional area, as
well as work capacity.
Microcycle
The microcycle is
a division of the mesocycle and typically lasts a week in length.
According to Kraemer (2004 b) the microcycle is perhaps the most
important aspect of periodization, as changes in acute training
variables within the cycle are made to define a mesocycle.
The microcyclic
structure is based on the specificity of fatigue produced in a given
workout. Overall more work within a given week can be performed with
proper sequencing of workouts. Sequencing takes into account the body
parts trained, as well as the general population of motor units utilized
(Wilson and Wilson, 2005). Typically exercises in consecutive sessions
should only involve the same muscle groups to a minimal level. For
example, training biceps on Tuesday, and back on Wednesday would have a
degrading effect on the back workout. In terms of motor unit
activation, a microcycle may consist of separating light, and heavy
workouts as the motor unit population trained will vary within this
continuum (Kramer, 2004 b). The amount that a muscle group can be
trained depends on the size of the musculature trained, as well as the
magnitude of stress ( training impulse) applied to it (Wilson,
2003).
Training Day
The training day
is defined as a 24 hour period comprised of all training sessions
performed in that period. This unit of periodization is concerned with
the number of training sessions, the order of training sessions, and the
recovery between sessions. Evidence suggests that performing two or
more workouts in a day is more beneficial to developing motor abilities
than one time a day (Wilson, and Wilson 2005). Typically sessions which
require more motor abilities are trained fresh (Zatsiorsky, 1995). For
example exercises with extreme coordination requirements like cleans
would be performed in the AM, with auxiliary exercises performed at
night. Sleep periods, proper meal sequencing, and therapeutical
treatments such as sauna would occur between sessions.
Training
Session
The training
session is primarily concerned with acute training variables. Wilson
and Wilson (2005) explain:
Perhaps the most
thorough description of training stimuli was provided by Kraemer (1983
a, b, 1984 a, b, c, d, e, f, 1988, 2004). Utilizing statistical
analyses Kraemer (1983) developed an approach to operationally describe
any workout protocol through identification of five specific acute
training variables. These variables consist of the (1) choice of
exercise, (2) order of exercise, (3) number of sets performed (4) rest
period lengths and (5) resistance used or intensity of exercise. Given
the above combinations, a virtually endless quantity of training
sessions can be developed, each yielding somewhat differing
adaptations.
An entire series
of articles dedicated to acute training variables will be released
shortly, and will cover in depth what the current scientific evidence
suggests the result of various manipulations of these variables will
be.
Summary
Periodization is
concerned with meeting the requirements of variation, and programmed
rest required to elicit peak performance in the human organism. It does
so through dividing these demands into manageable time periods which
include (1) Long Term (Career) periods, (2) Quadrennial Cycles (3)
Macrocycles (4) Mesocycles (5) Microcycles (6) Training Days (7) and
Training Sessions. The Long term cycle attempts to outlay an entire
career of an athlete. The Quadrennial cycle deals in four year periods
and is often associated with time frames covering high school,
collegiate, and Olympic careers. Macrocycles are typically a year in
length with the ultimate goal of achieving peak performance for the most
important competition of a season. Mesocycles are 1-4 month periods
which define the variation within a macrocycle. Microcycles are
generally 7 days in length and are concerned with proper sequencing of
workouts. The training day, and training session are concerned with
acute training variables, as well as recovery between workouts.
References and Sources Cited
Plisk, (2004) Roundtable Discussion: Periodization of Training Part I.
National Strength and Conditioning Association Journal, 26, 50-69
Kraemer (2004 b)
Roundtable Discussion: Periodization of Training Part I. National
Strength and Conditioning Association Journal, 26, 50-69
Zatsiorsky, V.M. Science and Practice of Strength Training.
Champaign, IL: Human Kinetics, 1995.
Wilson, J., and
Wilson, G., (2005) Periodization Part II: Comparison of Traditional and
Non Traditional Periodization Journal of Hyperplasia Research.
Haff, G (2004)
Roundtable Discussion: Periodization of Training Part I. National
Strength and Conditioning Association Journal, 26, 50-69
Wilson, J. (2003)
Cliff Hanger Part I and II: Journal of Hyperplasia Research.
Kraemer (1983)
Exercise Prescription in Weight Training: Manipulating Program
Variables. National Strength and Conditioning Association Journal,
5, 58-61
Kraemer (1983)
Exercise Prescription in Weight Training: A Needs Analysis.
National Strength and Conditioning Association Journal, 5, 64-65
Kraemer (1984, a
)Program Design: Manipulating Program Variables: Exercise Prescription:
Number of Sets National Strength and Conditioning Association
Journal, 6, 47-47
Kraemer (1984,
b), Program Design: Manipulating Program Variables: Exercise
Prescription: Needs Analysis National Strength and Conditioning
Association Journal, 6, 47-47
Kraemer (1984, c)
Program Design: Manipulating Program Variables: Exercise Prescription:
Order of Exercise National Strength and Conditioning Association
Journal, 6, 47-47
Kraemer (1984, d)
Program Design: Manipulating Program Variables: Exercise Prescription:
Choice of Exercise National Strength and Conditioning Association
Journal, 6, 47-47
Kraemer (1984, e)
Program Design: Manipulating Program Variables: Exercise Prescription:
Rest Periods National Strength and Conditioning Association Journal,
6, 47-47
Kraemer (1984, f)
Program Design: Programming: Variables in Successful program design.
National Strength and Conditioning Association Journal, 6, 54-55
Kraemer (1988)
Exercise Physiology Corner: Factors in exercise prescription of
resistance training National Strength and Conditioning Association
Journal, 10, 36-42
Kraemer (2004 a) The use of Science In Exercise Prescription Degelopment
National Strength and Conditioning Association Journal, 26,
56-70
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