Periodization: History and Application

• Periodization of biomotor abilities and annual plans guide training and divide the year into phases with specific objectives.
• These tools maximize physiological adaptations and improve performance.
• Technical, tactical, psychological, and nutrition plans should integrate into the annual plan.
• Periodization is the basis for any athlete's training plan, dividing the process into manageable segments or phases.
• Matveyev borrowed the term periodization from history, noting its use in describing divisions of time.
• Periodization has origins dating back to the ancient Olympic Games, with evidence of its simplified use.
• Flavius Philostratus, a Greek physician, included simple planning forms and is considered an early proponent.
• Philostratus' annual plans included a preparatory phase, informal competitions, and a rest period.
• Roman physician Claudius Galenus (Galen) expressed concerns about the intensity of training and emphasized relaxation and nutrition.
• Galen proposed a 10-month training program with a specific month-long program prior to the Olympic Games, and a 12th month of relaxation/recovery
• Similar approaches were used to prepare for the modern Olympic Games (1896).
• German specialists created a 4-year plan composed of four annual training plans for the 1936 Olympic Games in Berlin.
• In 1964, Tudor Bompa met with one of the original German planners for the 1936 Olympics.
• After WWII, Soviet Russia started a state-funded sport program.
• In 1965, Leonid P. Matveyev published a model of an annual plan, dividing it into phases, subphases, and training cycles.
• Bompa created and applied a periodized annual plan starting in 1961 and developed the periodization of biomotor abilities.
• Matveyev's structured training referred only to an annual plan with only one competitive phase, or monocycle.
• Training plans were adapted to meet the competitive needs of athletes who participated in more than one major competition per year like bi-cycle plans, tri-cycle plans etc.

Periodization Terminology

• Periodization of the annual plan divides the annual training plan into phases.
• Periodization of biomotor abilities allows athletes to develop speed, strength, power, agility, and endurance.
• The annual training plan is divided into preparatory, competitive, and transition phases.
• The preparatory phase has general and specific subphases.
• The general subphase focuses on developing a physiological base.
• The specific subphase develops characteristics needed for a sport.
• The competitive phase is subdivided into precompetitive and competitive phases.
• Each phase of the annual plan contains macrocycles and microcycles and has specific objectives.
• Athletic performance depends on physiological adaptations, psychological adjustments, skills, and abilities.
• The duration of each subphase depends on the time necessary to increase the athlete’s training status.
• The competitive schedule mainly determines the duration of each training phase.
• Optimal periodization models and time requirements differ for each sport.
• Individual athlete's ability to tolerate and adapt is influenced by factors like genetics, psychology, training status, nutrition, society and recovery.

Needs of Periodization

• Training follows a sequential approach to developing an athlete’s skills and motor potential
• It takes time to optimally develop each performance component.
• The process requires escalating specificity of training which elicits morphofunctional adaptations
• It is not possible to maintain physiological and psychological abilities for a prolonged time.
• The athlete's readiness to perform will vary depending on the phase, training type, and stress load.
• The annual training plan must be subdivided into phases.
• The preparatory phase establishes a physiological foundation.
• The competitive phase maximizes performance capacity.
• The transition phase removes fatigue.
• Technical skill sets and tactical maneuvers are learned over time.
• The coach must alternate training volume and intensity, using a nonlinear approach.
• Climatic conditions and seasons affect the duration of training phases.
• Competition and intense training create physiological stress and fatigue and can lead to overtraining
• Stressful training and competition should alternate with recovery/regeneration.

Misapplication of the Term “Periodization”

• Periodization indicates a phase-based process of training management and has unique characteristics in each sport.
• Its rigid misapplication led to a misunderstanding of the concept as rigid and mechanistic, which it is not.
• The only rigid part of periodization is the competitive phase.
• The coach can design the program one macrocycle at a time, based on progress and readiness.
• Some misuse the term and employ foreign meanings of periodization.
• Linear periodization: Load is constantly increased. The only activity that employs such linear loading is bodybuilding.
• Undulatory periodization: A method of managing load in training.
• Flexible periodization: Program flexibility is implied by the concept of periodization.
• Block periodization: A phase with a concentrated load of just one biomotor ability at the expense of the others.
• A.T.R. (Accumulation-Transmutation-Realization): A periodization model for multiple peaks with very short phases repeated.

Confusion Between Periodization and Loading

• Periodization refers to phase-based training, so it cannot be linear or undulatory.
• Linear loading increases the load of training constantly.
• The undulatory loading method involves load undulation.

Selective Periodization

• Annual training plans for elite athletes are often used for young athletes inappropriately.
• Individualize periodization, considering readiness for intensive competition.
• A monocycle is best for novice and junior athletes.
• The bi-cycle plan is for advanced/elite athletes who can qualify for championships.
• The tri-cycle plan is for advanced/international-level athletes.
• The multiple-peak plan is for athletes with 4-6 years of training.
• The duration of training phases depends on the competitive schedule.

Applying Periodization to the Development of Biomotor Abilities

• Periodization also applies to dominant skill development, affecting training in each phase.
• Outcome is full motor potential and peak performance.
• Some sports (mostly individual) have a loose structure, especially regarding endurance.
• It is essential to first develop maximum strength and then convert strength gains into power.
• Time constraints for bi-cycle or tri-cycle plans require shortening the time for each biomotor ability
• Multiple-peak plans are even shorter and can affect athletes and coaches.
• Alactic disciplines (jumps/throws) are less affected by frequent competitions.
• Multiple-peak training programs should be reserved for experienced athletes.
• The application of multiple-peak training programs among junior athletes is not advisable because it may result in multiple injuries.

Simultaneous Versus Sequential Integration of Biomotor Abilities

• Integrating the development of biomotor abilities is not a new concept.
• Both types of integration have been successfully used and represent physiological necessity.
• Integrations are not mutually exclusive.
• Examination of the examples of periodization of biomotor abilities reveals sequential development and simultaneous integration.
• Development of one ability positively influences others.
• High levels of speed are not achieved before maximum strength and power are developed.
• To increase power prior to the main competitive phase, start with anatomical adaptation, move to maximum strength, and finish with a conversion phase. The entire process takes 11+ weeks.
• The periodized development of each biomotor ability must integrate each ability with the others.
• Issurin asserts that modern training must follow a sequential integration approach but is not always realistic.
• Periodization of biomotor abilities must also follow the simultaneous approach.
• Distributing the load of each biomotor ability allows for rational progression.
• Sudden increases of load can lead to maladaptation or injury.

Periodization of Strength

• Objectives, content, and methods of a strength training program will change throughout the phases of an annual training plan.
• The changes are targeted towards a specific type of sports based strength requirements while also considering the athlete in order to achieve optimum performance

Anatomical Adaptation

• Begin a strength program to build a foundation after the transition phase. Main objectives:
• Stimulate involvement of most muscle groups, including the stabilizer muscles
• Increase short-term work capacity, which will reduce fatigue in later stages of training
• Begin to work on the technical aspects of the fundamental lists that will represent the core of the strength training program
• Prepare muscles, ligaments and tendons for stressful activities and to produce an injury free athlete
• Consists of a high volume of work performed at low intensities with the number of exercises performed depending on experience of the athlete
• Beginners - up to 12 weeks, experienced athletes - 2 - 4 weeks for the physiological adapatations targeted and injuries

Maximum Strength Phase

• This phase builds on general adaptations and develops neuromuscular attributes necessary for muscular power development.
• Can range from 1 to 3 months depending on the sport
• For athletes who heavily depend on maximum strength (American football, Shot put) this phase is on the longer side (3 months)
• For endurance heavy sports (i.e cycling, triathlon, marathon, canoeing) this phase can be shorter (1 month)
• Best accomplished by working first on intermuscular coordination component of strength then into intramusclar

Conversion to Specific Strength Phase

• Transforms maximum strength into power or muscle endurance
• Provides transition between preparatory and competative phase and equips athletes with the neuromuscular abilites vital for achievment of highest performance

Maintenance Phase

• This phase is to maintain the physiological and performance standards achieved during previous phases.
• Must contain high enough strength training volume to maintain strength gains while avoiding hgih levels of fatigue.
• Must have balance between attributes to support those attributes throughout the program.
• Strength, power, agility, muscular endurance etc
• Training with a small number of exercises for a small amount of repetitions and days

Cessation Phase

• Usually recommended to stop the strength training program 5-7 days prior to the main competition.
• Reduces fatigue, decreases stress, and facilitates supercompensation.
• Athletes in high strength requiremenst simply reduce the number of sessions during the week prior to the major competition with lower volume and medium intensity sessions.

Compensation Phase

• The main objective of the phase is to remove fatigue and allow the athlete to recover
• Restore athlete's movement capacity.
• Athletes should consider an active rest training plan that includes some strength training in addition to active rest
• The compensation phase completes the annual training plan and coincides with the transition phase.

Periodization of Power, Agility, and Movement Time

• Power is a quick application of force against resistance.
• Agility is the ability to swiftly accelerate/decelerate and quickly change directions.
• Movement time is the ability to quickly move a limb.
• Agility does not evolve from speed, but from strength. It is achieved, the athlete has to
• Increase maximum strength - ability to recruit fast twitch fibers
• Increase ability to increase discharge rate of the same muscles

Periodization of Speed

• Periodization depends on the characteristics of the sport regarding team to individual sport and competitive schedule
• Regardless of the type of individual or team sport, the periodization of speed training may follow several distinct subphases: a general speed phase; an acceleration phase; a maximum speed phase; and an anaerobic endurance phase.

General Speed and Acceleration Phases

• Increase technical proficiency while increasing volume of training during the first part of the expression of speed (acceleration phase).
• This involves coordination drills with speed training at various intensities, intensities and technical runs (ex medium intensity to heavy sled towing).
• This occurs with the general adaptation phase (strength) and the aerobic endurance phase (endurance).
• During the acceleration phase, short distance sprints are performed at high intensities with short rest periods.

Maximum Speed Phase

• As the competitive phase approaches, training intensifies (event specific and specialized)
• The training is mainly based on specific technical and tactical drills (max speed).
• Reps = 40 - 80meters long performed 90 - 100% of maximal speed with long rest periods
• Primarily puts emphasis on anaerobic systems in the body (especially phosophagen)

Anaerobic Endurance Phase

• As notes previously, different interval training patterns can be used with various distances to target various physiological adaptations.
• The lactic system can be targeted via the use of high intensity (95-100%) short distance sprints.