Athletic Training & Conditioning 3F03 Lecture 13 PDF

Athletic Training & Conditioning – 3F03 Lecture 13 Dylan Whitbread [email protected] Oct 21, 2024 mcmaster.ca | What is Periodization “Periodization requires the application of planned pha...

Athletic Training & Conditioning – 3F03 Lecture 13 Dylan Whitbread [email protected] Oct 21, 2024 mcmaster.ca | What is Periodization “Periodization requires the application of planned phase changes and cycles in programming to drive physical and metabolic adaptations to improve performance.” Several months to a year Larger plan for programming Contains; preparatory, competitive and transition periods mcmaster.ca | Why do we periodize Avoid performance plateau Prevents performance plateaus Drastically reduce performance decrements Decreases risk of Injury Reduces signs and symptoms associated with overtraining Allows Coach and Staff to be on the same page Balance several components of a team’s monthly to annual plan Plan is fluid and can be adjusted when needed. mcmaster.ca | Overview of Training Phases mcmaster.ca | Periodization Overview mcmaster.ca | Defining the phases General Prep (GP) ∙ High volume of less specialized work which typically lasts 1 to 3 months but may be repeated during a macrocycle ∙ Purpose - Raise the levels of preparedness specific to a sport Specific Prep (SP) ∙ Relatively high-volume phase in which the exercises selection becomes more specific to the sport performance ∙ Purpose - Raise the work capacity of the athletes but in a more specific manner than GP Competition (In-Season) ∙ Lower volume, higher-intensity phase associated with very specific exercise selections ∙ Purpose - Maintenance of strength/abilities, injury prevention mcmaster.ca | Defining the phases cont’d Peaking ∙ Phase of a climactic sport usually at the end of a mesocycle. Usually characterized by lowering volume and either raising or maintaining intensity. ∙ Devoted to bringing performance up to maximum levels by dissipating fatigue Transition (Active Rest) ∙ Period where the athlete recuperates after stressful competition or training to be able to respond optimally to further training. ∙ Characterized by the absence of traditional training. However it should include some activity (i.e. a sport other than what the athlete is competing in) mcmaster.ca | What are the variables of periodization mcmaster.ca | Review Adaptation Principle mcmaster.ca | Progressive Overload in Action Avoid accommodation stagnation Without challenge – No adaptation Too much – Risk of setback mcmaster.ca | Types of Periodization Linear Periodization’ ∙ Progression from Endurance 🡪 Strength 🡪 Power ∙ Need a big chunk of training time ∙ Progressing towards 1 peak Undulating Periodization ∙ Multiple adaptations in a program or change is not linear (strength this month, endurance next month, etc.) ∙ Allows for multiple peaks ∙ Allows for scheduling of a training plan with other aspects involved (practices, school, jobs, etc.) mcmaster.ca | Example of Linear Periodization 4 week mesocycle 3 summated (loading) microcycles progressive increase in volume-load by manipulation of one or both of the variables involved (i.e. volume and intensity). 1 Deload microcycle Purpose of dissipating fatigue in the attempt to achieve supercompensation of abilities (i.e. strength). Research has found that reduction in volume is the optimal method of achieving deload. mcmaster.ca | Adaptations of Periodization Long Linear Intensity increases within mesocycle, within goal specific range The training goal will change from one mesocycle to the next; progressing from extensive to intensive workloads (i.e. hypertrophy → strength) oExtensive - high-volume, low intensity oIntensive - low-volume, high intensity Of all the methods of periodization, long-linear has the most gradual progression from extensive to intensive workloads. This is beneficial for younger athletes, who may need additional time to adapt to new stimuli. mcmaster.ca |