Periodization is the methodical planning of a training regimen with the intent of reaching the best possible performance at the most optimal time. It is to both maximize sports performance during competition and reduce over-training while allowing for continued biological adaptation to different intensities and modes of training. The practical applications of periodization are related to the laws of training in the following manner: Law of Individual Differences – Every client has their own unique genetic makeup and not everyone can train in the same manner to achieve results. Each client will benefit differently from training as well as develop varying physical and psychological changes during and after training. Laws of Overcompensation …show more content…
Athletes should be trained in ways that will elicit functional performance specific to their sport. GAS Principle and Law of Use/Disuse – A proper frequency of training between bouts of exercise must be followed to develop physically. The body will adapt to training and begin to recover quickly, and as such the training plan must be periodized to compensate for this. A periodized program is typically made of up macrocycles, mesocycles, and microcycles. A macrocycle is a full training cycle – think of this as in-season training. A mesocycle is a period within a macrocycle focusing on a specific type of adaptation or training goal. A microcycle is a period within a mesocycle, typically a week, focused around an acute program variable. The variables that are generally modified to influence a periodized program are as …show more content…
There are many adaptations required to be a college-level athlete, and training all of these components at once will disallow for specificity as stated by the SAID principle. A periodized program focuses on improving and maintaining adaptations and having them peak during in-season would allow for increased performance during competition. 35 Year-Old Sedentary Adult: Periodization is typically considered a tool for athletic performance – but such is not the case. Periodization is the systematic planning of a workout to achieve goals. The 35 Year-Old sedentary Adult has fitness goals as well. Increased “tone” is standard parlance for improved body composition. To avoid over-training and maximize results in an efficient manner, a periodized program including appropriate foundational training, frequency, intensities, volumes, and workout durations would allow for maximized adaptations to the goal of becoming “toned” while avoiding over-use injury and putting undue stress on the client when they may not yet have adapted to recover from
Scibek, J. S., Gatti, J. M., & Mckenzie, J. I. (2012). Into the Red Zone. Journal of Athletic Training, 47(4), 428-434.
The purpose of this paper is to explore the examined effects of the subjects' behavior change as a function of a schedule. Rat participants were placed in an operant chamber for sessions of habituation, magazine training, and shaping on a fixed ratio schedule of reinforcement. These rats did not have any previous exposure to the operant conditioning chamber, or any training. These rats were to press a lever for reinforcement on a fixed ratio schedule of four presses by the end of the experiment. The data showed that there was a significant difference in the means. The main effect of fixed ratio reinforcement schedules in conjunction with the means suggests that behavior does in fact change as a function of schedule demands. The rate of lever presses increased as the ratio of fixed lever presses increased.
In sum, the conjugate method of periodization helps improve the GPP (such as sled dragging) and SPP (such as plyometrics and speed deadlifts). This is by far, the most effective technique to develop strength continuously through the entire year, with no absurd off-season. No one can afford to have a break. Through the maintenance of the speed work for the 3 lifts and raising general wonk such as triceps, abs, lats, lower and upper body sled work, you surely won’t go backwards. There are several training methods, although by incorporating the conjugate method of periodization, you can’t
The use of the six principles of training by a 100m sprinter would greatly improve the athlete’s performance. This is because the progressive overload, specificity, reversibility, variety, training thresholds and warm up/cool down principles all greatly affect the performance of any athlete. The principles of training can be employed in order to improve all aspects of fitness, from flexibility to strength and aerobic endurance.
People often go through their life working-out and going to the gym to get “buff.” For ninety-five percent of Americans that do work out, few can say that they have pushed themselves as hard as possible, but I have the distinct, and often painful, pleasure of knowing that there is another way to work out. This option is unlike any other that I have ever personally been through; and is a way that I would not wish on any average American. 4:55 a.m. Seventeen degrees Fahrenheit, a mild breeze of ten miles per-hour-- for the fifth day in a row and second consecutive month, it is time for me to wake up, make the face-numbing, core-hardening walk through the snow to the Mildred and Louis Lasch Football Building.
Athletic staleness and burnout is a big problem for many of today’s athletes whether they are at the amateur or professional level. The good thing about this problem that ends up in total and complete physical and emotional exhaustion is that it can be recognized when it is taking place. It can also be treated if the recognition comes at too late of a stage of the onset of staleness and burnout. But the best remedy for athletic staleness and burnout is prevention of it in the first place. There are three different models that have been used to explain the causes of athlete burnout.
Interval training brings many benefits to the aerobic system. Perhaps the most important benefit is an increase in its capacity to produce energy. This is brought about by increased capacity to consume oxygen during exercise. Several experiments have yielded results demonstrating that interval training increases both VO2 peak (Perry, 2008) and VO2 max (Sloth, 2013). Oxygen is necessary for the conversion of sugar, protein, and lipids into usable energy. The chemical processes involved in aerobic metabolism are not possible without oxygen, particularly the electron transport chain, the mechanism responsible for 95% of the ATP needed to keep cells alive. Oxygen is necessary to capture the large amount of energy locked in the chemical bonds of pyruvic acid, the product of the anaerobic process glycolysis. Thus, the more oxygen the body is able to consume, the greater production of ATP via the aerobic system.
Periodization is a concept that refers to how one’s training is broken down into discreet time periods called “macrocycles”, “mesocycles” and “mycrocycles”. The Periodization method, or cycling method, is commonly used by many athletes and bodybuilders alike. It is basically dynamic routine that forces you to work on both the fast-twitch fibers and the slow-twitch fibers. However, the common components that influence periodization are: frequency, intensity, duration and volume.
“After 5 months of training I expect to be moderately stronger and more efficient in all areas of activity as well as see a reduction in body fat and an increase in lean body mass.”
When completing an exercise a person is expecting results that day, during or post workout. Training is a long-term process that creates noticeable and physical results over a span of weeks, even months and years. Training involves planning with preparation for the training duration and progress towards a goal. The desire to win and be better than the competition is essentially important for professional and collegiate athletes. These athletes take training and preparation for a competition to a new level of determination and commitment. For the last two years, I have been working with the University of Oklahoma’s softball team as their student athletic trainer. I attend every practice, workout, and all of their games. As the student athletic trainer, I help with assessing their injuries, with treatment and rehabilitation of their injuries as well as injury prevention. I have watched these women go through some strenuous workouts and have seen their improvements. Some of the girls have asked about taking CrossFit classes or other workout programs during winter and summer breaks. Our strength coach advised against taking the CrossFit classes that he has not specifically approved. He
Periodization, training in cycles of gradually increasing intensity, began with the work of Soviet sports scientist Dmitri Matveyev in the early 1960s. Elite athletes, Olympic weightlifters, swimmers, and track and field performers have used it all over the world to an ever-increasing degree since that time. American Olympic lifters and power lifters have been using periodization for a long time for example Frank Zane (Ripper 3, Fleck, Steven 34). Periodization provides a method by which the plateau can be avoided. One of the problems with most training programs is that it is the same day in and day out. Intensity, rep range, etc tend to be varying constant. However, the body is extremely adaptable and will eventually stop responding to a certain exercise scheme regardless of the intensity. Periodization provides a method of training that over rides the bodies mechanism by keeping them it plateauing.
Creative new training methods, developed by coaches, athletes and sport scientists, are aimed to help improve the quality and quantity of athletic training ( Kellmann, 2010, p.1). However, these methods have encountered a consistent set of barriers including overtraining ( Kellmann, 2010, p.1). Due to these barriers, the need for physical and mental recovery in athletics brought an increasing attention in practice and in research ( Kellmann, 2010, p.1).
Scientists, coaches, and athletes have recognized that periodized strength training promotes increase in skeletal muscle size, increase in force, and increase of the regenerating capacity of the muscle cells.
Sometimes these dramatic changes in our workout programs (such as increasing volume or intensity) can put too much of a shock on the body. Especially if you see these pro athletes or bodybuilders crazy hard workouts, just because they do it does not mean that it’s right for you. When we are using high rep or intensity sets multiple days a week on the same muscle groups such as drop sets, failure sets and compound sets. This can diminish your energy and take longer for your body to
Shape your body by cutting fat and sculpting muscle. Enhance your performance by increasing strength and cardiovascular endurance. The physical training process has been deconstructed, examined, and reconstructed. Needless complexity has been simplified or removed. The resulting system is balanced, thorough, and efficient. Whether you are a complete novice, skilled intermediate, or seasoned expert: Consider this system to be an issued challenge. Take on this challenge. Use the programs. See the results. Feel the results. Achieve your ultimate potential.