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![Page 1: Chasing Mercury: Getting Faster with Periodization 2012 Northern California All-Sports Clinic © Jason Karp, Ph.D. RunCoachJason.com Founder/Coach, REVO2LT.](https://reader036.fdocuments.in/reader036/viewer/2022081603/56649e585503460f94b5153f/html5/thumbnails/1.jpg)
Chasing Mercury:Getting Faster with
Periodization
2012 Northern California All-Sports Clinic
© Jason Karp,© Jason Karp, Ph.D.Ph.D.RunCoachJason.com
Founder/Coach, REVO2LT Running TeamTM
Freelance writer & author2011 IDEA Personal Trainer of the Year
![Page 2: Chasing Mercury: Getting Faster with Periodization 2012 Northern California All-Sports Clinic © Jason Karp, Ph.D. RunCoachJason.com Founder/Coach, REVO2LT.](https://reader036.fdocuments.in/reader036/viewer/2022081603/56649e585503460f94b5153f/html5/thumbnails/2.jpg)
Periodization • Method of maximizing fitness & performance by
structuring training programs into periods or phases and systematically & progressively manipulating training variables over time.
• Allows sufficient recovery & adaptation prior to increases in training load.
• Following a training stress, body adapts & physiologically overcompensates so that when the same stress is reintroduced, it does not cause same degree of physiological disruption. Body adapts to handle the stress & do more work.
• Aim of periodization is to provide training stimuli in such a fashion that higher & higher levels of adaptation are achieved.
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Improvements in fitness (strength, endurance, speed, power, etc.) occur during the recovery period between workouts, not during the workout itself.
Time
Level
Fitness
Fatigue
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Research FindingsPeriodized (P) vs. Non-Periodized (NP) Programs: • P results in significantly greater increases in muscular
strength (1 RM) compared to NP
• P results in significantly greater decrease in % body fat compared to NP
(Kraemer et al., 2000; O’Bryant et al., 1988; Stone et al., 1981; Stowers et al., 1983; Willoughby, 1993)
Linear (LP) vs. Reverse Linear (RLP) vs. Non-Linear Undulating (UP) Periodized Programs:• LP increased strength significantly more than did RLP
(Prestes et al., 2009)
• UP more effective at increasing muscular strength than LP (Rhea et al., 2002)
• No significant differences in strength, % body fat, & chest or thigh circumferences between LP, daily, & weekly UP (Buford et al., 2007)
• RLP more effective at increasing muscular endurance than LP & UP (Rhea et al., 2003)
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Points to Consider…
• Studies have only compared training interventions with no variation to those with degrees of variation.
• Demonstrating that training programs with variation over short time period have more benefit than those with no variation does not necessarily support periodization; it only supports the benefit of variation, but offers no insight into how that variation is best scheduled and organized.
• There is a large inter-individual response to training, both in magnitude of response & time frame for developing and retaining training effects; thus, there cannot be one periodization model.
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Cycles of Training
Macrocycles (3-4 months) • describe the overall
phase/season of training
Mesocycles (3-6 weeks) • include 1 or 2
purposes/training emphases
Microcycles (1 week)
• include individual workouts to match training purpose(s)
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Time
Mesocycle Recovery Microcycles
TrainingLoad
Time
MesocycleOverload Microcycles
TrainingLoad
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Microcycles
High
Medium
Low
Rest M T W Th F S S
Microcycle with two peaks
Training Load
Training Load
M T W Th F S S
Microcycle with one peak
High
Medium
Low
Rest
![Page 9: Chasing Mercury: Getting Faster with Periodization 2012 Northern California All-Sports Clinic © Jason Karp, Ph.D. RunCoachJason.com Founder/Coach, REVO2LT.](https://reader036.fdocuments.in/reader036/viewer/2022081603/56649e585503460f94b5153f/html5/thumbnails/9.jpg)
High
Medium
Low
Rest
M T W Th F S S
Microcycle with two peaks
Training Load
High
Medium
Low
M T W Th F S S Microcycle with two peaks
Training Load
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Training Load
High
Medium
Low
Rest
M T W Th F S S
Microcycle with three peaks
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Aerobic Base (Endurance) Phase
• Focus is on volume
• Primary Purpose
• Aerobic Capacity (Endurance)
mileage & long runs
• Secondary Purpose(s)
• Lactate Threshold
• Fartleks
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Early Competitive Phase
• Primary Purpose
• Lactate Threshold
• Secondary Purpose(s)
• Aerobic Capacity (Endurance)
mileage & long runs
• Aerobic Power (VO2max)
long intervals @ vVO2max
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Mid-Competitive Phase
• Primary Purpose
• Aerobic Power (VO2max)
long intervals @ vVO2max
• Secondary Purpose
• Anaerobic Capacity (Glycolysis)
short intervals @ mile race pace
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Late-Competitive Phase
• Focus is on intensity• Primary Purpose
• Anaerobic Capacity (Glycolysis)short intervals @ mile race pace
• Secondary Purpose
• Aerobic Power (VO2max)
long intervals @ vVO2max
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Type of Training
Example of Workout
HR(%
max)
Pace Time of Year
Purposes
Aerobic Capacity (Endurance)
Easy running: 30-90 min
70-75% 1.5 to 2 min/mile slower than 5K race pace
Base phase/ preseason & during entire training year as recovery days between harder workouts
• Increase mitochondrial & capillary density
• Increase aerobic enzyme activity
• Increase blood volume
• Improve running economy
Lactate Threshold
•20-minute tempo run @ LT pace
•4 x 1 mile @ LT pace w/1 min rest
80-90% 20-25 sec/mile slower than 5K pace or 10-15 sec/ mile slower than 10K pace
Late base phase/early competitive phase
• Improve lactate threshold
•Elevate intensity of running at which person begins to fatigue
Aerobic Power (VO2max)
Long intervals (3-5 min) w/1:<1 work:rest ratio
95-100%
~ 2-mile race pace
Early to mid-competitive phase
• Improve VO2max• Increase stroke volume & cardiac output
Anaerobic Glycolysis
Short intervals (45-90 sec) w/1:2 work:rest ratio
N/A Mile race pace or slightly faster
Mid- to late- competitive phase
• Improve anaerobic endurance
• Improve muscles’ ability to tolerate and buffer muscle acidosis
ATP-CP (Phosphagen) System
Very short intervals (5-15 sec) w/2-5 min rest
N/A Close to top speed
Mid- to late- competitive phase
• Increase muscle power production
• Recruit fast-twitch motor units
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Mesocycle #2: Primary — Aerobic Capacity Secondary — Lactate Threshold Tertiary — Neuromuscular
AdaptationWeek 5: 45 miles Week 6: 45 milesWeek 7: 50 milesWeek 8: 33 miles Mon Tues Wed Thurs Fri Sat Sun5 miles + 4x150m strides
7 milesLT Intervals
- 2 mi warm-up- 3x1 mile @ LT pace w/1:00 rest- 2 mi cool-down
6 miles 8 miles + 4x150m strides
Rest 12 miles
5 miles + 4x150m strides
7 milesLT Run
- 2 mi warm-up- 3 miles @ LT
pace- 2 mi cool-down
6 miles 8 miles + 4x150m strides
Rest 12 miles
6 miles + 4x150m strides
8 milesLT Intervals
- 2 mi warm-up- 4x1 mile @ LT pace w/1:00 rest- 2 mi cool-down
6 miles 9 miles + 4x150m strides
Rest 13 miles
4 miles + 3x150m strides
5 milesLT Intervals
- 2 mi warm-up- 3x1 mile @ LT pace w/1:00 rest- 1 mi cool-down
4 miles 6 miles + 3x150m strides
Rest 8 miles
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Mesocycle #3: Primary — Aerobic Capacity/Lactate Threshold Secondary — Neuromuscular Adaptation
Week 9: 50 miles Week 10: 50 milesWeek 11: 55 milesWeek 12: 36 miles Mon Tues Wed Thurs Fri Sat Sun6 miles + 5x150m strides
LT Intervals- 2 mi warm-up- 4x1 mile @ LT pace w/1:00 rest- 2 mi cool-down
9 miles 7 miles + 5x150m strides
LT Run- 2 mi warm-up- 3 miles @ LT pace- 2 mi cool-down
Rest 13 miles
5 miles + 5x150m strides
LT Intervals- 2 mi warm-up- 5x1 mile @ LT pace w/1:00 rest- 2 mi cool-down
9 miles 6 miles + 5x150m strides
LT Run- 2 mi warm-up- 4 miles @ LT pace- 2 mi cool-down
Rest 13 miles
6 miles + 5x150m strides
LT Intervals- 2 mi warm-up- 6x1 mile @ LT pace w/1:00 rest- 2 mi cool-down
9 miles 7 miles + 5x150m strides
LT Run- 2 mi warm-up- 5 miles @ LT pace- 2 mi cool-down
Rest 14 miles
4 miles + 4x150m strides
7 milesLT Intervals
- 2 mi warm-up- 4x1 mile @ LT pace w/1:00 rest- 1 mi cool-down
5 miles + 4x150m strides
4 miles Rest 9 miles
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Mesocycle #4: Primary — Aerobic Capacity/Lactate Threshold Secondary — Aerobic Power (VO2max) Tertiary —
Neuromuscular AdaptationWeek 13: 55 milesWeek 14: 55 milesWeek 15: 55 milesWeek 16: 36 miles Mon Tues Wed Thurs Fri Sat Sunam: 4
miles
pm: 7 miles + 6x150m strides
VO2max Intervals
- 2 mi warm-up- 4x1,000m @ vVO2max w/1:≤1 work:rest ratio- 2 mi cool-down
9 miles 6.5 miles + 6x150m strides
LT Run- 2 mi warm-up- 4 miles @ LT pace- 2 mi cool-down
Rest 14 miles
am: 4 miles
pm: 6 miles + 6x150m strides
LT Intervals- 2 mi warm-up- 6x1 mile @ LT pace w/1:00 rest- 2 mi cool-down
8 miles 7 miles + 6x150m strides
LT Run- 2 mi warm-up- 5 miles @ LT pace- 2 mi cool-down
Rest 14 miles
am: 4 miles
pm: 6 miles + 6x150m strides
VO2max Intervals
- 2 mi warm-up- 5x1,000m @ vVO2max w/1:≤1 work:rest ratio- 2 mi cool-down
9 miles 7 miles + 6x150m strides
LT Run- 2 mi warm-up- 5 miles @ LT pace- 2 mi cool-down
Rest 14 miles
4 miles + 5x150m strides
5 milesLT Intervals
- 2 mi warm-up- 4x1 mile @ LT pace w/1:00 rest- 2 mi cool-down
6 miles + 5x150m strides
4 miles Rest 9 miles
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Mesocycle #5: Primary — Aerobic Power (VO2max) Secondary — Anaerobic Capacity Tertiary — Neuromuscular AdaptationWeek 17: 45 miles Week 18: 45 milesWeek 19: 30 miles Mon Tues Wed Thurs Fri Sat Sun6 miles
+ 5x100m strides
VO2max Intervals
- 2 mi warm-up- 4x1,200m @ vVO2max w/1:≤1 work:rest ratio- 2 mi cool-down
8 miles 6 miles + 5x100m strides
Intervals- 2 mi warm-up- 8x400m @ mile race pace w/1:1 work:rest ratio- 2 mi cool-down
Rest 12 miles
6 miles + 5x100m strides
VO2max Intervals
- 2 mi warm-up- 5x1,200m @ vVO2max w/1:≤1 work:rest ratio- 2 mi cool-down
8 miles 6 miles + 5x100m strides
Intervals- 2 mi warm-up- 5x600m @ mile race pace w/1:1 work:rest ratio- 2 mi cool-down
Rest 12 miles
3 miles + 4x100m strides
5 milesVO2max Intervals
- 2 mi warm-up- 3x1,200m @ vVO2max w/1:≤1 work:rest ratio- 1 mi cool-down
5 miles + 4x100m strides
4 miles Rest 8 miles
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Mesocycle #6: Primary — Anaerobic Capacity Secondary — Aerobic Power (VO2max) Tertiary —
Neuromuscular AdaptationWeek 20: 35 milesWeek 21: 30 milesWeek 22: 25 miles Mon Tues Wed Thurs Fri Sat Sun5 miles + 6x100m strides
Intervals- 2 mi warm-up- 2 sets of 400/800/400m @ mile race pace w/1:00 rec & 5:00 rec between sets- 1 mi cool-down
7 miles 4 miles + 6x100m strides
Intervals- 2 mi warm-up- 5x600m @ mile race pace w/1:1 work:rest ratio- 1 mi cool-down
Rest 9 miles
3 miles + 6x100m strides
Intervals- 2 mi warm-up- 2 sets of 400/800/400m @ mile race pace w/1:00 rec & 5:00 rec between sets - 1 mi cool-down
5 miles 3 miles + 6x100m strides
VO2max Intervals
- 2 mi warm-up- 5x1,200m @ vVO2max w/1:≤1 work:rest ratio- 1 mi cool-down
Rest 8 miles
4 miles + 5x100m strides
Intervals- 2 mi warm-up- 5x400m @ mile race pace w/1:2 work: rest ratio- 1 mi cool-down
5 miles 3 miles 2 miles + 4x100m strides
Rest RACE
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Some Final Points…
Training emphases & sequencing should
be guided by:• Runner’s strengths & weaknesses
• spend more time on aspects of fitness that attend to runner’s strengths
• Amount of recovery needed
• Length of race • the longer the race, the greater the
emphasis given to aerobic capacity & lactate threshold
• linear vs. reverse linear periodization?
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References & Recommended Readings
Baker, D., Wilson, G., and Carlyon, R. (1994). Periodization: The effect on strength of manipulating volume and intensity. Journal of Strength and Conditioning Research. 8(4):235-242.
Bompa, T.O. (1999). Periodization: Theory and Methodology of Training. Champaign, IL: Human Kinetics.
Buford, T.W., Rossi, S.J., Smith, D.B., and Warren, A.J. (2007). A comparison of periodization models during nine weeks with equated volume and intensity for strength. Journal of Strength and Conditioning Research. 21(4):1245-1250.
Fleck, S.J. (1999). Periodized strength training: A critical review. Journal of Strength and Conditioning Research. 13(1):82-89.
Herrick, A.B. and Stone, W.J. (1996). The effects of periodization versus progressive resistance exercise on upper and lower body strength in women. Journal of Strength and Conditioning Research. 10(2):72-76.
Kraemer, W.J., Ratamess, N., Fry, A.C., Triplett-McBride, T., Koziris, P., Bauer, J.A., Lynch, J.M., and Fleck, S.J. (2000). Influence of resistance training volume and periodization on physiological and performance adaptations in collegiate women tennis players. American Journal of Sports Medicine. 28(5):626-633.
O’Bryant, H.S., Byrd, R., and Stone, M.H. (1988). Cycle ergometer performance and maximum leg and hip strength adaptations to two different methods of weight training. Journal of Applied Sport Science Research. 2:27-30.
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References & Recommended Readings
Plisk, S.S. and Stone, M.H. (2003). Periodization strategies. Strength and Conditioning Journal. 25(6):19-37.
Prestes, J., De Lima, C., Frollini, A.B., Donatto, F.F., and Conte, M. (2009). Comparison of linear and reverse linear periodization effects on maximal strength and body composition. Journal of Strength and Conditioning Research. 23(1):266-274.
Rhea, M.R., Ball, S.D., Phillips, W.T., and Burkett, L.N. (2002). A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. Journal of Strength and Conditioning Research. 16(2):250-255.
Rhea, M.R., Phillips, W.T., Burkett, L.N., Stone, W.J., Ball, S.D., Alvar, B.A., and Thomas, A.B. (2003). A comparison of linear and daily undulating periodized programs with equated volume and intensity for local muscular endurance. Journal of Strength and Conditioning Research. 17(1):82-87.
Stone, M.H., O’Bryant, H., and Garhammer, J. (1981). A hypothetical model for strength training. (1981). Journal of Sports Medicine. 21:342-351.
Stowers, T., McMillian, J., Scala, D., Davis, V., Wilson, D., and Stone, M. (1983). The short-term effects of three different strength-power training methods. National Strength and Conditioning Association Journal. 5:24-27.
Willoughby, D.S. (1993). The effects of mesocycle-length weight training programs involving periodization: and partially equated volumes on upper and lower body strength. Journal of Strength and Conditioning Research. 7(1):2-8.