PERIODIZATION BASICS
LUIGI T. BERCADES, M.S., CSCS
UNIVERSITY OF ASIA AND THE PACIFIC
DEFINITION
A TRAINING PLAN WHICH CHANGES YOUR WORKOUTS AT REGULAR INTERVALS OF TIME
INVOLVES MANIPULATING TRAINING VARIABLES:INTENSITYVOLUMERESTMODE
BENEFITSALLOWS FOR PLANNED VARIATION, WHILE
MAINTAINING A COHERENT STRUCTURE INCREASES RECOVERY AND
RECUPERATION POTENTIAL GIVES A CLEAR AND SPECIFIC OUTLINE OF
WHAT YOU SHOULD BE DOING EVERY TRAINING DAY
ALLOWS YOU MEASURABLE PROGRESS COMBINES DIFFERENT GOALSKEEPS YOU PSYCHOLOGICALLY FRESH
TRAINING PRINCIPLES
OVERLOADREST
SUFFICIENTSUFFICIENTRECOVERYRECOVERY
INSUFFICIENTINSUFFICIENTRECOVERYRECOVERY
STR
EN
GTH
STR
EN
GTH
TIMETIME
TRAINING PRINCIPLES
SPECIFICITY: TRAINING MUST BE GOAL-SPECIFICMUSCLE-GROUPSPEEDMUSCLE ACTIONENERGY SYSTEM
VARIATIONDETRAININGINDIVIDUALIZATION
TRAINING PHASES OF PERIODIZATION
VOLUMEVOLUME
INTENSITYINTENSITY
SKILLSKILLTRAININGTRAINING
EUROPEANEUROPEANPREPARATIONPREPARATIONFIRST TRANSITIONFIRST TRANSITIONCOMPETITIONCOMPETITIONSECOND TRANSITIONSECOND TRANSITION
MAJOR COMPETITIONSMAJOR COMPETITIONS
AMERICANAMERICAN PRE-SEASONPRE-SEASON IN-SEASONIN-SEASON OFF-SEASONOFF-SEASON
STRENGTH/STRENGTH/POWERPOWER
HYPERTROPHYHYPERTROPHYSTRENGTH/STRENGTH/POWERPOWER
PEAKINGPEAKING ACTIVE RESTACTIVE REST
TRAINING PHASE LENGTH
MACROCYCLE: USED TO DESCRIBE ONE ENTIRE TRAINING YEAR
MESOCYCLE: USED TO DESCRIBE THE MAJOR TRAINING PHASES OF AN ENTIRE TRAINING YEAR. FROM 4-6 WEEKS TO 2-3 MONTHS
MICROCYCLE: REFERS TO ONE WEEK OF TRAINING
TYPES OF TRAINING
GENERAL TRAINING: TO DEVELOP ALL-AROUND FITNESS. SHOULD MOSTLY BE DONE IN THE OFF-SEASON & EARLY PRE-SEASONACTIVE RECOVERYSTRENGTHMOBILITYENDURANCEBASIC TECHNIQUE
TYPES OF TRAININGSPORT-SPECIFIC TRAINING: REFERS TO
BOTH CONDITIONING & SKILL WORK. LATE OFF-SEASON, PRE-SEASON & IN-SEASONSPECIFIC FITNESSADVANCED SKILLS
COMPETITION-SPECIFIC TRAINING: SCRIMMAGES & MOCK COMPETITIONSADJUSTMENT OF TECHNICAL MODEL
GOAL SETTINGS - goals must be Specific M - training targets should be Measurable A - goals should be Adjustable R - goals must be Realistic T - training targets should be Time based E - goals should be challenging and
ExcitingR - goals should be Recorded
GOAL SETTING
S - GOALS MUST BE SPECIFIC C - WITHIN THE CONTROL OF THE
ATHLETE C - GOALS ARE CHALLENGING A - GOALS MUST BE ATTAINABLE M - TRAINING TARGETS SHOULD BE
MEASURABLE P - GOALS ARE PERSONAL
PERIODIZATION MODELSSTRENGTH/POWER MACROCYCLE
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42
APRIL MAY JUNE JULY AUG SEP OCT NOV DEC JAN1 2 3
MICROCYCLESMONTHS
MESOCYCLESCH
AN
GE I
N I
NTEN
SIT
Y A
ND
VO
LU
ME
REC
OV
ER
Y
REC
OV
ER
Y
REC
OV
ER
Y
VOLUMEINTENSITY
COMPETITIONS
PERIODIZATION MODELS
SAMPLE MESOCYCLESINTENSITYVOLUME
VO
LU
ME O
R I
NTEN
SIT
Y
HIGH
MEDIUM
LOW
1 2 3 4
“STEP APPROACH”
HIGH
MEDIUM
LOW
1 2 3 4
HIGH-INTENSITY
SAMPLE MICROCYCLE
PERIODIZATION MODELSINTENSITYVOLUME
HIGH
MEDIUM
LOW
MON
VO
LU
ME O
R I
NTEN
SIT
Y
TUE WEDTHUR FRI SAT SUN
MICROCYCLE VARIATION FOR USE DURING A VERY HEAVY TRAINING PERIOD.
PERIODIZATION MODELS
MESOCYCLES
LOW-MODERATE MODERATE MOD LOW L-D HIGH HIGH MODERATE
APRIL MAY JUNE JULY AUG SEP OCT NOV DEC JAN FEB MARHYPERTROPHY STRENGTH POWER RECOVERY HYPER STRENGTH POWER IN-SEASON
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46
MONTHS
CH
AN
GE I
N I
NTEN
SIT
Y A
ND
VO
LU
ME
VOLUMEINTENSITY
COMPETITIONS
MESOCYCLES
INTENSITY
VOLUME HIGH MODERATE LOW LOW HIGH MOD LOW LOW
PERIODIZATION PLAN FOR YEAR: 2002-2003 SPORT: Women's Basketball
Major Competitions
Change
in
Intensity
and
Volume
of
Workouts
Change
in
Proportion
of
Time
Devoted
to
Strategy
and
Conditioning
Microcycles (Weeks) 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52
MonthsMesocycles GoalsSet/ Rep Range
IntensityVolume
Volume, Intensity, Major Competition, Skills, Conditioning
LowLowHigh
HighLow
Low-ModHigh
HighModerateHigh Moderate
High High LowLow Low
LowHigh
4 x 20High Moderate Low-Mod Moderate
3 x 20
Hypertrophy Strength Power
5 x 5 3 x 10 3 x 20 4 x 20 3 x 10 5 x 5 3 x 10
Power In-Season
3 x 10 5 x 5
Recovery Hypertrophy Strength Power In-Season Recovery
Fr. Martin WBL NCRAA
April May June July Aug Sept Oct Mar AprilNov Dec Jan Feb
BASKETBALL PROGRAM PROGRESS CHART Benjamin Jose A. Sipin IIIUniversity of Asia & the Pacific Men's Varsity Basketball Team Head Coach
APR MAY JUNE JULY AUG SEPT OCT NOV DEC JAN FEB MAR APRSKILLS
Athletic Stance* stationary* line drillsPivot* stationary* line drills*elbow to post*post to elbowBallhandling* ball taps* ball squeeze* front spin* back spin* pendulum* slap and rotate* military* around the head,waist,knees* leg wraps side, front* leg wraps fig. 8* double leg-single leg front
side,back* blur* straddle flipDribbling* piano* high and low* front swing* side swing* in and out single handle* regular crossover* stationary between the legs* 1,2,3 leg wraps* two front-two back* behind the back* double crossover* high-low crossover* two ball series
THANK YOU FOR [email protected]
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