Running Clinic - Periodization
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2012 Northern California All-Sports Clinic Chasing Mercury: Getting Faster with Periodization © Jason Karp, Ph.D. RunCoachJason.com Founder/Coach, REVO2LT Running TeamTM Freelance writer & author 2011 IDEA Personal Trainer of the Year 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. Improvements in fitness (strength, endurance, speed, power, etc.) occur during the recovery period between workouts, not during the workout itself. Fitness Level Fatigue Time Research Findings Periodized (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) 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. 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) Recovery Microcycles Mesocycle Training Load Time Overload Microcycles Mesocycle Training Load Time Microcycles Training Load High Medium Low Rest M T W Th F S S Microcycle with one peak Training Load High Medium Low Rest M T W Th F S Microcycle with two peaks S Training Load High Medium Low Rest M T W Th F S Microcycle with two peaks S Training Load High Medium Low M T W Th F S S Microcycle with two peaks Training Load High Medium Low Rest M T W Th F S Microcycle with three peaks S Aerobic Base (Endurance) Phase • Focus is on volume • Primary Purpose • Aerobic Capacity (Endurance) mileage & long runs • Secondary Purpose(s) • Lactate Threshold • Fartleks Early Competitive Phase • Primary Purpose • Lactate Threshold • Secondary Purpose(s) • Aerobic Capacity (Endurance) mileage & long runs • Aerobic Power (VO2max) long intervals @ vVO2max Mid-Competitive Phase • Primary Purpose • Aerobic Power (VO2max) long intervals @ vVO2max • Secondary Purpose • Anaerobic Capacity (Glycolysis) short intervals @ mile race pace 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 Type of Training Example of Workout HR (% max) Aerobic Capacity (Endurance) Easy running: 3090 min Lactate Threshold Pace Time of Year Purposes 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 • 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 (35 min) w/1:<1 work:rest ratio 95-100% ~ 2-mile race pace Early to midcompetitive 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 latecompetitive 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 latecompetitive phase • Increase muscle power production • Recruit fast-twitch motor units Mesocycle #2: Primary — Aerobic Capacity Secondary — Lactate Threshold Tertiary — Neuromuscular Adaptation Week 5: 45 miles Week 6: 45 miles Week 7: 50 miles Week 8: 33 miles Mon Tues Wed Thurs Fri Sat Sun 5 miles + 4x150m strides 5 miles + 4x150m strides 6 miles + 4x150m strides 4 miles + 3x150m strides 7 miles 7 miles 8 miles 5 miles LT Intervals - 2 mi warm-up - 3x1 mile @ LT pace w/1:00 rest - 2 mi cool-down LT Run - 2 mi warm-up - 3 miles @ LT pace - 2 mi cool-down LT Intervals - 2 mi warm-up - 4x1 mile @ LT pace w/1:00 rest - 2 mi cool-down LT Intervals - 2 mi warm-up - 3x1 mile @ LT pace w/1:00 rest - 1 mi cool-down 6 miles 8 miles + 4x150m strides Rest 12 miles 6 miles 8 miles + 4x150m strides Rest 12 miles 6 miles 9 miles + 4x150m strides Rest 13 miles 4 miles 6 miles + 3x150m strides Rest 8 miles Mesocycle #3: Primary — Aerobic Capacity/Lactate Threshold Secondary — Neuromuscular Adaptation Week 9: 50 miles Week 10: 50 miles Week 11: 55 miles Week 12: 36 miles Mon Tues Wed Thurs Fri 6 miles + 5x150m strides LT Intervals - 2 mi warm-up - 4x1 mile @ LT pace w/1:00 rest - 2 mi cool-down 5 miles + 5x150m strides LT Intervals - 2 mi warm-up - 5x1 mile @ LT pace w/1:00 rest - 2 mi cool-down 6 miles + 5x150m strides LT Intervals - 2 mi warm-up - 6x1 mile @ LT pace w/1:00 rest - 2 mi cool-down 4 miles + 4x150m strides 7 miles 7 miles + 5x150m strides LT Run - 2 mi warm-up - 3 miles @ LT pace - 2 mi cool-down 9 miles 6 miles + 5x150m strides LT Run - 2 mi warm-up - 4 miles @ LT pace - 2 mi cool-down 9 miles 7 miles + 5x150m strides LT Run - 2 mi warm-up - 5 miles @ LT pace - 2 mi cool-down 9 miles LT Intervals - 2 mi warm-up - 4x1 mile @ LT pace w/1:00 rest - 1 mi cool-down 5 miles + 4x150m strides 4 miles Sat Sun Rest 13 miles Rest 13 miles Rest 14 miles Rest 9 miles Mesocycle #4: Primary — Aerobic Capacity/Lactate Threshold Secondary — Aerobic Power (VO2max) Tertiary — Neuromuscular Adaptation Week 13: 55 miles Week 14: 55 miles Week 15: 55 miles Week 16: 36 miles Mon Tues Wed Thurs Fri Sat Sun am: 4 miles pm: 7 miles + 6x150m strides am: 4 miles pm: 6 miles + 6x150m strides am: 4 miles pm: 6 miles + 6x150m strides 4 miles + 5x150m strides VO2max Intervals - 2 mi warm-up - 4x1,000m @ vVO2max w/1:≤1 work:rest ratio - 2 mi cool-down LT Intervals - 2 mi warm-up - 6x1 mile @ LT pace w/1:00 rest - 2 mi cool-down VO2max Intervals - 2 mi warm-up - 5x1,000m @ vVO2max w/1:≤1 work:rest ratio - 2 mi cool-down 5 miles 9 miles 8 miles 9 miles LT Intervals - 2 mi warm-up - 4x1 mile @ LT pace w/1:00 rest - 2 mi cool-down 6.5 miles + 6x150m strides 7 miles + 6x150m strides 7 miles + 6x150m strides 6 miles + 5x150m strides LT Run - 2 mi warm-up - 4 miles @ LT pace - 2 mi cooldown LT Run - 2 mi warm-up - 5 miles @ LT pace - 2 mi cooldown LT Run - 2 mi warm-up - 5 miles @ LT pace - 2 mi cooldown 4 miles Rest 14 miles Rest 14 miles Rest 14 miles Rest 9 miles Mesocycle #5: Primary — Aerobic Power (VO2max) Secondary — Anaerobic Capacity Tertiary — Neuromuscular Adaptation Week 17: 45 miles Week 18: 45 miles Week 19: 30 miles Mon Tues Wed Thurs Fri Sat Sun 6 miles + 5x100m strides 6 miles + 5x100m strides 3 miles + 4x100m strides VO2max Intervals - 2 mi warm-up - 4x1,200m @ vVO2max w/1:≤1 work:rest ratio - 2 mi cool-down VO2max Intervals - 2 mi warm-up - 5x1,200m @ vVO2max w/1:≤1 work:rest ratio - 2 mi cool-down 5 miles 8 miles 8 miles VO2max Intervals - 2 mi warm-up - 3x1,200m @ vVO2max w/1:≤1 work:rest ratio - 1 mi cool-down 6 miles + 5x100m strides 6 miles + 5x100m strides 5 miles + 4x100m strides Intervals - 2 mi warm-up - 8x400m @ mile race pace w/1:1 work:rest ratio - 2 mi cool-down Intervals - 2 mi warm-up - 5x600m @ mile race pace w/1:1 work:rest ratio - 2 mi cool-down 4 miles Rest 12 miles Rest 12 miles Rest 8 miles Mesocycle #6: Primary — Anaerobic Capacity Secondary — Aerobic Power (VO2max) Tertiary — Neuromuscular Adaptation Week 20: 35 miles Week 21: 30 miles Week 22: 25 miles Mon Tues Wed Thurs Fri Sat Sun 5 miles + 6x100m strides 3 miles + 6x100m strides 4 miles + 5x100m 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 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 Intervals - 2 mi warm-up - 5x400m @ mile race pace w/1:2 work: rest ratio - 1 mi cool-down 7 miles 4 miles + 6x100m strides 5 miles 3 miles + 6x100m strides 5 miles 3 miles Intervals - 2 mi warm-up - 5x600m @ mile race pace w/1:1 work:rest ratio - 1 mi cool-down VO2max Intervals - 2 mi warm-up - 5x1,200m @ vVO2max w/1:≤1 work:rest ratio - 1 mi cool-down 2 miles + 4x100m strides Rest 9 miles Rest 8 miles Rest RACE 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? 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. 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):266274. 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):250255. 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.
