Periodization in
Strength and
Conditioning Training
By: Lisa Martin CSCS
Director of Strength and
Conditioning
Ideas behind
Periodization
1.
Although training will produce positive
outcomes, the desirable results can not
continue indefinitely.
General Adaptation Syndrome- body adapts easily
Less frequent physical and psychological adaptations
Plateaus, overtraining, risk of injury
2.
In order to gain any particular aspect of
strength or conditioning, you need to
overload your system with increased
external stimulus
General Adaptation
Syndrome (GAS)
1.
Alarm- body is introduced to new or increased
stress
Soreness, temporary drop in performance
2.
Resistance Phase- body adapts to stimulus and
returns to regular functioning
“super compensation”- relies on neurological
adaptations to continue training while muscle tissue
undergoes biochemical, structural and mechanical
adjustments
3.
Exhaustion- overtraining
Fatigue, soreness; non-training stress may aid in leading
to this stage
Definition of Periodization

Periodization is an organized approach
to training that involves progressive
cycling of various aspects of a training
program during a specific period of
time to bring about optimal gains in
physical performance.
Look Again



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
Periodization is an organized approach
to training
that involves progressive cycling of
various aspects of a training program
during a specific period of time
to bring about optimal gains in
physical performance.
Why do we program this
way?

Periodization is most widely used in
resistance program design to avoid
over-training and to systematically
alternate high loads of training with
decreased loading phases to improve
components of muscular fitness
(strength, strength-speed, strengthendurance) aiming to peak at the most
advantageous time for an athlete
Traditional Models


Traditional models of periodization describes a
progression from high volume and low-intensity
work towards decreasing volume and increasing
intensity during the different cycles.
3 Traditional Models
– Stepwise periodization- a reduction in volume and an
increase in intensity in steps during the training cycle
– Overreaching periodization- there is periodic short term
(1-2 week) increase in volume or intensity followed by a
return to normal training
– Undulating periodization- training volume and intensity are
increased and decreased on a regular basis, but not in the
general pattern of always increasing intensity and
decreasing volume as the training period progresses
“Various Aspects”

Many training variables can be manipulated in
an attempt to optimize the exercise program:
–
–
–
–
–
–
# of sets per exercise
# of repetitions per set
Types, order and # of exercises per training session
Rest periods between sets and exercises
Resistance/Load
Type and tempo of muscle action (e.g., eccentric,
concentric, isometric)
– Frequency of training sessions
Volume vs. Intensity

Intensity- the weight lifted in relationship to a maximal
strength level (e.g., one repetition maximum), or a multiple
repetition maximum (e.g., 10 repetition maximum).
– In a running or conditioning program, intensity is often used to
describe a percentage of an age predicted maximum heart rate
or Vo2 max.

Volume- refers to the TOTAL number of repetitions, sets and
exercises performed in a strength training session
– In a running session, volume refers to the total distance and/or
time of a conditioning program

RELATIONSHIP:
– the higher the intensity, the lower the volume of a particular
exercise or workout.
– the lower the intensity, the higher the volume
“Specific Period of Time”
1.
2.
3.
Macrocyle- 1 to 4 years
Mesocycle- a couple weeks to
months
Microcycle- 1 to 4 weeks (daily to
weekly variations)
Time Intervals Specific to
Collegiate Athletes

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Macrocyle- 1 Year
Mesocycle
– Off Season Phase (Preparatory)
– Pre Season Phase (Transition I)
– In Season Phase (Competition)
– Post Season Phase (Transition II)
Time Intervals Specific to
Collegiate Athletes, cont.

Fall Sports
Off Season: January-June
Pre Season: July-August
Competition: September-November
Post Season: December

Winter Sports
Off Season: May-August
Pre Season: September-October
Competition: November-March
Post Season: April

Spring Sports
Off Season: July-December
Pre Season: January-February
Competition: March-May
Post Season: June
Off Season Phase
(Preparatory)
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Longest Mesocycle
Emphasis: Conditioning base, correct muscle
imbalances, aid in muscular endurance,
develop neural adaptations to prepare
athletes for increased intensity
3 Phases (Microcycles)
– Hypertrophy
– Basic Strength
– Strength/Power
3 Phases In Off Season

Hypertrophy/Endurance (1-6 weeks)
– Increase anaerobic capacity, increase lean muscle mass,
develop muscular and metabolic endurance base
– Recovery week of low intensity/low volume afterwards
– 50-75% of 1RM / 3-5 sets of 10-20 reps

Basic Strength
– Increase strength of muscles relative to sport, become
more sport specific, heavier loads, less volume
– 78-90% of 1RM / 3-5 sets of 4-8 reps

Strength/Power
– Explosive Training at high loads and low volume
– 75-95% of 1RM / 3-5 sets of 2-5 reps
Novice/Beginner Athletes
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Can not tolerate drastic changes in volume
or intensity
Linear Periodization Model: Start at lower
intensities and higher volume protocols in
order to condition and train neural muscular
pathways
May stay in low intensity training periods for
a longer time
Advanced/Elite Athletes

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Typically train closer to their abilities train at
high volume and high intensity, and have
smaller adaptation windows
Summated Microcycle Periodization: Basic
macrocyclic pattern of decreasing volume
and increasing intensity is evident, but both
parameters vary at meso- and microcycle
levels more frequently
– Increase volume and intensity each week for 3
weeks then unload for a week
Pre-Season Phase
(Transition I)
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Short duration- May only consist of 1-4
weeks of training in this phase
Emphasis: sport-specific training,
technique work, high intensity
training/ low volume, longer periods of
rest, injury prevention work, train
speed, agility and quickness
In Season Phase
(Competition)
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Lasts duration of season- can be 3-5 months
Emphasis: increased technique and injury
prevention work, decreased volume,
preserve strength if not get stronger, more
explosive
– Maintenance: 80-85% of 1RM / 2-3 sets of 6-8
reps
– Peak: >93% of 1RM / 1-3 sets of 1-3 reps
Post Season Phase
(Transition II)
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“Regeneration Phase”- unstructured
active rest cycle
Short duration- 1 to 4 weeks
Emphasis: non-sport specific activities,
low intensity/low volume, rehab
injuries, rest physically and mentally
Unloading week afterwards to prepare
body for increased physical demands
Unloading Phases

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Careful not to detrain (time of interrupted training resulting in a loss
of psychological adaptations)
Emphasis: create less fatigue but maintain fitness levels
Overall volume should be decreased, primarily by cutting out the
non-specific tasks and low intensity exercises
Can only happen 2 to 3 times per year and lasts anywhere between
a couple days to 1 month
– Shorter durations are appropriate when the preceding mesocycle involved
a progressive reduction in volume/load
– Longer durations needed when preceding phase involved high
volume/load

Frequency should be maintained at relatively high levels, 80% of
normal, especially for elite athletes
– During final competition phases, athletes can reduce frequency to 3050% in order to achieve large reductions in volume

Progressive declines in volume produce better results than sharp
dramatic drops in volume
Conclusion


Periodization is an organized approach
to training that involves progressive
cycling of various aspects of a training
program during a specific period of
time to bring about optimal gains in
physical performance.
QUESTIONS?