Periodization Training
for Athletes and
The Karateka
PIP prepared by:
Daisempai Jason Franklin, HFS
Introduction
• Who am I? Jason Franklin, HFS
• American College of Sports Medicine, Health
Fitness Specialist
• Associates Degree in Exercise Science from
Montgomery College
• Currently seeking Bachelors in Sports Studies
• Personal Trainer for ~3years
• Currently a Strength Coach for Montgomery
College Athletic Department
Learning Objectives
• Basic understanding of fundamentals of
resistance training (weight training)
• Understand the spectrum of periodization
training.
• Understanding the problem of Over-reaching,
overtraining, and burnout.
• Understand and beware of gimmicks
Fundamentals of Resistance Training
• Posture: posture is mandatory for martial arts
and weight training. This is correct spinal
alignment.
• Tempo: 2 sec concentric contraction:
4 sec eccentric contraction, or 3:3.
• Breathing: exhale during concentric, inhale
during eccentric contractions. Avoid “Valsalve
Manuver”
Fundamentals of Resistance Training
• Range of motion (ROM)
• Types of contractions
• Momentary muscle fatigue (MMF)
– Volunteer for demo?
• Linear exercises(multi-joint exercises)
• Rotary/Isolation exercise(single joint)
• Functional exercises “the sliding rule”
FITT Principal
• Freaquency How many times a week?
• Instensity How much weight is being lifted or
how high is my heart rate during the activity?
• Time What is the duration of activity?
• Type What is the modality of the exercises
performed. Working the same muscles with a
different exercise.
i.e. pushups, DB bench press, barbell bench press.
Periodization Training Terms
• Is meant to be progressive
• Some terms to know
– Microcycle: 2-4 week period
– Mesocycle: 1-3 month period
– Macrocycle: one year or the combination of
Pre-season, In-season, post-season
• 1RM = One Repetition Maximum
• 10RM = Ten Repetition Maximum
MMF and your #RM
• When designing your resistance plan you will
want to establish a one Repetition Maximum.
• This can be done thought estimation formulas.
Weight × ( 1 + ( 0.033 × Number of repetitions ) )
135x(1+(0.033x14))=197.37= estimated 1RM
Anatomical Adaptation Phase
• Aka-foundation stability phase
• Tendons and ligaments thicken
• Base musculature develops in untrained
individuals.
• Weight should be at 30-60% of 1RM
• Or easier way reach MMF in 15-21 repititions
• Training should be full-body and Balanced
Muscular Endurance/
Hypertrophy Phase
• Early in Phase MMF should be reached in
10-15 reps.
• Progress into hypertrophy by reducing reps to
MMF to 6-10.
• Hypertrophy develops muscular strength by
thickening the muscles.
Max Strength Phase
• Developing power to transition into next
phase.
• 85-100% of 1RM
• MMF should be reached within 1-6 reps
• Focus on functional movements and major
movers e.g. Squats and lunges (quadriceps),
Bench press (pectoralis major)
Power Conversion Phase
• Introduction to plyometric movements e.g.
depth box jumps, medicine ball throws,
clapping pushups.
• Plyometrics should not be performed more
than 2 times a week
• Maintenance of strength gains is a necessity.
• “Load and Explode”
Competition and Transition phase
• Reduce duration and intensity and transition
in to Maintenance phase.
• Little to no plyometrics during this phase since
this phase coincides with competition
• Training outside of competition should not
interfere with game or competition
performance.
• Competition will provide enough activity
Recovery and Rest
• During training athletes should allow for time to
rest post exercise.
• Resistance training should not be performed on
the same muscle groups two days in a row.
• In some cases of Delayed onset of muscular
soreness two days of rest are required.
• This is why split routines are used if the athlete
plans to weight train two days in a row. e.g.
upper-body day then lower-body day.
Over-reaching, Overtraining, and
Burnout
If an athlete or Karateka trains and the
muscular soreness(not resulting from trauma)
of activity persist for more than three days, it
is possible that over-reaching has happened.
Some signs of over-reaching is extended
soreness, troubled sleep, loss of appetite,
irritability.
Over-reaching, Overtraining, and
Burnout
If adequate recovery is not had, the
Karateka may become overtrained. This can
result in plateaus in strength, reduction of
strength and performance, depression, in
female athletes an irregular menstrual cycle,
ie. Amenorrhea, Oligomenorrhea.
Burnout is the psychological staleness and
crash if rest is not had.
Gimmicks and Fads
• There are many exercise Fads, just as in martial
arts if some one says “And That’s All You Need To
Do” you may be getting sold a “Bag of Goods”
• “Curves” is a Circuit weight training routine that
alternates machines and Cardiovascular exercise.
–
–
–
–
Designed around Anatomical Adaptation Phase
Training it very safe
Quick improvement in first 30 days
Eventually everyone plateaus
Gimmicks and Fads
• “Crossfit” the name implies that it should be
used as Cross-training. The program was
designed around Power Conversion Phase.
There are many movements that are powerlifting, ballistic, and max effort.
– Creates a break through in performance.
– If not prepared, injury potential is high
– If movement patterns are not correct injury
potential is high.
Conclusion
• Improvements takes time. Training should be
progressive, pushing limits is good.
• This progression can be performed over and
over to create greater improvements each
time performed.
• Pushing those limits can cause physical draw
backs and recovery is needed.
• Kyokushin is all about walking the lines of
peak performance and self destruction.