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.