Running Clinic - Periodization
advertisement
2009 U.S. All-Star Track & Field and Cross Country Clinic Using Periodization to Plan Programs Dr. Jason R. Karp, Ph.D. Owner, RunCoachJason.com Director/Coach, REVO2LT Running TeamTM Cross Country Coach, San Diego State University Freelance writer & author Periodization Method for structuring training programs into periods or phases using programmed variation of training loads and rest periods in a cyclic fashion to elicit improvements in fitness and performance. It involves manipulating or systematically changing training variables at regular intervals of time. Idea originated in the 1920s in response to the year-long training practices of athletes. Training Theory • Positive physiological adaptation to exercise occurs with correctly-timed alternation between stress and recovery. • Following a training stress, body adapts & physiologically overcompensates so that the same stress, if reintroduced, does not cause same degree of physiological disruption. In short, the body adapts to be able to handle the stress. • Following adaptation, body can do more work. • Aim of periodization is to provide training stimuli in such a fashion that higher & higher levels of adaptation are achieved. Training Theory 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 vs. non-periodized strength training programs • Kraemer et al. (2000): • female collegiate tennis players; 2-3 x week for 9 months • significantly greater increases in bench press, shoulder press, & leg press 1-RMs, tennis serve velocity, & lean body mass • significantly greater decrease in % body fat • Willoughby (1993): • weight trained college-aged males; 3 x week for 16 weeks • significantly greater increases in bench press & squat 1-RMs • O’Bryant et al. (1988): • untrained college-aged males; 3 x week for 11 weeks • significantly greater increases in squat 1-RM & maximal cycling power • Stowers et al. (1983): • untrained college-aged males; 3 x week for 7 weeks • significantly greater increases in squat 1-RM, vertical jump, & lean body mass Research Findings • Stone et al. (1981): • college-aged males; 3 x week for 6 weeks • significantly greater increase in squat 1-RM • significantly greater decrease in % body fat • Baker et al. (1994): • weight-trained males; 3 x week for 12 weeks • similar improvements in bench press & squat 1-RMs, vertical jump, & lean body mass • Herrick & Stone (1996): • untrained college-aged females; 2 x week for 15 weeks • similar improvements in bench press & squat 1-RMs • Prestes et al. (2009): • compared linear periodization (LP; 12-14 RM to 4-6 RM) to reverse linear periodization (RLP; 4-6 RM to 12-14 RM) • women w/at least 6 months weight training experience; 3 x week for 12 weeks • only LP group increased fat-free mass & decreased fat mass • both types of training significantly increased strength (bench press, lat pulldown, arm curl, & leg extension), however LP group increased strength significantly more did than RLP group Research Conclusions • Periodized programs are better than non-periodized programs, especially in the long-term. • Increases in strength with periodized programs are partly due to decreases in training volume. Types of Training Loads • Stimulating Loads • increase fitness • increase training volume, intensity, or volume of intensity • Maintenance Loads • maintain fitness • maintain one component while improving another component • Recovery Loads • used before increase in training volume or intensity • used during taper 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 • use stimulating loads for primary purpose • use maintenance loads for secondary purpose 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 Microcycle with one peak S 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 Building a Periodized Program Step 1: Establish goals Step 2: Identify how to train to reach goals Step 3: List physiological variables (VO2max, LT, etc.) Step 4: Ask yourself: • Theme of each cycle? (Aerobic capacity? VO2max? LT?) • How do I order training stimuli? Step 5: Determine periods of emphasis or maintenance of each variable Step 6: Choose length & objective of each mesocycle & microcycle Step 7: Design individual workouts to match objective(s) of each microcycle 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 Training • Primary workout target • stimulating loads • Secondary workout target • stimulating/maintenance loads • Manipulation of volume/intensity Training Phases • Base Phase • Early Competitive Phase • Mid-Competitive Phase • Late-Competitive Phase Base Phase • Focus is on volume • Aerobic Capacity (Endurance) • primary purpose • Lactate Threshold • secondary purpose • Fartleks • secondary purpose Early Competitive Phase • Lactate Threshold • primary purpose • Aerobic Capacity (Endurance) • secondary purpose • Aerobic Power (VO2max) • secondary purpose Mid-Competitive Phase • Aerobic Power (VO2max) • primary purpose • Anaerobic Capacity (Glycolysis) • secondary purpose Late-Competitive Phase • Focus is on intensity • Anaerobic Capacity (Glycolysis) • primary purpose • Racing • primary purpose • Anaerobic Power (Phosphagen System) • secondary purpose Base Phase Mesocycle #1: Primary - Aerobic Capacity Secondary – Lactate Threshold Week 1: 35 miles Week 2: 35 miles Week 3: 23 miles Mon Tues Wed Thurs LT Cruise 4 miles 5 miles Intervals 4 miles - 2 mi warm-up - 3x1 mile @ LT pace w/1:00 rest - 2 mi warm-down 4 miles 2 miles 5 miles 4 miles LT Run - 2 mi warm-up - 3 miles @ LTpace - 2 mi warm-down LT Cruise Intervals - 2 mi warm-up - 2x1 mile @ LT pace w/1:00 rest - 1 mi warm-down Fri Sat Sun 6 miles Rest 9 miles 4 miles 6 miles Rest 9 miles 2 miles 4 miles Rest 6 miles Mesocycle #2: Primary - Aerobic Capacity Secondary – Lactate Threshold Week 4: 40 miles Week 5: 40 miles Week 6: 27 miles Mon Tues Wed Thurs LT Cruise 5 miles 6 miles Intervals 5 miles - 2 mi warm-up - 4x1 mile @ LT pace w/1:00 rest - 2 mi warm-down 5 miles 3 miles 6 miles 4 miles LT Run - 2 mi warm-up - 4 miles @ LT pace - 2 mi warm-down LT Cruise Intervals - 2 mi warm-up - 3x1 mile @ LT pace w/1:00 rest - 1 mi warm-down Fri Sat Sun 6 miles Rest 10 miles 5 miles 6 miles Rest 10 miles 3 miles 4 miles Rest 7 miles Early Competitive Phase Mesocycle #4: Primary – Lactate Threshold Secondary – Aerobic Capacity Week 10: 60 miles Week 11: 60 miles Week 12: 40 miles Mon Tues Wed Thurs am: 4 miles pm: 6 miles am: 4 miles pm: 6 miles 5 miles LT Cruise Intervals - 2 mi warm-up - 4x1mile @ LT pace w/1:00 rest - 2 mi warm-down LT Cruise Intervals - 2 mi warm-up - 5x1mile @ LT pace w/1:00 rest - 2 mi warm-down LT Cruise Intervals - 2 mi warm-up - 3x1mile @ LT pace w/1:00 rest - 1 mi warm-down am: 4 miles 10 miles Fri 8 miles Sat Rest pm: 7 miles am: 4 miles 8 miles pm: 7 miles 8 miles 7 miles LT Run - 2 mi warm-up - 4 miles @ LT pace - 2 mi warmdown 5 miles Rest Rest Sun LT/LSD Combo 11 miles + 2 miles @ LT pace 14 miles 10K RACE Mid-Competitive Phase Mesocycle #10: Primary – VO2max Secondary – Anaerobic Capacity (Glycolysis) Week 28: 40 miles Week 29: 40 miles Week 30: 27 miles Mon Tues Wed Thurs Fri 5 miles + 5x100m strides Intervals - 2 mi warm-up - 5x800m @ 3K race pace w/3:00 rec - 2 mi warm-down 6 miles + 5x100m strides Intervals - 2 mi warm-up - 4x1,000m @ 3K race pace w/2:30 rec - 2 mi warm-down 3 miles + 5x100m strides Intervals - 2 mi warm-up - 5x400m @ mile race pace w/2:00 rec - 1 mi warm-down 7 miles 6 miles + 5x100m strides 6 miles 6 miles + 5x100m strides 5 miles 4 miles + 5x100m strides Intervals - 2 mi warm-up - 12x400m @ 3K race pace w/:45 rec - 2 mi warm down Intervals - 2 mi warm-up - 8x400m @ mile race pace w/2:00 rec - 2 mi warm-down Rest Sat Sun Rest 9 miles Rest 10 miles 3,000m RACE 6 miles Late-Competitive Phase (Mile) Mesocycle #6: Anaerobic Capacity (Glycolysis) Week 16: 34 miles Week 17: 24 miles Week 18: 20 miles Mon Tues Wed Intervals - 2 mi warm-up - 2 sets of 800/400/200/ 200m @ mile race pace w/1:2 work:rest ratio - 1 mi warm-down Intervals - 2 mi warm-up - 2 sets of 800/400/200/ 200m @ mile race pace w/1:2 work:rest ratio - 1 mi warm-down Intervals - 2 mi warm-up - 6x400m @ mile race pace w/1:2 work: rest ratio - 1 mi warm-down 5 miles + 5x100m strides 7 miles 4 miles + 5x100m strides 2 miles + 5x100m strides 3 miles + 5x100m strides Intervals - 2 mi warm-up - 10x200m @ mile race pace w/1:2 work: rest ratio - 1 mi warm-down Thurs Intervals - 2 mi warm-up - 6x400m @ mile race pace w/1:2 work: rest ratio - 1 mi warmdown MILE RACE 3 miles + 5x100m strides Fri Sat Sun 5 miles + 5x100m strides 8 miles Rest 3 miles + 5x100m strides 6 miles Rest 2 miles + 5x100m strides MILE RACE Rest Late-Competitive Phase (Marathon) Mesocycle #6: Lactate Threshold/Marathon Pace/Taper Week 27: 56 miles Week 28: 40 miles Week 29: 28 miles (+ marathon) Mon Tues Wed Thurs 7 miles 9 miles 4 miles 8 miles @ goal marathon pace 5 miles LT Cruise Intervals - 2 mi warm-up - 4x1,200m @ slightly faster than LT pace w/ :45 rest - 2 mi warm-down Intervals - 2 mi warm-up - 4x2,000m @ 10K race pace w/2:30 recovery - 2 mi warmdown Fri Sat Sun LT/LSD Combo 8 miles + 4 miles @ LT pace + 2 miles faster than LT pace 8 miles 9 miles Rest 6 miles 5 miles 7 miles Rest 5 miles + 5 miles @ goal marathon pace 7 miles 5 miles 4 miles Rest MARATHON RACE 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. 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. 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):266-274. 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.
