Definition
Periodization is a form of strength training that offers a good balance of recovery and load and promises targeted improvement and muscle building with a low risk of injury.
Basics
A distinction is made between linear and wave-shaped periodization. The point is to adapt volume (training scope) and intensity (percentage of maximum weight) but also the exercises over a longer period of time by means of a targeted training plan in order to achieve maximum training success. Volume is the number of repetitions and sets, intensity is the load (e.g.
weight) with which the training is to be performed, e.g. 70% of the maximum weight. The training plan is based on the principle of supercompensation, i.e. that a demanding training stimulus is followed by a short drop in performance before the performance level falls back to the original level. The recovery should take as long as possible until the body is in the range of the performance increase before a new demanding training stimulus follows. Periodization plans are divided into micro-cycles, meso-cycles and macro-cycles. In each cycle, intensity and volume are adjusted to achieve optimal improvement in strength or muscle gain.
Classification of the phases
Depending on the author, the different phases are divided into preparation periods, competition periods and transition periods. In the preparation period, the acquisition and development of the athletic form is the main focus. In the competition period, the updating and realization of the sporting performance takes place.
In the transition period there is a temporary loss of the sporting form. Recovery and relief are in the foreground. Depending on the type of sport and the competition schedule, a distinction is made in the annual cycle between single or double peak, or multiple peak periods.
Based on the individual periods, a distinction is made between 4 cycles in training: Training unit: The number of training units depends on the training period, the individual performance of the athlete and the sport itself. Tips for the training unit: technique training before conditioning training, within conditioning training: special before general training, speed training before strength training and strength training before endurance training. Micro-cycles: Micro-cycles cover a period of one week (sometimes also 4 – 12 days) and summarize the effect of several training units.
2-3 days of intensive stimulation phases, followed by 4-5 days of regeneration. Four aspects of the micro-cycle: Macro-cycles: Macro-cycles are made up of several micro-cycles and correspond to the altered performance state of the athlete. 2 main functions:
- Training unit (single training unit, e.g. 10 km endurance run, or strength training unit) – introductory part – main part – conclusion
- Micro Cycles
- Mesocycles
- Macro Cycles
- Change of the load structure. (Training intensity and training scope are coordinated)
- Variation of the total load in terms of load and recovery.
- Microcycles contain different training objectives. (methods and contents)
- Progression towards the goal in the macro cycle
- Guarantee of load/stress and recovery/restoration in a longer training period.
- Need for accentuated training
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