Jonathan Mike, Esquire Spring, 2008

Periodization:
Essentials and
Innovations
Jonathan Mike MS, CSCS, NSCA-CPT
Doctorate Student
Exercise Physiology
University of New Mexico

Objectives
„ Understand Concepts of Periodization
„ Describe Phases and Cycles
„ Define Program Variables, and factors
„ Current Research
„ Challenges Appling Research

Periodization 1
Jonathan Mike, Esquire Spring, 2008

Periodization Model
„ A system of planned variation in program variables
(volume and Intensity)
Baker, D, Wilson, G. Periodization: The effect on strength of manipulating volume and intensity.
Journal Strength and Conditioning Research. 8 (4); 235-242. 1994

Kraemer WJ. A series of studies – The physiological basis of strength training in American Football:
Fact of philosophy. Journal Strength and Conditioning Research. 11: 131- 142. 1997

Stone MH, O'Bryant H, Garhammer J. A hypothetical model for strength training. J Sports Med Phys
Fitness. 1981 Dec;21(4):342-51

Stowers, T. The short terms effects of three different strength-power training models. NSCA Journal.
5(3):24-27. 1983

„ Established to prevent “overtraining” and optimize peak

performance through training cycles.

History of Periodization
„ Developed in the 1960’s by Eastern
European Bloc Countries (Russia)
„ Changing workouts over time to allow
better recovery and greater strength gains
Matveyev, LP. Periodization of Sports Training. Moscow: Fiscultura I Sport. 1966

Vorobyev, AN. A T extbook of Weightlifting. Trans. J. Bryant. Budapest: International Weightlifting

Federation, 1978.

Periodization 2
Jonathan Mike, Esquire Spring, 2008

Matveyev, LP. Periodization of Sports Training. Moscow: Fiscultura I Sport. 1966

Matveyev’s Model
Volume
(Quantity)

Intensity
(Quality)

Technique
(Training)

Preparatory Transition Competition Transition

Period

Periodization
„ Based on the “General Adaptation
Syndrome” (GAS) of Hans Selye.
Selye, H. Stress without Distress. New York: JB. Lippincott, 1974.

Periodization 3
Jonathan Mike, Esquire Spring, 2008

Stress Adaptation (GAS)

„ Phase One = Shock or Alarm Phase
„ First 2 to 3 Weeks of Training
„ Neural Adaptation
„ Phase Two = Super-Compensation Phase
„ Biochemical, Structural, Mechanical, Physiological Adaptations
„ Phase Three = Maladaptation Phase
„ Overreaching/Overtraining – Staleness/Exhaustion

„ Manipulation of the GAS Theory promotes a progressive

system of periodization that can be developed to prevent
overtraining and enhance performance.

Selye, H. Stress without Distress. New York: JB. Lippincott, 1974.

Periodization 4
Jonathan Mike, Esquire Spring, 2008

Periodization Cycles
„ Macrocycle
Combined phase of Microcycles and Mesocycles (marathon/triathlon)
10-12 months
„ Mesocycle
Block of Microcycles for a goal (strength, power, hypertrophy, etc)
4-12 weeks
„ Microcycle
Number of training session that form a recurrent unit (hard/easy,
combo, rest day, repeat)
1 week to 10 days

Training Intensity and Volume Pattern

Fleck, and Kraemer. Designing Resistance Training Programs, 3rd ed. Champaign, IL.
Human Kinetics. 2004

Periodization 5
Jonathan Mike, Esquire Spring, 2008

Periodization 6
Jonathan Mike, Esquire Spring, 2008

Classic Strength Power Periodization

Model
Training Hypertrophy Strength Power Peaking Active
Phase Recovery
Sets 3-5 3-5 3-5 1-3 Light
Physical
Activity
Reps 8-12 2-6 2-3 1-3

Intensity Low Moderate High Very

( 60% to 75% (75% to (85% to High
of 1RM) 85% 1RM) 95% 1RM)

Volume Very High High Moderate Very Low

Example Linear Progression

250

200

150 Pre-1RM
100 Post-1RM

50

0
Squat (lbs) Clean (lbs) Bench (lbs) Row (lbs) V. Jump (in)

Periodization

120
Intensity/Volume

100
80
Volume
60
% of 1RM
40
20
0
1 2 3 4 5 6 7 8 9 10 11 12
Weeks

Periodization 7
Jonathan Mike, Esquire Spring, 2008

Percentage and Rep Guidelines

„ % 1RM # of Reps
„ 100 1
„ 95 2
„ 93 3
„ 90 4
„ 87 5
„ 85 6
„ 83 7
„ 80 8
„ 77 9
„ 75 10
„ 70 11
„ 67 12
„ 65 15

Essentials of Strength Training and Conditioning. 3rd ed. Human

Kinetics. 2008

Choice of Exercise
Compound, isolated, power, strength, equipment type

Rest Period Length

Order of Exercise
Hormone response , power output level
Sequence effect

Program Design Domain

Total Volume Intensity

Total work, reps and sets, and weight Resistance used, rep speed, power vs. high force

Periodization 8
Jonathan Mike, Esquire Spring, 2008

Non-linear Model (Undulating)

„ Origin Unknown
Advocated by Poliquin
Poliquin, C. Five Steps to increasing effectiveness of your strength program. NSCA
Journal. 10:34-39. 1988

„More frequent variation in intensity and

volume

Non Linear Periodization

„ *Day to Day
„ Weekly
„ Bi-Weekly
„ Monthly
„ *Rep Zones 3-5, 8-10, 12-15 (MWF)
„ Hypertrophy and Functional Strength Days
„ Percentages change for given EXERCISE

Periodization 9
Jonathan Mike, Esquire Spring, 2008

Non-Linear Periodization
„ More Flexible
„ More frequent
recovery (no research)
„ More exposure to
different stimuli
„ What is the sport? And
how long a season?

Current Research
„ Classic model: greater increases in
strength and power than lower volume
Fleck, SJ. Periodized Strength Training. A Critical Review. Journal Strength
Cond. Research. 13: 82-89. 1999

Rhea MR, Alderman BL. A meta-analysis of periodized versus nonperiodized

strength and power training programs. Res Q Exerc Sport. 2004
Dec;75(4):413-22

Willoughby, DS. The effects of meso-cycle weight training programs involving

periodization and partially equated volume on upper and lower body
strength. Journal Strength Cond. Research. 7: 2-8. 1993

Periodization 10
Jonathan Mike, Esquire Spring, 2008

Current Research: Non-linear:

Extremely Limited- about 6 studies
Kraemer WJ. A series of studies – The physiological basis of strength training in American Football:
Fact of philosophy. Journal Strength and Conditioning Research. 11: 131- 142. 1997

Kraemer WJ, Ratamess N, Fry AC, Triplett-McBride T, Koziris LP, Bauer JA, Lynch JM, Fleck SJ.
Influence of resistance training volume and periodization on physiological and performance
adaptations in collegiate women tennis players. Am J Sports Med. 2000 Sep-Oct;28(5):626-33.

Marx JO, Ratamess NA, Nindl BC, Gotshalk LA, Volek JS, Dohi K, Bush JA, Gómez AL, Mazzetti SA,
Fleck SJ, Häkkinen K, Newton RU, Kraemer WJ. Low-volume circuit versus high-volume
periodized resistance training in women. Med Sci Sports Exerc. 2001 Apr;33(4):635-43.

Hoffman JR, Wendell M, Cooper J, Kang J. Comparison between linear and nonlinear in-season
training programs in freshman football players. J Strength Cond Res. 2003 Aug;17(3):561-5.

Rhea MR, Phillips WT, Burkett LN, Stone WJ, Ball SD, Alvar BA, Thomas AB. A comparison of linear
and daily undulating periodized programs with equated volume and intensity for local muscular
endurance. J Strength Cond Res. 2003 Feb;17(1):82-7.

Rhea MR, Ball SD, Phillips WT, Burkett LN. A comparison of linear and daily undulating periodized
programs with equated volume and intensity for strength. J Strength Cond Res. 2002
May;16(2):250-5.

Challenges Appling Research

„ Universities
„ Short term Studies
„ Non-athletic Populations
„ Not an exact Science
„ Most studies examining strength power, not muscular endurance,
except:
„ Volume and Intensity Contentious

Rhea MR, Phillips WT, Burkett LN, Stone WJ, Ball SD, Alvar BA, Thomas AB. A comparison
of linear and daily undulating periodized programs with equated volume and intensity for
local muscular endurance. J Strength Cond Res. 2003 Feb;17(1):82-7.

McGee, D. Leg and Hip Endurance adaptations to three weight training programs. Journal
Applied Sports Science Research. 6(2):92-95. 1992

Periodization 11
Jonathan Mike, Esquire Spring, 2008

Challenges
„ Ideal Volume and Intensity?
„ Sprinting?
„ Individualism
„ Plyometrics?
„ Seasonal Changes

Conclusion
„ Governed by theory
„ Coaching Theory often drives research and
often ahead of research
„ New Ideas, New Approaches

Periodization 12
Jonathan Mike, Esquire Spring, 2008

Thank you, any Questions

Periodization 13