Loading presentation...

Present Remotely

Send the link below via email or IM

Copy

Present to your audience

Start remote presentation

  • Invited audience members will follow you as you navigate and present
  • People invited to a presentation do not need a Prezi account
  • This link expires 10 minutes after you close the presentation
  • A maximum of 30 users can follow your presentation
  • Learn more about this feature in our knowledge base article

Do you really want to delete this prezi?

Neither you, nor the coeditors you shared it with will be able to recover it again.

DeleteCancel

Make your likes visible on Facebook?

Connect your Facebook account to Prezi and let your likes appear on your timeline.
You can change this under Settings & Account at any time.

No, thanks

Periodization & Tapering

Berry College - KIN 290 - Fall 2014 - Dept. of Kinesiology
by

David Elmer

on 5 December 2014

Comments (0)

Please log in to add your comment.

Report abuse

Transcript of Periodization & Tapering

Periodization & Tapering
General Adaptation Syndrome
1. Shock or alarm phase
When the body experiences a new/greater stress
2. Resistance phase
3. Exhaustion phase
several days to weeks
1. soreness, stiffness, performance drop
Athlete
body adapts, learns to withstand stress
2. neurological and muscular adaptations
Supercompensation
if stress persists, symptoms from alarm phase come back
lose the ability to adapt to stressor
3. staleness, overtraining
result of too great of a training stress or lack of training variety
HOW?
Macrocycle
typically 1 training year
Mesocycle
several weeks to months
Microcycle
typically 1 week
Planning periodization periods
prevents overtraining
optimizes performance
Hypertrophy/Endurance phase
very low intensity, very high-volume
increase lean body mass, endurance base
Basic strength phase
begin using heavier loads, fewer reps
training becomes more sport-specific
Strength/Power phase
explosive power exercises
high loads, low volumes
Classical periodization
aka Linear
high initial training volume
low training intensity
gradual, standard changes
Low volume
high intensity
daily undulating periodization (DUP)
simultaneously train different components of performance
strength
power
endurance
heavy, moderate, & light resistances rotated during training
David J. Elmer
Multi-year preparation
4 years
fatigue and recovery
this is seen in response to a single exercise bout
the idea for periodized training came from trying to extend the first two cycles over various periods of time
"several load summation" - schedule workouts while the athlete is still fatigued, and the supercompensation effect will be seen after the cycle of training in the form of "peaking"
Matveyev
principle of cyclical design, principle of continuity
one, two, and three peak programs
limitations:
may attempt to target too many training goals at one time
some goals are inherently incompatible
very few competitions can be targeted
not enough stimulus for any particular goal for highly-trained athletes
peak performance window is short
modern competitive seasons have greatly increased in volume
conjugate periodization
&
block periodization
good for individual "power" sports
several weeks of concentrated strength training
mesocycle 1
mesocycle 2
a few weeks on technical skill, speed, and general fitness
repeat
general block
methods for constructing "blocks"
workloads in the blocks focus on a minimal number of training goals
total number of blocks is small, usually 3-4
each mesocycle block lasts 2-4 weeks
putting the blocks together forms a training stage, and they are put together in a specific order for peak performance
ex. swimming:
general aerobic work
various workloads
specific block
competitive block
taper for competition
increase intensity
decrease volume
train for:
specific energetic requirements
specific competition speeds
Cumulative
Residual
vs.
based on relationship between
training effect
general block order:
1. "accumulation" 2. "transmutation" 3. "realization"
changes in the physiological capabilities and physical/technical abilities from training
the retention of changes induces by training over a period of time after training ends
aerobic physiology/abilities improve to a greater extent than anaerobic abilities
what is the rate of "detraining?"
basic abilities are lost more slowly than specific abilities
one training stage
which can be repeated over an over during a season
Alternative periodization plans
general training
sport-specific training
competition
volume
intensity
sport technique
aka Non-linear
these programs may be an excellent approach to "pre-season" training
these programs may be the best approach to "in-season" training
aka concentrated, uni-directional periodization
Tapering
taper:
a short-term reduction in training load before a competition or performance
duration of taper
linear
step
exponential
% of normal training
100%
intensity
volume
frequency
maintaining intensity at high levels is necessary in order to maintain adaptations
keeping the intensity high may also increase the effectiveness of the tapering program
reductions in volume should definitely take place
how much? not exactly known
41-60% reduction is best on average, but individual studies show better improvements in performance with less and with greater reductions
likely related to the amount of accumulated fatigue from training
should you training less frequently during taper, e.g. move from 4 days/week to 3 days/week?
evidence supporting both sides of the argument has been found in various studies
potentially, reductions in frequency may benefit "recently-trained" people but hurt "highly-trained" people
how many days should this last?
duration
again, it depends
may be related to previous stress/fatigue from training
may be related to how other parts of the taper are programmed
ideally, it lasts long enough for fatigue to be eliminated and supercompensation to be maximized
it is very likely to be different for each individual
fitness-fatigue paradigm
the
workout
fatigue
fitness
performance
balancing the "after-effects" of exercise
fitness vs. fatigue, which occur simultaneously
a taper attempts to limit the fatigue, while maintaining the fitness effects
two-phase taper?
type of taper
very little research comparing the different taper strategies
efficacy of each type likely depends on the other variables in the tapering program
Full transcript