Resistance Training Periodization

1. Resistance Training
Periodization
Program Planning For Athletes

2. Section Outline
• Periodization Cycles

3. Resistance Periodization Training
• Periodization involves shifting training
outcomes through different blocks of a
structured training program to optimize
performance and prevent overtraining.
• The block of Periodization include (in order)
• Conditioning/Muscle endurance
• Muscle growth
• Strength
• Power.

4. Key Terms
• macrocycle: Typically an entire training year
but may also be a period of many months up
to four years (for Olympic athletes).
• mesocycle: Two or more cycles within the
macrocycle, each lasting several weeks to
several months.
• microcycle: Typically 1 -2 weeks long

5. Section Outline
• Periodization Periods
– Off & Pre Season Ensure a de-load week
in-between blocks
• Endurance/conditioning Phase
• Hypertrophy Phase
• Basic Strength Phase
• Strength/Power Phase
– 1st Transition Period (Just before season)
– Competition Period (Strength/Power Phase Cont.)
– Second Transition Period (Active Rest, End of
season)

6. Periodization Periods
• Off & Pre season
– The initial period is usually the longest and occurs
during the time of the year when there are no
competitions
– The major emphasis of this period is establishing a
base level of conditioning in all required components
of fitness relevant to their sport and to increase the
athlete’s tolerance for more intense training within
the season.

7. Periodization Periods
– Endurance / Conditioning Phase
• low to moderate intensity (50-65% of the 1-repetition
maximum [1RM]) and very high to moderate volume (three
to six sets of 15-20+ repetitions)
• Circuit Training in groups or as individual workouts in the
gym but done in a circuit format.

8. Periodization Periods
– Hypertrophy Phase
• moderate intensity (60- 80% of the 1-repetition maximum
[1RM]) and very high to moderate volume (three to six sets
of 6 - 12 repetitions)

9. Periodization Periods
– Basic Strength Phase
• High intensity (80-95% of the 1RM) and moderate volume
(three to five sets of four to six repetitions)
• Focus mainly Compound movement exercises required
for the sport.

10. Periodization Periods
– Strength/Power Phase
• High intensity with power exercises being completed at
maximum velocity(SPEED)
(75-90%) of the 1RM, depending on the exercise) and
low volume (three to five sets of two to five repetitions)

11. Periodization Periods
• (De-load week)
– Between the preparatory(Off Season) and
competitive periods to denote the break between
high-volume training and high-intensity training.
– Also used at the end of each training block or before
any big competition

12. Periodization Periods
• Competition Period
– For strength peaking, athletes use very high
intensity (≥93% of the 1RM) and very low volume
(one to three sets of 2 to 5 repetitions).
– Progressive load Power Training also continues
– For maintenance, athletes use moderate intensity
(~80-85% of the 1RM) and moderate volume (about
two to three sets of about six to eight repetitions).

13. Periodization Periods
• Second Transition Period (Active Rest)
– Between the competitive season and the next
macrocycle’s preparatory period(off season) is the
second transition period. Usually lasting 1 month!
– The second transition (active rest) period consists
of recreational activity that should not involve
resistance training or their sport.

14. Table 19.1

15. LINEAR System
• Linear(Standard system): Traditional resistance
training periodization model with gradually
progressive mesocycle increases in intensity over
time.
.

16. • The start of the next training cycle should
start at a slightly higher level then the same
time 12 months prior.
• Periodization aims to improve athletes
ability year on year!