Periodization is a method of organizing your workout routine to achieve the best results from your training. It helps you maximize your performance, build strength, and increase muscle mass in the most efficient way possible. Most importantly, it prevents plateaus and reduces the risk of overtraining, which can disrupt your progress, integration of training and performance, and ability to peak during the season.

This approach intelligently develops and integrates your training in the off and in-season. The process involves dividing your training into different phases, each with specific goals, intensity levels, and exercises. By following this structured approach, you can achieve your sports performance goals effectively and safely.

Periodization Training

Periodization training involves organizing a training program into distinct cycles. These cycles are typically categorized into macrocycles, mesocycles, and micro-cycles.

Macrocycle

• The macrocycle is the longest period within a periodized training plan.
• It typically spans an entire training year or a major portion of it.
• The macrocycle focuses on achieving peak performance for a season, specific event, or competition.

Mesocycle

• The mesocycle is a medium-term training block that lasts several weeks to many months.
• Different phases within the mesocycle address various training goals, such as hypertrophy, strength, power, peaking, de-loading, etc.
• Mesocycles can be divided into three phases: accumulation, intensification, and realization.
• Mesocycles help to gradually and continue progression while allowing for adequate recovery.

Micro-cycle

• The micro-cycle is the shortest training block, typically lasting two weeks.
• It represents the smallest unit of periodization and allows for the manipulation of training variables weekly.
• Micro-cycles often follow a pattern of varied intensity and volume throughout the weeks, addressing different aspects of fitness.
• A micro-cycle may include different workouts or methods, such as tactical training, progressive overload, hypertrophy-focused sessions, de-loading, and rest or active recovery days.

The duration and place of these micro cycles can vary based on an upcoming competition or if you want to create progress in the training. However, it is based on individual needs and the specific sport or activity.

A common approach is to have macrocycles lasting a year, mesocycle blocks lasting a few weeks to a few months, and micro-cycles lasting a week.

Sample Periodization Timeline

Macrocycle

Off-Season 6 months: Focus on strength, endurance, hypertrophy, and general fitness— time to accumulate.

Pre-Season 2 months: Shift towards speed, explosive, and power training.

In-Season 4 months: Maintain strength and focus on speed, explosiveness, and power while prioritizing sport-specific skills. Strength can be maintained once every ten days, while speed and power need to be maintained every 3-5 days.

Figure out the length of your off-season, pre-season, and in-season. Use mesocycles as training blocks. And understand when to incorporate micro-cycles.

Incorporating mesocycles during the in-season period is a common practice in periodized training for team sports. The purpose of in-season mesocycles is to structure training to optimize performance, manage fatigue, and minimize the risk of overtraining during the competitive season.

Mesocycle Blocks

Off-season

During this time, you may implement mesocycles that maximize strength, endurance, speed, etc. The emphasis is on creating and building. This period can last more than a few months to build strength. The focus is on higher volume and lower intensity to develop endurance and strength and address weaknesses.

Pre-Season Preparation

An intensity mesocycle usually follows an accumulation phase and involves increasing the training intensity by reducing volume and increasing the load or effort. This phase aims to capitalize on the foundation built during the accumulation phase and translate it into increased strength, speed, or power.

Emphasis is on increasing intensity gradually. Focus on mesocycles that convert accumulated strength into sport-specific speed and power. Focus on peaking before the first game.

Maintenance and Specificity (Throughout Season)

• Incorporate power exercises, speed drills, and movements specific to the sport.
• Develop peaking and tapering times.
• Maintain strength, speed, and power levels.
• Emphasize sport-specific drills and tactical preparations for matches.
• Address any emerging issues or individual player needs.
• Adjust intensity and volume based on the team’s schedule and game frequency.

In-season mesocycles allow for the necessary adjustments to training loads, intensities, and specific focus as the team progresses through the competitive season. It’s essential to remain flexible and adaptable based on the team’s performance, individual player conditions, and the overall competitive schedule.

Micro-cycles

Allows for the manipulation of training variables and often includes a variety of workouts targeting different aspects of fitness, skill development, and recovery. You can add a strength day, HIIT training, progressive overload, tactical training, etc.

Furthermore, micro-cycles are often used for tapering and de-loading. Tapering and de-loading are planned reductions in training volume and intensity to provide athletes with reduced training to peak performance.

Peak Performance and Tapering

Athletes dedicate countless hours to training, aiming to peak at crucial competitions. To maintain peaks, it needs to be strategic and not overloaded. Actually, it needs to be de-loaded. So, let’s address Tapering first.

Maximized and Maintained Performance Through Strategic “Tapering”

“Tapering” is a deliberate and planned reduction in training volume and intensity as athletes approach a competition. This reduction allows the body to recover, reduce fatigue, and reach a state of peak performance. Tapering to peak involves careful management of training loads, recovery strategies, and other factors to prevent a decline in performance.

Reducing training volume and intensity over the weeks leading to the event allows athletes to maintain high fitness levels while minimizing fatigue.

There are many residual training effects (RTE) that allow you to back off training because of their sustained effects, like with strength and endurance training. Understanding RTE makes tapering and peaking more effective.

How to Taper

Tapers involve adjusting two key factors: volume (the amount of training) and intensity (the effort level). Balancing these is crucial. Done right, athletes can see performance gains of 3-8%

Key Points:

• Intensity matters: Maintain it to avoid losing adaptations.
• Frequency remains high: Aim for 80% of normal training frequency.
• Volume drops significantly: Reduce it by 60-90% over the taper period.
• Taper duration varies: Depending on your sport, competition, game time length, and athlete’s experience level. Use the RTE scale to help you taper to optimize peaking.

Tips:

• Practice tapers during training to prepare for games or competitions.
• Adapt tapers for different athletes.

By understanding and implementing effective tapers, athletes can fine-tune their training and reach their peak performance potential throughout the season.

Peaking

The concept of “peaking” refers to a period where athletes aim to reach their optimal physical and mental condition for a specific event, game, or season phase.

The best time to peak depends on the team’s specific goals, the competitive schedule structure, and the season’s priorities.

The peaking strategy involves carefully planned periods of intensified training and strategic tapering, ensuring that athletes are in their best condition for games and competitions.

The goal is to balance training stimulus and recovery to optimize performance during critical phases of the season.

1. Pre-Season:
• When: Towards the end of the pre-season phase.
• Why: Assess team readiness, optimize fitness levels, and integrate tactical strategies before entering competitive play.
2. Early/Mid-Season:
• When: In the early to mid-season, aligning with important early fixtures or tournaments.
• Why: Establish momentum in league play or competitions, assess early-season performance, and fine-tune tactics.
3. Mid/Late-Season:
• When: In the middle or later stages of the regular season.
• Why: Address mid-season fatigue, optimize physical and tactical readiness, and secure crucial points in league standings.
4. Late-Season/Peak for Playoffs or Critical Matches:
• When: Towards the end of the regular season, leading into playoff matches or decisive fixtures.
• Why: Ensure peak performance for crucial matches, address any lingering issues or injuries, and fine-tune tactics for playoff scenarios.

It’s important to note that these timeframes are not set in stone and may be adjusted based on individual responses to training, competition schedules, and other factors. The key is maintaining flexibility within the overall periodized plan to accommodate individual needs and adaptations.

If you need help or consulting and creating a plan, you can contact me through my website contact form at tbblife.com.

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