ARTICLES:
- Carbs, Fat & Protein
- Low Back Pain
- Neurological Training
- Nutritional Guidelines
- Periodization
- Recovery, Weightloss & Gain
- Vitamins, Minerals & Supplements
- Weight vs. Technique
- Youth Guidelines
Periodization: A Brief Overview
Most effective weight training programs are based off of a periodized format of peaks and downloads. An athlete should never perform the same exercises with the same weights month after month. Not only is this an extremely ineffective way to train but it becomes very dull and monotonous as well. Because athletes can’t perform at peak levels each and every day, their training programs must be periodized in order for them to constantly improve yet not overtrain. Generally most periodized programs are made up of six basic phases: adaptation, strength, speed, conversion, power and maintenance.
The adaptation phase generally occurs after an extended break from training. Adaptation can either follow an uneventful offseason or can be used as the first introductory phase to an athlete’s weight training program. This phase is used to gradually acclimatize the athlete to the rigors of future training where a base to support that training is built. Adaptation generally lasts 2-4 weeks depending upon the extent of the athlete’s training background. The intensity of each exercise is roughly 60-70% of the athlete’s 1RM but the volume of each workout will be relatively high. Because this is generally seen as a transition phase to strength it is important that the athlete is able to develop a base to work from, thus, the high volume of repetitions.
The strength phase is the most important of the phases; it forms the base for all of the subsequent phases. The strength phase generally lasts 8-12 weeks depending upon the individual needs of the athlete and the demands of their particular sport. Intensity during this phase generally stays between 70-92% of the 1RM. It is important to note that if an athlete drops below 75% of their 1RM for an extended period of time their 1RM will decrease. Once the athlete has gained a substantial base then he is ready to proceed to the other phases.
Strength determines speed; almost always the stronger athlete relative to bodyweight is the faster athlete. Without a solid base of strength an athlete will be unable to counteract the forces of gravity and will appear slow. In order for the gains in strength to carryover to gains in speed, the athlete must train specifically for speed. Speed training works with intensities between 50-65% of 1RM. Because the athlete is working with percentages below 75% of their 1RM, they can’t remain in the speed phase for longer than three weeks. If an athlete remains in the speed phase for longer than three weeks then maximum strength will weaken. During this phase the athlete focuses on moving the resistance as quickly as possible. Once the athlete has gained sufficient speed improvements then he can apply those gains to greater weights.
Once an athlete has gained speed the next step is converting that speed into power. Strength + Speed = Power. To make this formula work, the athlete then enters what is called conversion phase. The conversion phase serves to combine maximum speed and strength to create power. The conversion stage generally lasts between 3-6 weeks. During this phase intensities ranging from 72-87% for singles and 70-82% for working sets are used. Contrast training would be used during this phase in order to maintain maximum strength as well as develop maximum speed at greater intensities. Once a noticeable degree of conversion from speed to power has occurred the athlete is ready to develop maximum power.
The final phase also known as the power phase is the culmination of the year’s training. The power phase generally lasts from 10-12 weeks, making it one of the longest lasting phases next to strength. While training for maximum power intensities ranging from 55-85% of 1RM are used, though the majority of training uses intensities above 70% in order to maintain maximum strength and develop maximum power. During the power phase, complex training would be used to increase neurological output using similar movements. Because maximum power places great demands on the neurological system it is important that it is not fatigued, therefore the power phase has a low volume compared to the other phases. Once the power stage is completed the athlete is then able to exert his or her greatest potential on the field of competition by applying their newfound strength and speed to their sport.
Kevin Ebel, M.Ed., CSCS
NTS-AD located in Stevens Point and Plover, Wisconsin.
Email us today at: info@nts-ad.com or call 715-252-9926