Periodization is a form of strength training that offers a good balance between recovery and stress and promises targeted improvement and muscle building with a low risk of injury.
A distinction is made between linear and wave-shaped periodization. The aim is to use targeted training planning over a longer period of time to adapt the volume (scope of training) and intensity (percent of maximum weight) but also the exercises so that maximum training success is achieved. Volume means the number of repetitions and number of sets, and intensity means the load (e.g. weight) with which you want to train, for example 70% of the maximum weight.
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The training plan is based on the principle of supercompensation, i.e. a demanding training stimulus is followed by an increase in performance after a brief drop before the performance level falls back to the original level. The recovery should last until the body is as close as possible to increasing its performance, before a new, demanding training stimulus follows. Periodization plans are divided into microcycles, mesocycles, and macrocycles. Intensity and volume are adjusted in each cycle in order to achieve an optimal improvement in strength or optimal muscle growth.
Read more on the topic: Training principle of stress and recovery
Depending on the author, a distinction is made in the various phases in preparation periods, competition periods and transition periods. In the preparation period, the focus is on acquiring and developing the athletic form. During the competition period, the athletic performance is updated and realized. In the transition period there is a temporary loss of athletic form. The focus is on relaxation and relief.
$config[ads_text2] not foundDepending on the sport and the competition plan, a distinction is made in the annual cycle between single-peaked or double-peaked, or multi-peaked periodization.
Based on the individual periods, a distinction is made between 4 training cycles:
Training session:
The number of training units depends on the training period, the individual performance of the athlete and the sport itself.
Tips for the training unit: technique training before conditioning training, within conditioning training: special training prior to general training, speed training prior to strength training and strength training prior to endurance training.
Microcycles:
Microcycles cover a period of one week (sometimes 4 - 12 days) and summarize the effect of several training units. 2-3 days of intensive stimulation phases, followed by 4-5 days of regeneration.
Four aspects of the microcycle:
Macrocycles:
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Macro cycles arise from several micro cycles and correspond to the changed performance level of the athletes.
2 main functions:
Read more about this: Training principles
$config[ads_text2] not foundDepending on the sport / discipline, a distinction is made between single and double periodization.
Both have advantages and disadvantages:
Disadvantages of double periodization:
Advantages of double periodization:
You may also be interested in this topic: Principle of progressive loading
While with linear periodization the intensity is increased evenly over the training cycle, with wavy periodization the training stimulus changes. For example, speed and strength are trained alternately so that there are wave-shaped stimulus sequences. A training day is used for recovery due to the different training stimulus. The wave-shaped periodization is intended to prevent training plateaus and keep the nervous system active through changing stimulus presentation, so that adaptation can also be expected over a long period of time.
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