Periodization of Strength

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Periodization of Strength

• Planning Design of a Resistance Training Program

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What is Periodization

• Periodization is the process of varying a
  training program at regular time intervals to
  bring about optimal gains in physical
  performance.

Bompa, T.O. Periodization of strength the new
wave in strength training. Toronto, ON Veritas
Publishing Inc., pg. 28, 1993.
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Benefits of Periodization

• Improved muscular endurance
• Strength
• Power
• Motor performance
• Muscle hypertrophy

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Why Periodization is Important

• The goal of periodizing an exercise program is to
  optimize training during short (e.g., weeks,
  months) as well as long periods of time (year, or
  career).

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Example Spring SportsBaseball, Softball, Track,
Lacrosse, Tennis
Maintenance
Maintenance
Max Strength
Conversion
Maintenance
Maintenance
Active Recovery
Basic Strength
Basic Strength
Basic Strength
Basic Strength
Max Strength
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Example Fall SportsSoccer, Volleyball, XC,
Football, Field Hockey
Basic Strength
Basic Strength
Basic Strength
Basic Strength
Max Strength
Max Strength
Conversion
Maintenance
Maintenance
Active Recovery
Maintenance
Maintenance
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Example Winter SportsBasketball, Ice Hockey,
Wrestling, Cheerleading, Skiing
Maintenance
Maintenance
Maintenance
Active Recovery
Basic Strength
Basic Strength
Basic Strength
Basic Strength
Conversion
Maintenance
Max Strength
Max Strength
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Why Periodization AGAIN!!!

• Using periodization, a competitive athlete is
  able to peak physical performance at a particular
  point in time, such as for the season or a major
  competition. The same concept works if your goal
  is overall health and fitness.

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The Basics

• Basic strength should focus on large muscle
  groups of the legs, chest back, core, and arms.

• Typical Basic Strength exercises
• Bench Press
• Squats
• Lat Pull Down
• Lunges
• Chest Fly
• Abs
• Bicep Curl
• Triceps Pull Down
• Shoulder Raise

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Take it to the MAX!

• Maximum Strength should focus on building skill
  or sport specific power strength.

• Example Basketball
• Exercises for Max Strength
• Plyometrics
• Single Leg Squat
• Power Squats
• Box Jumps
• Step Ups
• Frog Jumps
• Single Leg Hops
• Backboard Attack

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CONVERSION

• Conversion to Power requires that you do sport
  specific activities to apply the strength, power,
  and endurance into practical application.

• Example Track Field
• Throwers
• Resistance exercises should mimic the movement,
  motion, and mechanics of the shot putt, javelin,
  and discuss.
• Use of medicine ball, kettle ball, therabands,
  and other resistance training tools to focus the
  energy movement to sport specific use.

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Janitorial Work (Maintenance)

• Example Soccer
• Weight training should still occur in season, but
  weights reps should be moderate to light.
• Squats
• Leg Curl
• Quad Extension
• Lunges
• Side Lunges
• This allows for proper blood flow fluid
  replacement to the muscle fibers, complete range
  of notion, you wont lose the gains of Basic
  Strength, Max Strength, Conversion phases.

• Here you are preventing injury, protecting
  against atrophy, promoting flexibility with
  full range of motion exercises.

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Rest Relaxation (Active Recovery)

• You need a period to recover prevent overuse
  injury. Your body needs some down time to
  revitalize the muscles, bones, connective
  tissues of the body.

Example Lacrosse Jogging 2 X / Week for 30
minutes (Mon Wed) Abdominals 2 X / week
opposite jogging (Tues Thurs) Upper body
routine 2 X / week light weight / high reps (Wed
Fri) Lower Body Routine 2 X / week light
weight / high reps (Thurs Sat)
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Active Recovery Workout
Monday Jogging 30 minutes
Tuesday Abdominals
Wednesday Jogging Upper Body
Thursday Abdominals Lower Body
Friday Upper Body
Saturday Lower Body