Training Periodization for Athletes and Service Men
Content
Internship Bristol Board Assignment Matthew Città 805638749 Humber College FITM 228 Jamie Even August 16 , 2013
Training Periodization for Athletes and Firefighters Definition “Periodization refers to the systematic manipulation of the acute variables of training over a period that may range from days to years.” (Stoppani, 2013) Why do we need it? GAS or General adaptation Syndrome is the main reason why training programs are periodized. Dr. Hans Selye, an endocrinologist and professor at Montreals McGill University spent his time studying how humans would respond and adapt to different types of stress placed on their bodies.(Kilgore, Hartman, 2011, p.9) In 1936 Selye released a paper titled, A Syndrome Produced by Diverse Nocuous Agents. This study examined the structural and functional changes that occurred to humans after stresses such as injury, cold exposure; intoxication, drugs, and exercise were placed on the subjects. (Kilgore, Hartman, 2011, p.9) This study caused Selye to believe that all organisms create an initial response followed by an adaptation period after surviving their exposure to the stresses mentioned. The final adaptation that occurred would allow the organism to tolerate more intense stress than it had been able to before. (Kilgore, Hartman, 2011, p.9) GAS is found to be particularly useful for coaches who plan training programs for athletes and service men. By putting the athletes under certain stresses a good coach can adapt and create a program that will allow the athlete to grow in their desired areas so that they can increase performance. General Adaptation Syndrome involves 3 basic stages; Alarm, Resistance, and Exhaustion. The Alarm Stage can last days to weeks. The initial shock to the individuals system occurs because they are not used to this type of stress. Be it volume or intensity. Athletes will experience soreness, stiffness, and possibly a temporary drop in performance during this stage. (Lee, 2013) The Resistance phase is when the individual starts to adapt to the stress. Performance will improve because of the neurological adaptation and biochemical changes of the muscle tissue. Supercompensation (the athlete can handle more intense stress then initially applied) occurs. (Lee, 2013) The third stage, Exhaustion, is not ideal and proper programing should prevent the athlete from entering this stage. This stage may feel similar to the Alarm stage for some individuals but it is detrimental to progress. This stage causes fatigue from overexposure to the same stress. (Lee, 2013) We must ensure proper nutrition, training, and recovery so that high performance individuals can avoid this stage and continue to develop.
(Kilgore, Hartman, 2011, Fig 1, p.10)
Popular Types of Periodization Classic Periodization Reverse Linear Periodization Undulating Periodization In Detail… Classic Periodization The most common type of periodization known to most individuals can be classified as classic periodization or Linear Periodization. This is the basic model taught to Humber students in their exercise prescription classes. Classic periodization consists of different cycles over the duration of a training program. These cycles are set up in a linear fashion so that the athlete participates in distinct training phases that will allow them to peak for a single event or competition period. In a linear model an athlete will typically train Hypertrophy or Endurance first, followed by a Strength phase, then a Power phase. After these three phases the 1st Transition period will occur. This phase Leads us into our Competition phase with can be short or long. After the Competition phase the 2nd Transition phase will arrive and the cycle will start all over again. This type of Periodization will maximise and athletes strength and power prior to competition. A good aerobic base would have been established and the athlete will try to maintain form with specific training sessions depending on the length of the competition phase. The 3 cycles Macrocycle: Consists of the general training program that will take place over a longer period of time. This cycle typically consists of 6 months to 1 year of training and will include a complete breakdown of the athletes program and training phases. The phases found in a Macrocycle are the Preparation phase, Competition phase, Transition phase 1, and Transition Phase 2. In some cases Macrocycles can show up to 4 years of planned training. Due to the length of this cycle some changes may occur to the program during the course of the year. (Stoppani, 2013) Mesocycles: Program consisting of weeks to months of training. Mesocycles are specialized blocks of training that are designed to accomplish a particular goal. Examples of these goals are Endurance, Hypertrophy, Strength, and Power. (Lee, 2013) Microcycle: shortest of the cycles. These cycles are usually daily to weekly cycles. The goal here is to create a short and focused block of training within a Mesocycle.(Lee, 2013) Reverse Linear Periodization This style of periodization is similar to the classic style. It consists of the same training phases but its preparation phases are in reverse a reverse order. The individual would instead start the preparation period with the power phase, move onto the strength phase, then finally into the endurance/hypertrophy phase before competition. Depending on the individuals goals this style of periodization may be more appropriate. (Stoppani, 2013)
Undulating Periodization Undulating or Non-Linear Periodization uses shorter training cycles in which multiple areas of an individual’s fitness are trained. In an Undulating model all components of fitness Endurance/Hypertrophy, Strength, and power are trained on alternating days. By manipulating volume and intensity of the individuals training on a regular basis this allows the athlete adequate recovery time with a less likely occurrence of over training. Undulated programs allow for more flexibility and are better suited to athletes or individuals who have a constantly varying schedule. For instance athletes who have long competitive seasons can use and benefit from this style of training as it can be adapted on a weekly basis depending on the athletes schedule and how they feel. (Lee, 2013) Training Periodization for Athletes and Firefighters Elite athletes and firefighters partake in gruelling tasks that put a lot of stress and strain on the human body. Both sets of individuals regularly call upon their bodies to perform at optimal levels at any given time. The needs of these men and women are very similar and their training protocols won’t differ much because of this. Besides sport or job specific skills training these two populations can both benefit from one of the training styles above. Athletes come in all different shapes and sizes and the demands of their sport are unique as well. Some athletes require more endurance while others require more strength and power. Just because an athlete will rely on one trait more than the other this does not mean that they can neglect that area and not train it. All athletes will benefit from some sort of periodized program focusing on all areas of fitness. It is true that more emphasis will be put on a particular trait over another but all must be trained none the less. Firefighters are a unique type of athlete. They require good general strength and power and must have the ability to withstand long enduring events. Firefighters aren’t classified as having one specific trait that needs to outshine the others. They must be well rounded and able to excel at everything. Programs for firefighters would closely mimic those of team sport athletes such as football, rugby, hockey, and soccer players. The athletes mentioned in these sports also require multiple fitness traits to excel at their chosen sports. For firefighters and these athletes and Undulating or Non-Linear Periodization model would be best. This would allow them to train all the different areas of fitness weekly and continue to see progress while not being limited to only doing certain things as they would on a classic linear program.
Examples Below are some pictures of what some programs might look like with different types of periodization.
Linear Periodization
Lee, Periodization, Exercise Prescription 3, 2013.
10 Day Undulating Periodization
Bristol board Gym Display
References Gamble, P. (2006). Periodization of training for team sports athletes. Strength and Conditioning Journal, 28(5), 56-66. Retrieved from http://search.proquest.com/docview/212595539?accountid=11530 Kilgore, L., & Hartman, M. (2011). Fit. Iowa Park, Tex.: Killustrated Books. Lee, C. (Director) (2013, May 24). Periodization. Exercise Prescription 3. Lecture conducted from Humber College, Toronto. Smith, D. L. (2011). Firefighter Fitness: Improving Performance and Preventing Injuries and Fatalities. Current Sports Medicine Reports (American College Of Sports Medicine), 10(3), 167-172. Stoppani, J., & PhD. (n.d.). Defining Periodization. IDEA Health & Fitness Association. Retrieved July 18, 2013, from http://www.ideafit.com/fitness-library/definingperiodization-1
Training Periodization for Athletes and Firefighters Definition “Periodization refers to the systematic manipulation of the acute variables of training over a period that may range from days to years.” (Stoppani, 2013) Why do we need it? GAS or General adaptation Syndrome is the main reason why training programs are periodized. Dr. Hans Selye, an endocrinologist and professor at Montreals McGill University spent his time studying how humans would respond and adapt to different types of stress placed on their bodies.(Kilgore, Hartman, 2011, p.9) In 1936 Selye released a paper titled, A Syndrome Produced by Diverse Nocuous Agents. This study examined the structural and functional changes that occurred to humans after stresses such as injury, cold exposure; intoxication, drugs, and exercise were placed on the subjects. (Kilgore, Hartman, 2011, p.9) This study caused Selye to believe that all organisms create an initial response followed by an adaptation period after surviving their exposure to the stresses mentioned. The final adaptation that occurred would allow the organism to tolerate more intense stress than it had been able to before. (Kilgore, Hartman, 2011, p.9) GAS is found to be particularly useful for coaches who plan training programs for athletes and service men. By putting the athletes under certain stresses a good coach can adapt and create a program that will allow the athlete to grow in their desired areas so that they can increase performance. General Adaptation Syndrome involves 3 basic stages; Alarm, Resistance, and Exhaustion. The Alarm Stage can last days to weeks. The initial shock to the individuals system occurs because they are not used to this type of stress. Be it volume or intensity. Athletes will experience soreness, stiffness, and possibly a temporary drop in performance during this stage. (Lee, 2013) The Resistance phase is when the individual starts to adapt to the stress. Performance will improve because of the neurological adaptation and biochemical changes of the muscle tissue. Supercompensation (the athlete can handle more intense stress then initially applied) occurs. (Lee, 2013) The third stage, Exhaustion, is not ideal and proper programing should prevent the athlete from entering this stage. This stage may feel similar to the Alarm stage for some individuals but it is detrimental to progress. This stage causes fatigue from overexposure to the same stress. (Lee, 2013) We must ensure proper nutrition, training, and recovery so that high performance individuals can avoid this stage and continue to develop.
(Kilgore, Hartman, 2011, Fig 1, p.10)
Popular Types of Periodization Classic Periodization Reverse Linear Periodization Undulating Periodization In Detail… Classic Periodization The most common type of periodization known to most individuals can be classified as classic periodization or Linear Periodization. This is the basic model taught to Humber students in their exercise prescription classes. Classic periodization consists of different cycles over the duration of a training program. These cycles are set up in a linear fashion so that the athlete participates in distinct training phases that will allow them to peak for a single event or competition period. In a linear model an athlete will typically train Hypertrophy or Endurance first, followed by a Strength phase, then a Power phase. After these three phases the 1st Transition period will occur. This phase Leads us into our Competition phase with can be short or long. After the Competition phase the 2nd Transition phase will arrive and the cycle will start all over again. This type of Periodization will maximise and athletes strength and power prior to competition. A good aerobic base would have been established and the athlete will try to maintain form with specific training sessions depending on the length of the competition phase. The 3 cycles Macrocycle: Consists of the general training program that will take place over a longer period of time. This cycle typically consists of 6 months to 1 year of training and will include a complete breakdown of the athletes program and training phases. The phases found in a Macrocycle are the Preparation phase, Competition phase, Transition phase 1, and Transition Phase 2. In some cases Macrocycles can show up to 4 years of planned training. Due to the length of this cycle some changes may occur to the program during the course of the year. (Stoppani, 2013) Mesocycles: Program consisting of weeks to months of training. Mesocycles are specialized blocks of training that are designed to accomplish a particular goal. Examples of these goals are Endurance, Hypertrophy, Strength, and Power. (Lee, 2013) Microcycle: shortest of the cycles. These cycles are usually daily to weekly cycles. The goal here is to create a short and focused block of training within a Mesocycle.(Lee, 2013) Reverse Linear Periodization This style of periodization is similar to the classic style. It consists of the same training phases but its preparation phases are in reverse a reverse order. The individual would instead start the preparation period with the power phase, move onto the strength phase, then finally into the endurance/hypertrophy phase before competition. Depending on the individuals goals this style of periodization may be more appropriate. (Stoppani, 2013)
Undulating Periodization Undulating or Non-Linear Periodization uses shorter training cycles in which multiple areas of an individual’s fitness are trained. In an Undulating model all components of fitness Endurance/Hypertrophy, Strength, and power are trained on alternating days. By manipulating volume and intensity of the individuals training on a regular basis this allows the athlete adequate recovery time with a less likely occurrence of over training. Undulated programs allow for more flexibility and are better suited to athletes or individuals who have a constantly varying schedule. For instance athletes who have long competitive seasons can use and benefit from this style of training as it can be adapted on a weekly basis depending on the athletes schedule and how they feel. (Lee, 2013) Training Periodization for Athletes and Firefighters Elite athletes and firefighters partake in gruelling tasks that put a lot of stress and strain on the human body. Both sets of individuals regularly call upon their bodies to perform at optimal levels at any given time. The needs of these men and women are very similar and their training protocols won’t differ much because of this. Besides sport or job specific skills training these two populations can both benefit from one of the training styles above. Athletes come in all different shapes and sizes and the demands of their sport are unique as well. Some athletes require more endurance while others require more strength and power. Just because an athlete will rely on one trait more than the other this does not mean that they can neglect that area and not train it. All athletes will benefit from some sort of periodized program focusing on all areas of fitness. It is true that more emphasis will be put on a particular trait over another but all must be trained none the less. Firefighters are a unique type of athlete. They require good general strength and power and must have the ability to withstand long enduring events. Firefighters aren’t classified as having one specific trait that needs to outshine the others. They must be well rounded and able to excel at everything. Programs for firefighters would closely mimic those of team sport athletes such as football, rugby, hockey, and soccer players. The athletes mentioned in these sports also require multiple fitness traits to excel at their chosen sports. For firefighters and these athletes and Undulating or Non-Linear Periodization model would be best. This would allow them to train all the different areas of fitness weekly and continue to see progress while not being limited to only doing certain things as they would on a classic linear program.
Examples Below are some pictures of what some programs might look like with different types of periodization.
Linear Periodization
Lee, Periodization, Exercise Prescription 3, 2013.
10 Day Undulating Periodization
Bristol board Gym Display
References Gamble, P. (2006). Periodization of training for team sports athletes. Strength and Conditioning Journal, 28(5), 56-66. Retrieved from http://search.proquest.com/docview/212595539?accountid=11530 Kilgore, L., & Hartman, M. (2011). Fit. Iowa Park, Tex.: Killustrated Books. Lee, C. (Director) (2013, May 24). Periodization. Exercise Prescription 3. Lecture conducted from Humber College, Toronto. Smith, D. L. (2011). Firefighter Fitness: Improving Performance and Preventing Injuries and Fatalities. Current Sports Medicine Reports (American College Of Sports Medicine), 10(3), 167-172. Stoppani, J., & PhD. (n.d.). Defining Periodization. IDEA Health & Fitness Association. Retrieved July 18, 2013, from http://www.ideafit.com/fitness-library/definingperiodization-1
