What exactly is periodization in training?

Imagine heading on a road trip to reach your ultimate destination of physical strength. Periodization is like having a well-planned GPS guiding you along the way. Just as you would only drive nonstop with breaks or take the same route every time, periodization in resistance training helps you navigate the journey effectively. Just like a road trip divided into different phases, each with a specific focus, like making pit stops at scenic viewpoints, refuelling stations, and rest areas, training is divided into specific periods dedicated to enhancing an individual’s particular physical and neurological traits such as mobility, stability, strength, speed, power, agility, quickness, etc. which is known as periodization. This strategic approach ensures you reach your destination and arrive stronger, fitter, and more resilient than ever.

History of Periodization

Once upon a time, a remarkable concept was born in the wake of the Russian Revolution. The Soviet Union, driven by a passion for high-performance sports, pioneered the foundations of training periodization. In the 1960s, drawing from their practical experiences, they crafted a systematic approach to optimize athletic potential.

This innovative methodology spread worldwide, forever changing the landscape of training theory and propelling athletes towards new heights of achievement. From humble origins to global recognition, the story of training periodization continues to inspire and shape the future of athletic excellence.

Programming Vs Periodization

Many individuals get confused between ‘periodization’ and ‘periodization’. So let us first understand how these two are different from each other. When a coach sets out to create a training program, they meticulously tailor exercise selection, frequency, intensity, and volume to target desired outcomes, such as maximizing an athlete’s strength and power.

This process is known as programming. Periodization, unlike programming, encompasses a “predetermined timeframe” during which the coach strategically manipulates training variables to optimize specific attributes like endurance, strength, and power. It’s an artful orchestration to ensure the athlete’s most advantageous qualities reach their pinnacle after the designated period. This way, periodization becomes vital in shaping the athlete’s overall performance trajectory.

Periodization time cycles

Periodization divides the training period into different cycles based on weeks and months. These cycles serve as a structure that coaches use to guide improving specific training program aspects. Using these time-based terms, coaches can help athletes progress and reach their peak performance at the right time. It’s like having a roadmap to success, ensuring that training is well-planned and focused on achieving desired goals of every cycle.

• Big Picture Plan: The Macrocycle (annual plan)

The macrocycle is a complete program overview spanning six months to a year. Its main objective is to help athletes perform best for the year’s most important event. It’s like an extensive roadmap guiding them towards their ultimate goal. The macrocycle is divided into smaller parts called mesocycles.

• Focused Phases: The Mesocycle (Monthly/Quarterly Plan)

The mesocycle is made up of periods that last around 4 to 6 weeks. Each mesocycle is designed to improve specific physical traits in the athlete. For example, there might be a mesocycle dedicated to building endurance. During this period, the athlete will mainly focus on improving their endurance while still training other aspects to a lesser extent. The macrocycle consists of several mesocycles, each with its focus, which are planned.

• Weekly Strategy: The Microcycle

The microcycle is the training strategy for a week. It includes details like the number of training sessions, deciding which days require more or less effort, and focusing on specific training variables. The goal of the microcycle is to align with the monthly mesocycle objective. It’s like a weekly plan that keeps the athlete on track towards their overall training goals.

Different Phases of Periodization

Periodization consists of four phases that comprise the overall plan known as the macrocycle or annual plan.

• Preparatory Phase: 

This phase is divided into general preparation and sports-specific preparation. It makes up about two-thirds of the macrocycle. General preparation includes activities like building aerobic endurance and overall muscle growth. For example, bowlers and batsmen in cricket may do outdoor runs and resistance training to strengthen various muscles. Sports-specific preparation focuses on enhancing skills specific to the sport.

• First Transition Phase:

This phase overlaps with the sports-specific preparation phase. It involves increasing task intensity based on the athlete’s goals and profile. For example, a cricket batter may increase their movement strength to improve performance during matches. The training sessions become more intense but with reduced volume per session. The frequency of training sessions depends on the athlete’s needs in terms of skill and fitness.

• Competition Phase: 

During this phase, the coach streamlines skill work and training sessions to optimize recovery for the athlete. The objective is to help athletes reach their peak fitness and perform their best during competitions. The training volume is decreased while maintaining or increasing the intensity compared to the first transition phase.

• Second Transition Phase: 

In this phase, the athlete focuses on rest and recovery. Active rest is prioritized to ensure the athlete recovers well. The quality and length of this phase significantly impact the athlete’s performance in the next preparatory phase. The athlete may engage in activities unrelated to the sport to prevent burnout and promote overall well-being.

These different phases of periodization work together to maximize an athlete’s performance by strategically planning and adjusting training throughout the year.

Conclusion:

Periodization is a structured framework for organizing an athlete’s training, promoting better recovery and preventing overtraining. However, it’s essential to acknowledge certain limitations and challenges. For instance, some athletes may participate in only one significant event yearly, while others may have multiple competitions yearly. In these situations, coaches must be flexible and adapt to the changing demands of the competition season. This may require frequent adjustments to the training variables to meet the evolving needs of the athletes.