What are the Phases of Exercise Periodization?
American scientists modified the preparatory period creating three phases for more refined differences in training intensity and volume. The preparatory phase consists of a hypertrophy/endurance phase, basic strength phase, and strength/power phase followed by the first transition phase. This is followed by the competition period which consists of a peaking phase or maintenance phase.
After the competition period is the second transition period or active rest (post-season) period. This model has been called the classic model of periodization of the linear model since each phase or period becomes progressively more intensive in load but lower in work volume as the program progresses. As an athlete progresses, the program must be tailored to train specific types of strength depending on the sport’s requirements.
Periodization Strategies for Personal Trainers
In recent years, non-linear or undulating periodization has proven to be very effective in maintaining or increasing multiple types of strength. When the training program is varied frequently, the results of the program (results or adaptations) are often more positive due to more recovery time per individual muscle groups, joints, and systems trained. Kraemer and Fleck state that when more mesocycles are used within a macrocycle, better results are achieved. Alternating training zones in each microcycle will ensure each specific strength category is properly trained and the proper recovery time is addressed. Flexible periodization is based on how each athlete feels each training day along with physiological parameters using a heart rate monitor, blood pressure readings, fatigue values, nutrition, sleep indicators, etc. These parameters will dictate the type of strength training to be performed each day to avoid overtraining/overreaching.
Most athletes view program design, or metabolic conditioning, to be somewhat randomized. While this type of randomness can be useful, having a written plan helps “point” the athlete in the right direction. Training should have a meaningful purpose just as any sensible business should have a logical plan for success. Random training often leads to random results and/or injury. The idea of modeling by sport scientists such as Matveyev, Stone, Bompa, Garhammer, Siff, Verkhoshansky, Kraemer, and a host of others offers us tools to follow for developing proper foundations of fitness that build the proper strength to improve performance and decrease injury.
NESTA has developed a training pyramid from other scientific models; however, each model has its own unique contribution to the field and builds upon the previous models to further enhance the field. These models provide a clearer “picture” of what training looks like and, more importantly, how the different categories of strength are linked together with endurance. Endurance is not independent of strength. Endurance is completely dependent on multiple categories of strength and the following graphs/charts provide visual representations of how everything is linked together.
Endurance is actually a sub-category of strength. Tudor Bompa, a Romanian sport scientist considered by some to be the father of periodization, developed a training triad model where he uses the term endurance to enhance the properties of force and speed. Bompa calls these three properties the key “bio-motor abilities” in his training pyramid. Friel (2006) used these three bio-motor abilities and related the abilities to endurance, force, speed-skill, muscular endurance, anaerobic-endurance, and power. These fitness qualities are indicative to all sports but at substantially different degrees depending on the nature of the sport or primary energy system utilized.
The assessment process will allow the coach to individualize metabolic efficiency and effectiveness for improved performance with the proper program design. Proper pro-gram design, using the proper tools and assessments, is crucial for long term success and maintaining the health and wellness of athletes.
Learn about these training methods in the NESTA Personal Fitness Trainer Certification, Triathlon Coach Certification and MMA Conditioning Coach Certification.
