The Strudy Of Periodization Of Yearly Strength Training In Track And Field

Periodization is an approach to resistance training programming that includes systematic alternating cycles of weight lifted (intensity) with total repetitions or volume.Periodization uses specific cycles of training and periods of rest and recovery to optimize the adaptations of a resistance training program. The basic idea behind periodization is to break up your training into phases. There are basically two types of periodization which I'll discuss: breaking up the year into phases (macrocycles) and breaking up the macrocycles into smaller pieces (microcycles).Generally speaking, the program moves from lots of low intensity work to short, high intensity workouts. Each phase stresses a different aspect of the muscle (or energy systems for aerobic athletes). By changing the stress, progress can continue without plateauing.The theoretical roots of periodization come from the Canadian scientist, Dr. Hans Selye, who first presented the General Adaptation Syndrome (G.A.S.) theory (Kraemer, 1998). This theory suggests that the body adapts to training in three different phases,namely the alarm stage,the resistance phase and exhaustion phase. To avoid the exhaustion phase of the GAS,there must be some type of orderly change in the stimulus.The roots of this exercise program design date back to the 1950's and early 1960's where European coaches, trainers and sports scien tists were coaching some of the greatest athletes of that period. The coaches and trainers determined that no matter how fit the athletes were,they just couldn't continue to train harder and harder. So the trainers did something quite revolutionary with their athletes'training schedules.They methodically had the sportspersons complete resistance training phases that included high-volume, low-intensity resistance workouts, and then alternated these cycles with low-volume , high-intensity training phases. Eventually this scheme of resistance training filtered to the United States in the 1970's,where it had its rudimentary beginning. Over the last 10 years, different forms of periodization have attained notable popularity in the U.S. (Marx et al, 2001).The base meso cycle is usually designed to build a strong and fundamental base of fitness (a solid foundation).Note that the length of each stage may be different. Probably the largest amount of time during the year will be spent in Stage 1 to establish a good training base before increasing the intensity.Workouts should be unique and create different exercise stimuli to provide variation and challenge in a nonlinear training sequence. The first is the compensation phase, sometimes called active rest. This phase, two to four weeks, begins when your season ends, say in October. The goal is to prepare muscles for strengthening by doing two or three sets of low-intensity work two or three times a week. Each set is 15 to 20 repetitions, or reps, at 40 to 50 percent of maximum ability. The first is to perform three to five sets of 10 to 15 reps with 50% of your new one rep max.The second way is to break away from training altogether and only perform light physical activity.During the maximal phase The parameters for this phase are characterized with a typical load between 75 to 86%, utilizing three to five sets of 4 to 6 reps. The average rest is two to four minutes and the duration is four to six weeks,10 to 12 exercises, 3 to 5 sets, 6 repetitions, 3 to 5 times per week.The conversion phase of power is to synthesize the gain in maximal strength training into competitive and specific power.The determing factors in the success of the conversion are its duation and the specific methods to transform MS gains into sport-specific strength.The transition phase-muscular endurence.Strength is converted to endurance by increasing the duration of your exercise.At the end of the power phase and the start of the competition phase there should be a gradual reduction in training loads (taper the athlete) and most of the time is spent on fine tuning the athlete with some time devoted to high intensity low volume power work. As the athlete approaches close to the competition there should be no major or drastic changes made to the athletes training, (like a change in the athletes bio-mechanics) these should all be made pre season or well in advance of the competition so that fitness testing can show how the athlete reacts to the training.The Cometitive strength is different than maximal strength because it utilizes the elements of the competition to bring out the highest strength levels. With competitive strength, many times there's a break from training right before the competition to help the body restore and prepare for peak performance. There's also the element of the spectators and a "psyche up" to help bring out higher strength levels. Strength and power are brought to the highest levels.