Periodization

& Practice
Planning
Caryl Smith Gilbert
University of Southern
California
Famous Words I Live by:

“Any FOOL can coach

another FOOL for a year or
two.”

….Tony Wells -
2
 Periodization:
LONG TERM PLANNING
The rational,
organized structure
of training over an
extended period of
 A Systematic Training
Plan designed primarily
to:
1. Allow the organism to reach
the highest level of genetic
potential.
2. Ensure that “peak”
performance is achieved at the
time of major competitions.

1. Offset the probability of injury.

 A Cyclical Program:

Smallest training unit

to largest training
unit.
From a single training session to a
1-4 year training plan.
 Microcyle:
•7-14 training units.
• Intensity and duration
may vary.
• Requires double
sessions on selected
days if you plan 14 units.
 Training Microcycle w/Speed
Characteristics for
• 100M&-Speed
Monday – Power 400Mdevelopment,
Sprinters: Strength
endurance, Acceleration – starts (load 80-90%).
• Tuesday – Technical Development, Flexibility & Mobility
(load 60-70%), technique runs.
• Wednesday – Speed and/or Specific/Special Endurance,
Speed Strength, (load 90-100%).
• Thursday – Restoration of the organism (rest, massage,
sauna).
• Friday – Power & Speed development and specific
endurance, speed strength development, development of
sprinting technique.
• Saturday – Speed development, explosive strength,
starting practice (load 80-90%).
• Sunday – Restoration of the organism.
 Mesocycle:
• 6 to 8 microcycles = 6
to 8 weeks.
• The amount of time
required for cumulative
adaptations by the
physiological systems
to occur.
 Macrocycle:
• A season plan.
• An accumulation of various
mesocycles which form
phases that lead to a
macrocycle.
• May be semi-annual or
annual
• A more extended example
 How does periodization
work?
1. Stress is applied to the athlete being trained by
“loading” the body for a planned time period within
each microcycle.
2. During this time the body is training hard and a
breakdown of the component being trained is
occurring.
3. After a planned recovery period the breakdown
ceases and the body begins to recover, naturally
adapting to the stressor that was administered.
4. When appropriate stress is applied the body will
“overcompensate” during recovery.
5. During overcompensation marginal improvements
 How does periodization
• Training should follow a
work?
wavelike pattern (see chart) in
order for peak performances to
occur during desired
competitions.
• Timing high stress workouts to
occur 48 to72 hours BEFORE
competition is the most effective
way to allow for adaptation and
 Overcompensation
(Supercompensation)
The physiological response by
the body to physical training. It
signifies an overreaction by the
body to training stress and
causes an improvement in
performance by allowing the
body to cope with a greater
training stimulus.
12
 a b c d
Overcompensation
Loading
Starts

A
Breakdown Recovery

Loading Ceases
 Periodization Phases of the
Mesocycle: Preparation Phase

General – Training to train – progressive -

low intensity to high intensity – endurance
and strength.

Specific – Training for competition -

transition to competition – improvement of
technique – unite all training components
(speed, strength, flexibility, coordination,
endurance) to prevent injury.
 Periodization Phases of the
Mesocycle:
Competition Phase
Pre – Competition
• Early competitions to test technique
and physical fitness.
• Prepare for main competition phase.

• If progressing successfully, athlete

should equal previous personal best
or be within 2.5% of PB within the
first five races.
 Periodization Phases of the
Mesocycle
Competition :
Phase
Main - Competition
• Develop and maintain competitive
performance- competition specific
training
• Training volume goes down while
intensity goes up – athlete should
improve PB 6-8 weeks into this phase
Periodization Phases of the
Mesocycle:
Competition Phase

Unloading: Regeneration
of central nervous system
combined with imagery &
mental training prior to
major competitions of the
year.
Periodization Phases of the
Mesocycle:
Transition Phase
• A period of 3 to 6 weeks
of active rest prior to the
start of the season.
• General training.
 Double Periodization :
The most effective method of periodization
occurs when the athlete “peaks” twice during one
season (i.e. indoor and outdoor).
•A double “peak” yields 1.98% improvement
during the second peak while a single peak yields
only .98% overall.
Sample Periodization Program
(12 weeks):
6 Microcycles/2 Mesocycles/1 Macrocycle
 Food for Thought:
• Organize training cycles so that peak
cycle begins at most important meet and
count backwards to start training date.
Training must be holistic by bringing all
event components to the starting line at
once.
• It takes 6 to 8 weeks to develop any
component and 6 to 8 weeks to hold the
component. Example: For a June 1 peak
competition date count 12 weeks back
from June 1 to determine training plan.
Other influential components of
any program include:
• Choice of exercises
• Order of exercises
• Resistance or load
• Number of sets*& repetitions per
exercise
• Type of contraction – eccentric or
concentric
• Speed of movement
• Rest periods between sets
• Rest periods between training sessions 21
 Sample: 45 Week Macrocycle w/Double
“Peak”
1 2 3 4 5 6 7 8 9 10
Sept 15 - Nov 3 - Nov 24 - Dec Mar 22 - Apr
Oct 6 - Nov 2 Dec 22 -Jan 18 Jan 19 - March 21 Apr 12- May 9 May 10 -June 20 June 21 - July 25
Oct 5 Nov 23 21 11

Preparation I Competition I Prep II Competition II Comp III

Pre- Recovery
General Prep & Special
Pre-Competition I Main Competition Specific Competition Main Competition
Testing Prep &Transition
II

Special Endurance Str End

Strength Speed Endurance Speed Special End
Test Tech Tech Strength Strength Strength Flexibility &
ACC ACC
ACC
ACC
Race Modeling Outdoor
Strength ACC Competition
Speed Speed End Technique
Speed Imagery Modeling

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45

T L L/T L L?
Max
Load * * * * * * * * *

22nd- 24th
13-14thth

27-29th

12-13th

26-27th

15-17th

13-16th

28-29th

24-27th
30-31st

7-10th

9-12th
R = Recovery Week; T = Testing; Red = max load t/b reached; Orange = Indoor peak

7 -8th
18th

24th

20th

3rd
9th

1st
competitions; Yellow = Outdoor peak competitions; Blue = Strength Testing
Begin Speed Bounds Christmas Week

Conference Indoor Championships

Thanksgiving Week

NCAA Indoor Championships

HOME MEET - Los Angeles

PAC 12 Championships
USATF Championships
Back to USC - Jan 3rd

USA Championships
NCAA Championhip
Mt. SAC Relays, CA
Begin Depth Jumps

UCLA Dual Meet

Univ of Arizona

NCAA Round 1
PAC 12 Multi's
FINALS WeeK

New Mexico
Seattle, WA

FL Relays
Fall Break

UK Invite

Nebraska

Home
OFF

OFF

OFF
Begin SPL END

Alternating 1 = 2 days fast Lite NCAA

NO L no L no L no L L no no no
Tech

Heavy Drive phase Alt 2 Qual ALT 1

Phase/1day Heavy drive phase WEIGHTS

3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46

30% 30% 40% 50% 50% 60% 60% 70% 70% 70% 60% 50% 40% 30% 30% X X 30% 40% 50% 60% 70% 60% 50% 40% X 30% X 30% X 30% 30% X X X

A A A A A A A A A ABC ABC ABC ABC ABC ABC ABC ABC AD AD AD AD AD E E X X AD AD AD AD AD AD AD E X E X E X E E X X X