Here are the results of my research for detailed descriptions of
Periodization. Figures and diagrams are provided as well.
Training for Improved Performance
By Jason R. Karp, M.S.
Periodization uses cycles of stimulating loads, maintenance loads,
detraining loads and rest to elicit gains in fitness and performance.
This article provides the following information:
- History of periodization
- How periodization works
- Sample programs
Figure 1. Periodization using three-week mesocycles
Figure 2. Periodization using four-week mesocycles.
Figure 3. Periodization for both cardiovascular endurance and muscular
Periodization is a method of alternating training loads to produce
peak performance for a specific competitive event.
Its a well-established scheme adopted from Russia-it was one of the
secrets that helped them dominate Olympic sport for so long.
Western coaches have been fixated for years on only one periodization
(PD) model, that of Dr. Leonid Matveyev. In this model, the volume of
general preparation decreases as intensity and emphasis on technical
training for specific preparations increase, producing peak
performance during a competition phase.
Figure 1. Wave-like basic periodization scheme.
Matveyev's basic periodization model called for training in
relatively long cycles of gradually increasing intensity, followed by
periods of easier training. In each cycle, training intensity is
increased by beginning with light weights and high repetitions and
gradually progressing, in distinct periods, to heavy weights and low
repetitions. A cycle usually includes three training phases: high
reps-light weight (the muscular endurance phase); medium reps-medium
weight (the strength and endurance phase); and low reps-heavy weight
(the strength and power phase). Each of the training phases place a
different stress on the body and stimulate a specific response. Taken
together they are designed to bring the athlete to peak condition. The
cycle is usually followed by an active rest period; and then the cycle
is repeated, hopefully with heavier weights in each phase and a higher
level of peak condition at the end. Each succeeding training cycle
leaves you bigger and stronger than the one before.
Heres a good article about periodization. It includes the Matveyev
diagram, depicting a 1-peak annual cycle.
Scroll down to the center of the page to read about Annual
The Fast Lane
Figure 3: Example of yearly training periodization.
Periodization for bodybuildes
THE SIMPLICITY OF PERIODICITY
By Frederick C. Hatfield, Ph.D., MSS
Scroll down to the bottom of the page for tables and models.
Periodization + Chart
Background of Periodization
Types of Periodation
Heres a detailed description of Periodization.
From Periodization Training for Sports by Tudor Bompa
The Yearly Training Plan: Periodization of Strength.
Human Kinetics Publishers
THE COMPLETE GUIDE TO PERIODIZATION
Periodization: State of the Art Training
By Christopher C. Frankel and Len Kravitz, Ph.D.
Strength Training For Endurance Runners with Applications to Other
A short excerpt:
Just as with aerobic, anaerobic, and combined zone training,
periodization for endurance running events must include an organized
approach to whichever strength components are critical to the specific
event and to the individual athlete. Training for strength must be
sequential and progressive in its development through the course of
the macrocycle. Each endurance running event, middle distance and/or
distance, will demand different adaptations and strength capabilities.
Middle distance has a much greater explosive component than the 10K.
The annual plan for strength training resembles that of the annual
running plan. The basic model is that of the well documented Matveyev
research, and is based on progressive loading, adaptation, and
reversibility (Matveyev, 1972). Absolute strength takes the longest to
develop and may take several months to achieve maxi- mum training
effect (Zatsiorsky, 1995).
Written by: Matt "Powerman"
Training Blocks by Chris Thibaudeau
Russian, weightlifting, cycles
I hope you find this helpful! If anything is unclear with my answer,
please ask for clarification.