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Q: Need photo and/or detailed description of Periodization Ratios ( Answered 5 out of 5 stars,   1 Comment )
Subject: Need photo and/or detailed description of Periodization Ratios
Category: Sports and Recreation > Training
Asked by: sherpaj-ga
List Price: $15.00
Posted: 19 Oct 2003 21:51 PDT
Expires: 18 Nov 2003 20:51 PST
Question ID: 267793
Need photo and/or detailed description of Periodization Ratios

Sometime in the 60s or 70s the Russians took the Olympic weightlifting
world by storm and went on to dominate Olympic weightlifting for many

The was credited with their use of Periodization Ratios.  These are
work/rest ratios that help you know exactly how much to push a muscle,
and then exactly how much to let it recover.

I am using this example and this concept in a presentation and see to
show something in my slides to make this real.  I need to show an
image of Periodization Ratios, or maybe just show one of these
formulas on the screen.

Can you find anything that I can turn into a visual and an actual
photo.   It doesn’t have to be from weightlifting in Russia, but that
would be nice.

thanks in advance,
Subject: Re: Need photo and/or detailed description of Periodization Ratios
Answered By: bobbie7-ga on 20 Oct 2003 00:31 PDT
Rated:5 out of 5 stars
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

Fitness World


Periodization is a method of alternating training loads to produce
peak performance for a specific competitive event.

“It’s 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.

Perform Better



“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.”

Clarence Bass


Here’s a good article about periodization. It includes  the Matveyev
diagram, depicting a 1-peak annual cycle.
Source: IJCA


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


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


Here’s a detailed description of Periodization.
From Periodization Training for Sports by Tudor Bompa
The Yearly Training Plan: Periodization of Strength.
Human Kinetics Publishers




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).”
Ross Dunton


Written by: Matt "Powerman"


Training Blocks by Chris Thibaudeau


Search Criteria: 
Periodization, Matveyev, 
Russian, weightlifting, cycles

I hope you find this helpful! If anything is unclear with my answer,
please ask for clarification.

Best Regards,
sherpaj-ga rated this answer:5 out of 5 stars and gave an additional tip of: $3.00
awesome, awesome, awesome

Subject: Re: Need photo and/or detailed description of Periodization Ratios
From: bobbie7-ga on 20 Oct 2003 20:10 PDT
Thank you for the great rating and tip!

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