Periodization

Historical Background

In classical antiquity, the Greeks first used periodization training, with very simple plans of increasing training loads over time, in preparation for the Olympic Games.

In the 20th century, the Russians advanced periodization during the period from the 1920s to the 1940s by dividing training into different phases: general, preparatory, and specific. Previously, the training was to maintain the same constant stresses year-round. The general stage of training, often lasting for about 2 months or so, was supposed to develop the heart and lungs. The goal of preparatory training, also 2 months in duration, was to increase muscle strength and endurance. The specific phase, of about 8 months, prepared an athlete for a particular sporting event by emphasizing extensive practice of the precise movements involved in the sport. Some periods of training were made easier to rest the body and allow it to grow stronger.

Types of Periodization

While there are various models and variations of periodization training, most Western coaches have primarily focused on a model in which the volume of general preparation decreases as the intensity of and emphasis on technical training for specific preparations increase, producing peak performance during the competition phase. Tudor Bompa, considered the father of periodization, refined the ideas of Russian sports scientists in the early 1960s. His book Theory and Methodology of Training describes the various periodization patterns included in this classic wave cycle, starting with aerobic base, adding intensity, and building to peak.

An alternative to the wavelike periodization pattern is step periodization, in which training loads and intensities are changed abruptly, rather than smoothly and progressively from workout to workout, and in weekly and monthly cycles. In this plan, series of easier workouts are alternated with groups of intense efforts with very little break between the difficult sessions. Some studies have shown this method to be fairly effective in developing muscular strength for sports such as weight lifting.

In skill strength periodization, athletes spend an extensive amount of time perfecting their technical skills during the preparatory phase of training, prior to embarking on the development of strength and/or endurance. Once athletes become skilled (e.g., a swimmer or runner with efficient form), they can optimally use their increasing strength to boost performance. The goal is not to waste the increased strength on inefficient movements but to have it directed only toward correct patterns of motion.

Emphasis periodization is a training plan that is divided into 4- to 10-week time blocks or mesocycles, with each block having a specific emphasis or concentration. Each emphasis acts as a foundation for the following period. For example, a runner would first develop running-specific strength before power or economy prior to Vo2max (peak oxygen uptake). All the emphasis periods have to be completed prior to a targeted race.

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