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PERI
ODI
ZATI
ON OFBI
OMOTORABI
LITI
ES
eco nce ptofperi
odiza
t i
onisno tlimi t
e dtothes tructureof atrainingp l
ano rthe
typeof trai
ningincl
udedi nag iv
ent rainingp has
e .
Pe riodizati
o nisac onc eptthat
appli
est othedev el
opme ntofdo mina nt biomo t
ora bili
ti
esf orac ho se
ns p ort
.Because
anin-dep thdis
cu ss
ionabo uttheperiodi zati
onandde velopme nt of bi
o mo torabil
it
ie
s
isprovi
de dinlaterchapt
e rs
,thep re
sent disc
ussi
o nc entersont opic sr
elatedto
thedeve l
o pment oft
heannu al t
rai
ningp lan.
Somes p or
ts,mo st
lyi
ndi v
idu a
l,haveal oosest
ru ctureof periodizati
o n,especi
all
y
regar
din gendu r
ance.Howe ver,i
nmo st teams portsthep eriodizati
o no fdomi nant
abil
it
iesa l
lowsro omforimp roveme nt.Inma nyspo rt
s,thedo mina ntbiomo torabil
it
y
ispowe r.Recognizi
ngthis,somec oache su seexercise
sa ime dsp ecic al
lya tdevelo
ping
powert hroughou tt
hey e
a r,
fromt hee arlyp r
eparatoryp hasetot heb e
ginning
oftheco mp et
iti
vep has
e. i st ypeof ap proachstemsf romami sunderstanding
ofperiodizati
ona ndthep ri
nciple
so fs pecic it
y.Po werisaf unc ti
ono f ma xi
ma l
str
engtha ndsp eed,s
oitisb ee rtode v elopma xi
ma lst
ren gt
hdu ri
n gthee arl
ypa r
t
ofthep repara
toryp has
ea ndthenc on vert th
atstrengthg ainintop o wer-generat
ing
capaci
tyi ntheco mpeti
ti
v eph as
e(g u re6 .
12).Seve r
ale xamp lesof periodiz
atio
no f
domina nt abi
l
iti
e sar
epresenteding u res6 .
13thro ugh6 .17.

PERI
ODI
ZATI
ON OFSTRENGTHTRAI
NING
eobje
cti
ve s
,content,
andme thodsofastrengt
htra
ini
ngprog r
amwi ll
chang
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t
hroughoutthepha s
esof a
nannu a
ltrai
ningplan. esechan
ge sneedtoreect
t
hetypeo f
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etere
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 Preparatory Competitive Transition
General
preparatory Specific preparatory Precompetitive Main competition Transition
Strength Anatomical Maximum strength Conversion Maintenance Compensation
adaptation Power Maximum

Cessation
Muscular strength
endurance Power
Both
Endurance Aerobic Aerobic endurance Sport- or event-specific endurance Aerobic
endurance Specific endurance (ergogenesis) endurance
(ergogenesis)
Speed Aerobic and HIT Specific speed
anaerobic Anaerobic Agility
endurance power Reaction time
Anaerobic Speed endurance
endurance
Lactate toler-
ance

Figure 6.12 Periodization of main biomotor abilities.

1. HIT= high-intensity training, typically interval-based training that models the sport or activity targeted by the training
plan.
2. The training phases are not limited to a specific duration. Rather, the focus is the sequence and the proportions between
the training phases.

Dates Sept. Oct. Nov. Dec. Jan. Feb. March April May June July Aug.
Compe- Detroit L.A. Toronto Prov. Nat. championships
titions Orillia Vancouver
Period- Preparatory Competition Transition
ization
General Specific prep. Precomp. Main competition Transition
prep.
Period of Anat. Maximum Conversion to Maintenance Regeneration
strength adapt. strength power (maximum strength and power)

Figure 6.13 Moncycle periodization model of strength training for gymnastics.

Dates June July Aug. Sept. Oct. Nov. Dec. Jan. Feb. Mar. Apr. May
Compe- Division Nat. World
titions champ. champ. champ.
Preparatory Competition Transition
Period-
ization General Specific prep. Precomp. Main competition Transition
prep.
Period of General end. Specific endurance (run, skate) Specific endurance General endurance
endurance (run, bicycle)
Period of Anat. Maximum Conversion to Maintenance Regeneration
strength adapt. strength power (maximum strength and power)

Figure 6.14 Monocycle periodization model for dominant abilities for figure skating.

138
 Dates Sept. Oct. Nov. Dec. Jan. Feb. Mar. Apr. May June July Aug.
Compe- Provincial Div. World
titions champ. champ. champ.
Period- Preparatory Competition Transition
ization
General Specific prep. Precomp. Main competition Transition
prep.
Period of Anaerobic Specific endurance Specific endurance General
endurance endurance (swim, apnea) endurance
Period of Anatomical Maximum Conversion Maintenance Regeneration
strength adaptation strength Musc. end.
Power

Figure 6.15 Monocycle periodization model for dominant abilities in synchronized swimming.

Dates Nov. Dec. Jan. Feb. Mar. Apr. May June July Aug. Sept. Oct.
Compe- League games
titions
Period- Preparatory Competition Transition
ization
Gen. prep. Specific prep. Prec. League games Transition
Period of Anatomical Maximum strength Conversion Maintenance Regeneration
strength adaptation Musc. end. Power
Power Musc. end.
Period of Aerobic Anaerobic Specific need Specific speed, reaction time, and agility ____________
speed endurance endurance
Period of Specific endurance Perfect specific endurance Aerobic
endurance endurance

Figure 6.16 Monocycle periodization model for dominant abilities for a baseball team.

Dates Nov. Dec. Jan. Feb. Mar. Apr. May June July Aug. Sept. Oct.
Compe- Winter Summer
titions champ. champ.
Period- Preparatory I Comp. I T Preparatory II Comp. II Trans.
ization
General Specific Precomp. Main. T Gen. Spec. prep. Precomp. Main. Trans.
prep. prep. comp. prep. comp.
Period of Anatomical Maximum Conv.: Maintain: Anat. Max Conv.: Maintain: Regen.
strength adaptation strength Power Power adapt. strength Power Power
Musc. Musc. Musc. Musc. end.
end. end. end.

Period of Aerobic Anaero. Specific Aerobic Anaer. Specific speed and Games
speed endurance end. and speed and endurance end. and ergogenesis
ergogenesis ergogenesis ergogenesis

Figure 6.17 Bi-cycle periodization model for dominant abilities in swimming (200 m) with winter and
summer national championships.
T = transition.

139
140 Periodization

Anatomical Adaptations
After the transition phase, when most athletes do very little strength training, it is
advisable to begin a strength program to build a foundation from which future train-
ing practices are developed. This is typically accomplished during the anatomical
adaptation phase of a strength training program. This phase is sometimes referred
to as the hypertrophy phase (71, 79) or strength endurance phase (58). In this early
preparatory phase, several key objectives are targeted:
Stimulate increases in lean body mass, decreases in fat mass, and alterations to
the connective tissue (68, 71).
Increase short-term work capacity, which will reduce fatigue in the later stages
of training when intensity of training and the volume of technique-oriented
work are high (71).
Lay a neuromuscular and conditioning foundation, which helps prevent injury.
When the preparatory phase, specifically the anatomical adaptation subphase,
is inadequate, the risk of injury increases.
Develop neuromuscular balance, which decreases injury risk.
This phase of a strength training program is a crucial part of the general prepara-
tion subphase of the preparatory phase. This phase is marked by a high volume of
work (e.g., two or three sets of 8-12 repetitions) performed at low intensities (40-65%
of 1RM) (71, 79). The number of exercises performed will depend on the type of
exercises that are selected and the goals of the training program. The use of multi-
joint, large-mass exercises (e.g., back squats, power cleans, snatches) requires fewer
exercises, whereas the use of small-mass, machine-based exercise would require many
more exercises. This subphase should last around 4 to 6 weeks (58, 71) to achieve the
physiological adaptations targeted. For junior athletes or those who do not possess
a strength training background, a longer anatomical adaptation phase (9-12 weeks)
may be warranted.

Maximum Strength Phase

All sports require power (e.g., long jump), muscular endurance (e.g., 800-1,500 m), or
some combination. Both muscular power and endurance depend directly on maxi-
mal strength (56, 74, 75, 77, 78). In support of this contention it has been shown that
stronger athletes generally produce higher power outputs (74) and express higher
levels of muscular endurance (47). It appears that maximal strength must be elevated
before power-generating capacity can be increased because power is the product of
both maximal force and speed.
The maximum strength phase has been called the basic strength phase by some
authors (58, 71, 73, 79). This phase is a crucial component of the preparatory phase
of the annual training plan (71). This phase is also a critical component of the special
preparation phase because it builds on the general adaptations stimulated in the
anatomical adaptation phase and develops the neuromuscular attributes necessary
for the development of muscular power (58, 79).
The maximum strength phase can range from 1 to 3 months depending on the
sport, the athletes needs, and the annual training plan. For athletes whose sports
depend heavily on maximal strength, such as American football or shot put, this phase
can be on the longer end of the spectrum (3 months). In a sport for which maximal
 Annual Training Plan 141

strength is the foundation, such as cycling or cross country running, this phase can
be shorter (1 month). The development of maximum strength is best accomplished
by three to five sets of four to six repetitions with training loads between 75% and
85% of maximal capacity (1RM).

Conversion Phase
The conversion phase, termed the strength power phase by some authors (58, 71, 73,
79), provides a transition between the preparatory phase and competitive phase (73,
71). Because this phase links the preparatory phase and competitions, some authors
have suggested that this phase is an important part of the later stages of the prepara-
tory, precompetitive, and competitive phases of the annual training plan (58).
The athlete will gradually convert the strength developed in the maximum
strength phase into the type of power needed for the targeted sport (e.g., speed
training, plyometrics). This is accomplished by using the appropriate strength
power training methods. Maximal strength levels must be maintained during this
phase, because if they decline the ability to maximize power-generating capacity
will also decline. If this occurs during the competitive phase, speed and agility
also will decrease.
The physiological characteristics of the sport dictate the type of power or endur-
ance that needs to be developed during this phase of training. Because most sports
require some combination of power and endurance, the ratio between these two
characteristics must match the demands of the sport. For example, the ratio may be
almost equal for a wrestler, but power would dominate for a canoeist (200 and 500
m), and muscular endurance should prevail for a rower (race duration 6-8 min) or
for swimming events of longer duration (400-1,500 m).

Maintenance Phase
This phase of the annual training plan is designed to maintain the physiological
and performance standards achieved during previous phases. It is very difficult
to maintain these gains, and strength has been shown to decrease across the com-
petitive season, especially when inappropriate training methods are used (34). The
maintenance phase must contain a high enough intensity to maintain strength gains
while avoiding the development of high levels of fatigue (65). Because the primary
objective during the competitive phase is not the development of strength, the coach
must develop an efficient training program that maintains the gains achieved during
previous phases of training.
The maintenance program depends largely on the physiological requirements of
the sport being trained for. Thus the ratio of strength, power, and muscular endur-
ance must reflect these needs. For example, an American football player or shot putter
would focus his strength training on maximum strength and power development,
whereas an endurance athlete would focus on power and endurance development. The
breakdown of training sessions that target these attributes is difficult to recommend
because they depend on the competitive season. Generally, the maintenance phase
contains a small number of exercises (two to four large-mass exercises) that are per-
formed for one to three sets of one to three repetitions, with a wide range of training
intensities (30-100% of 1RM) (71). The frequency of training during this phase can
range from 1 to 5 days per microcycle depending on the design of the training plan
and the competitive schedule.
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