Periodization & Practice Planning - USTFCCCA

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

• Monday – P1o0w0eMr &-S4pe0e0dMdeSveplorpimnetentr, sS:trength

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

•workT?raining should follow a

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 cd

Overcompensation

Loading
Starts

Recovery A
Loading Ceases
Breakdown

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

ComMpeestioticoyncPleh:ase

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
ComMpeestoitcioynclPe:hase

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 21
• 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

Sample: 45 Week Macrocycle w/Double

“Peak”

1 2 34 5 6 78 9 10

Sept 15 - Oct 6 - Nov 2 Nov 3 - Nov 24 - Dec Dec 22 -Jan 18 Jan 19 - March 21 Mar 22 - Apr 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

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

II

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

12 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 Max ** * * * * * **
L? Load

R = Recovery Week; T = Testing; Red = max load t/b reached; Orange = Indoor peak OFF 18th Seattle, WA 24th 30-31st Nebraska 9th 13-14thth Home 20th Conference Indoor Championships 27-29th USATF Championships 7 -8th 12-13th 26-27th 3rd 1st 28-29th 24-27th
competitions; Yellow = Outdoor peak competitions; Blue = Strength Testing 7-10th 13-16th 9-12th
15-17th
22nd- 24th

Fall Break Begin SPL END Thanksgiving Week UK Invite New Mexico NCAA Indoor Championships HOME MEET - Los Angeles FL Relays UCLA Dual Meet NCAA Round 1 USA Championships
Begin Depth Jumps FINALS WeeK OFF Univ of Arizona PAC 12 Multi's NCAA Championhip
Mt. SAC Relays, CA PAC 12 Championships
Begin Speed Bounds Christmas Week
Back to USC - Jan 3rd OFF

Tech Alternating 1 = 2 days fast Lite NCAA NO L no L no L no L L no no no
Phase/1day Heavy drive phase
Heavy Drive phase Alt 2 Qual WEIGHTS ALT 1

34 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