Training

Optimizing Athlete Performance with Periodization Training

The goal with periodization training is to maximize your gains while also reducing your risk of injury and to constantly optimize athlete performance.

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Athlete Builder has recently introduced 52-week periodization training programs for several sports on our online sports education platform. We are very excited about this because it’s all about optimizing strength training for individual athletes.

What is Periodization Training?

The concept of periodization for athletics is not a new concept, but its usage is of fundamental importance to anyone looking to make systematic improvements in their training.

Periodization is the systematic planning of athletic or physical training. The aim is to reach the best possible performance in the most important competition of the year. It involves progressive cycling of various aspects of a training program during a specific period.

The goal with periodization is to maximize your gains while also reducing your risk of injury and to constantly optimize athlete performance.

Individual customization is also a vital part of periodization training

Periodization training studies have shown that long seasons and long-term training might best be served by a flexible approach using a variety of workouts within a defined period of time. This is emphasized in sport in the academic situation with student-athletes, as many factors affect the quality of training on a given day (e.g. schoolwork, classes, practices, illness, etc.). Individual customization is also a vital part of periodization training because not everyone progresses at the same rate, nor is each person ready to perform the same type of workout on a given day.

While the body of research pertaining to periodization focuses on the effect of varying volume and exercise intensity, it should be clear that these are not the only variables that determine training adaptations.

Other influential components of any periodization program may include

  • (1) choice of exercises
  • (2) order of exercises
  • (3) resistance or load
  • (4) number of sets per exercise
  • (5) number of exercises per muscle group
  • (6) repetition range
  • (7) type of contraction
  • (8) speed of movement
  • (9) rest periods between sets
  • (10) rest periods between training sessions, and
  • (11) nutritional status

For more advanced resistance training designs, the evidence appears to strongly suggest utilizing a periodized approach as compared to constant repetition/set type programs. Athlete Builder will continue to evolve our online instructional strength training programs around the concept of periodization.

For more information about periodization training, you can also read:  A Simple Guide to Periodization for Strength Training or Periodization Latest Studies and Practical Applications

References:

  1. Verkhoshansky, Y., “Sport Strength Training Methodology”. Comment on Magnush. 2007
  2. Rhea, MR, et al., “A Comparison of Linear and Daily Undulating Periodized Programs With Equated Volume And Intensity For Strength,”Journal of Strength and Conditioning Research, 2002, 16(2), 250–255.
  3. Painter, K. “ Practical Comparison between Traditional Periodization and Daily-Undulated Weight Training Among Collegiate Track and Field Athletes,” East Tennessee State University, 2009.

 

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