Periodization, the systematic planning of athletic training, has long been a cornerstone of sports preparation. The traditional model, popularized by Matveyev, divides a sports season into distinct periods with varying training focuses, aiming to optimize performance by strategically manipulating training intensity and volume. However, as the demands of modern sport evolve, the limitations of this traditional approach have become increasingly apparent.

Traditional Periodization: A Review

Traditional periodization typically involves dividing a training program into macrocycles, mesocycles, and microcycles, each with specific goals and training focuses. This model aims to peak performance at specific times, such as major competitions. However, this approach can lead to conflicting physiological responses from mixed training, excessive fatigue, insufficient stimulation, and difficulty supporting multiple peak performances within a single season.

Block Periodization: A New Approach

Block periodization presents an alternative to the traditional model. It involves sequencing specialized training blocks with concentrated workloads on a minimal number of abilities. This allows for the consecutive development of specific athletic qualities, potentially mitigating the limitations of mixed training seen in traditional periodization.

The Impact of Periodization on Muscle Growth and Strength

While periodization is widely used, research on its effectiveness for muscle growth and strength yields mixed results. Some studies suggest that periodization may offer benefits for strength and power development, while others find no significant differences between periodized and non-periodized programs.

The Principle of Specificity

Regardless of the chosen periodization model, the principle of specificity remains paramount. This principle emphasizes that training should closely mimic the desired outcome. For instance, to increase 1RM strength, training should involve lifting at or near 1RM.

Looking Ahead: The Future of Periodization

While traditional periodization has been the standard model for structuring training programs, it's crucial to recognize its limitations. Block periodization offers a promising alternative, particularly for high-performance athletes, by sequencing specialized training blocks and focusing on a smaller number of abilities at a time.

Recommendations for Athletes and Coaches

Consider alternative periodization models: Explore options like block periodization, especially for high-performance athletes who require specialized training.

Individualized Approach: Carefully evaluate the needs of individual athletes and tailor training programs accordingly, considering factors such as training age, injury history, and specific goals.

Specificity is Key: Adhere to the principle of specificity when designing training programs, ensuring that training closely aligns with the desired outcomes.

The field of periodization continues to evolve, and ongoing research is essential to determine the optimal training models for different populations and athletic goals. By staying informed about the latest research and considering alternative approaches, athletes and coaches can optimize training programs and maximize performance.

PASS's Services:

Annual Guidebooks: PASS publishes annual guidebooks for various sports, summarizing the latest research and providing practical recommendations for training and performance optimization.

Custom Reports: PASS offers custom reports that delve deep into specific performance challenges, providing tailored solutions based on the latest scientific evidence.

Researcher Exchange: PASS facilitates workshops and Q&A sessions with leading sports scientists, allowing coaches and athletes to gain valuable insights and connect with experts in the field.

The potential of sports science to revolutionize training and performance is vast, but it remains largely untapped in many areas of athletics. By embracing research-backed principles and utilizing the services of organizations like PASS, coaches and athletes can unlock new levels of performance, reduce the risk of injuries, and achieve their full potential.

About PASS | Practical Application of Sport Science:

PASS helps top sports teams make better decisions using science. The teams ask questions like: “how to manage workload; how to improve decision-making; what is an optimal periodization program”. PASS takes a deep dive into all relevant research articles, figures out what's useful, and gives the teams specific advice they can immediately implement – only things that have been scientifically proven.

Periodization is a fundamental concept in athletic training, referring to the systematic planning of training to optimize performance at a specified future date. This involves dividing the training program into distinct periods, or phases, each with specific goals and objectives. These phases can be based on time (e.g., weeks, months) or on the athlete's progress, and most phases last between 4 and 12 weeks. The length and content of each phase should be flexible and adaptable to the athlete's needs and progress. 

Microcycle: The Building Block of Training

A microcycle is a short-term training period, typically a week, outlining the specific training sessions and their variations within a mesocycle. 

Rotating Training Sessions: Rotating hypertrophy and strength-power sessions is a viable option, allowing 72 hours between hypertrophy strength training and strength-power training for adequate regeneration. 

Plyometrics: Plyometric exercises can be performed after strength-power training on the same day with a minimum 3-hour rest period. 

Heavy and Light Training Days: Combine heavy and light training days to optimize recovery and performance. 

Multiple Sessions Per Day: For athletes engaging in multiple sessions per day, consider separate sessions for different training variables. 

Exercise Order: Consider exercise order within a training session. Performing major multi-joint exercises first can maximize performance and reduce injury risk. 

Mesocycle: Mid-Term Training Focus

A mesocycle is a mid-term training period, typically lasting between 2-10 weeks, focusing on specific training goals or blocks within the macrocycle. 

Speed-Strength Development: For maximizing speed-strength in the short term, elite athletes should perform strength-power training twice per week. 

Varying Intensity and Volume: Vary intensity and volume in a wave-like pattern, similar to sine and cosine waves, to improve recovery and achieve higher performance. 

Concentrated Loading Phases: Implement concentrated loading phases with high intensity or volume to induce a supercompensation effect, leading to long-term gains despite potential short-term performance decrements. 

Hypertrophy Phases: Include hypertrophy phases to increase muscle mass. 

Macrocycle: The Long-Term Training Plan

A macrocycle is a long-term training period, typically a year, encompassing the entire season or a specific phase like the preparatory phase. 

Sport-Specific Schedules: The duration of the competition period and the number of competitions among different sports necessitate different periodization schedules. 

Long-Term Effects: Consider the long-term effects of different periodization models, as the effects over 2-6 years are only known for a minority of periodization strategies. 

Varied Training: Vary training over the course of the training program to minimize training monotony. 

Different Training Models: Use different training models, such as high-intensity interval training, steady-state interval training, or low-intensity interval training, to maximize results for specific goals. 

Planned Over-Reaching: Utilize planned over-reaching (POR) for short periods with high-intensity or high-volume training, followed by a taper, for highly competitive athletes. 

Tapering: Reduce training volume while maintaining or slightly increasing intensity to allow athletes to peak for competitions. 

Periodization is a crucial aspect of athletic training, allowing coaches and athletes to structure training programs effectively and optimize performance. By understanding the principles of microcycles, mesocycles, and macrocycles, and adapting training plans to individual needs and goals, athletes can maximize their potential and achieve peak performance at the desired time.

PASS's Services:

Annual Guidebooks: PASS publishes annual guidebooks for various sports, summarizing the latest research and providing practical recommendations for training and performance optimization.

Custom Reports: PASS offers custom reports that delve deep into specific performance challenges, providing tailored solutions based on the latest scientific evidence.

Researcher Exchange: PASS facilitates workshops and Q&A sessions with leading sports scientists, allowing coaches and athletes to gain valuable insights and connect with experts in the field.

The potential of sports science to revolutionize training and performance is vast, but it remains largely untapped in many areas of athletics. By embracing research-backed principles and utilizing the services of organizations like PASS, coaches and athletes can unlock new levels of performance, reduce the risk of injuries, and achieve their full potential.

About PASS | Practical Application of Sport Science:

PASS helps top sports teams make better decisions using science. The teams ask questions like: “how to manage workload; how to improve decision-making; what is an optimal periodization program”. PASS takes a deep dive into all relevant research articles, figures out what's useful, and gives the teams specific advice they can immediately implement – only things that have been scientifically proven.

1. What is your background?

From the period of time between when I first learned to walk and high school graduation, my mother fostered and encouraged me to compete in a variety of sports year-round.  “Sport”, having always been something I greatly enjoyed, also lead to discovering other passions.  I studied journalism and exercise physiology as an undergraduate student, and went on to complete a post-graduate degree in exercise physiology afterwards.

  2. Why did you go into Strength & Conditioning?

Developing relationships with people, and supporting them in any positive way I can, combined with athletic competitions or training, excites me. 

  3. What are some challenges coaching today's players?

Popular culture—be it music, movies, television, and the internet (and the daunting number of “social networking” sites included)—is a constant distraction from within.  Most of our student-athletes can barely hold any form of conversation because they have become disconnected from one another as a result of their 24/7 consumption of “popular culture”.  This poses a unique challenge to my working with and coaching them through the intricacies of training. 

  4. What philosophy(-ies) do you subscribe to?

The body is a dynamic thing, and a marvel at that—I hope my philosophy reveals that observation.  I believe in taking a holistic approach to training (i.e. the inclusion of nutrition, soft-tissue treatment, and recovery as fundamental components of programming) student-athletes that draws inspiration from the theories behind block periodization.

  5. How do you feel about Georgia State's S&C program?

Being an urban campus, and also being an athletics department that is transitioning into Division 1 competition, poses unique challenges to us as a staff.  Ben Pollard, our head strength coach, is an incredible leader, mentor, and friend.  Under Coach Pollard our program continues to grow and allow us better opportunity to train our student-athletes.

6. What advice would you give to those aspiring for a career in S&C?

I will sum my answer in several key points:

Prepare yourself to spend many hours working “for free” before ever being offered a paid position

Prepare yourself for very early mornings and long afternoons

Never stop seeking knowledge and information concerning this profession, both empirical, anecdotal, and experiential

Strive to build the most meaningful relations you can with those around you, and entrusted to your supervision