What is Periodization?

Periodization

            Periodization is the systematic manipulation of acute program variables over time with plan rest periods used to provide recovery. (1) The goal of training with this method is to prevent staleness as well as to develop a peak physiologically for competition. (2) Periodization can be subdivided into two main categories: Linear and non linear.

Linear periodization is also known as classic periodization, which training increases gradually by ways of manipulating the intensity and volume of the workout regimen weekly over cycles referred to as microcycles (4 weeks). A group of four microcycles equals one mesocycle. A year of training in this method is called a macrocycle. (1) The workout regimens remain similar and the manipulation is by ways of a linear increase in intensity and a linear decrease in volume, reps and sets overtime.

The other type of periodization referred to as nonlinear or undulating periodization. Undulating itself is defines as a sinuous movement like waves that go up and down gracefully. (3) Training progression is much greater in this type and as the definition states this program changes more rapidly within a day-to-day basis each week or cycle. Making changes on a more frequent basis would better strength train an individual to their specific needs but there is a risk of overtraining. This is why the program as illustrated in the following charts has one day on one day off. This is to ensure proper rest and recovery. Overtraining is still possible and can happen with any method of exercise. The symptoms of overtraining such as depression, fatigue and irritability can greatly inhibit one progress so it is important to pay attention to the client’s emotional state as well as physical. (2) 

Below is a chart of linear periodization.

 

LINEAR METHOD	PHASE	DURATION	INTENSITY	VOLUME	SETS	REPS
STAGE 1	HYPERTROPHY /ENDURANCE	1-2 WKS	50-75%1RM LOW/MODERATE	HIGH/MODERATE	3-6	10-20
STAGE 2	BASIC STRENGTH	1-2 WKS	80-90%1RM HIGH	MODERATE	3-5	4-8
STAGE 3	POWER/ SRENGTH	1-2 WKS	85-90% 1RM HIGH	LOW	3-5	3-5
STAGE 4	PEAKING/ MAINTENANCE	1-2WKS	>90% 1RM/80-85% 1RM	LOW/MODERATE	1-3/2-3	1-3/6-8

Below is a chart of nonlinear periodization.

UNDULATING METHOD 10D Microcycle	INTENSITY	VOLUME	REPS	SETS
MONDAY	LOW	HIGH	12-15RM	4
WEDNESDAY	MODERATE	MODERATE	4-6RM	3-4
FRIDAY	HIGH	LOW	8-10RM	4
MONDAY	MODERATE	MODERATE	1-3RM	4-5
WEDNESDAY	POWER DAY	LOW	3R OF 30-45%RM	3-5

DAPRE, daily-adjusted progressive resistance exercise is just as the name implies. “The system enables patients to perform as many full repetitions as they can on the third and fourth sets. This allows them to work at their individual maximum level.”(3) The number of repetitions the client performs determines the amount of weight that's added or removed from the working weight for the fourth set and for the first set in the next day's session. (3) The DAPRE resistance exercise-training program does not require the clinician to test the one rep max to determine the weight for resistance training. It is determined from the initial session and adjusted daily.

            The next two resistance training programs are essentially opposite from each other. One starts at the 10RM while the other starts at 50% 10RM. The oxford resistance training starts with 10 RM and removes weight. Delorme resistance training is the gradual increase in weight until the client can reach their 10RM.  This is an example of a progressive overload. (4) The best solution is to create functional progression programs to improve agility, confidence, as most important, strength.

Below is a comparison of these three programs. 

REFERENCES

1. ACSM's Guidelines for Exercise Testing and Prescription. 6^th Ed. Baltimore: Lippincott Williams & Wilkins, 2010
2. Katch, V, McArdle, W, Katch, F. Essentials of Exercise Physiology. 4^th Ed. Baltimore: Lippincott Williams & Wilkins; 2010:392-399, 620-621
3. Delorme, T. RESTORATION OF MUSCLE POWER BY HEAVY-RESISTANCE EXERCISES J Bone Joint Surg Am, 1945 Oct 01;27(4):645-667. Available at http://jbjs.org/article.aspx?articleid=10220 Accessed November 2, 2012
4. Todd, S. The Application of Isokinetics in Testing and Rehabilitation of the Shoulder Complex J Athl Train. 2000 Jul-Sep; 35(3): 338–350. Available at: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1323396/Accessed November 2, 2012
5. Image: http://static1.squarespace.com/static/547ecb0ce4b0c76689c979a6/54854c82e4b01819215a5641/54854c84e4b01819215a5669/1418022022105/cycles.jpg