Training Periodization: The 2 main principles

Two major models of training construction exist: the "traditional model" and "block periodization".

We have said it often: whatever your goals and how you practice, your training must be effective. For this, he must take into account the sport practiced, your abilities, your availability, your means, etc.

“You have decided on your sports calendar. Which one to choose to train effectively and arrive at the top during your competitions? here are the basics ”.

THE "TRADITIONAL" MODEL

The year is divided into 3 Periods:

1. The "preparatory" period, which contains 2 mesocycles: the general preparation and the specific preparation,

2. The "competition period", divided into "pre-competition" and "competition"

3. The "transition period"

Preparatory period:

General preparation: Development of general motor skills. Training: Volume ++ Intensity -

Specific preparation: Development of specific motor and technical activities. Training: Volume +, Intensity +

Competition period:

Pre-competitive: Development of specific motor and technical skills. Training: Volume -, Intensity (specific) ++

Competitive: Work on specific motor and technical skills. Training: Volume -, Intensity +++

Transition period:

Active recovery

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PERIODIZATION "BY BLOCKS"

It is the division of the annual cycle into "Periods" which include for each of them 3 "Blocks" which are classically: "General preparation", "Specific preparation" and "Competition".

Within each "Block", the workload is oriented towards a limited number of target skills: 2 to 4 skills 60 to 70% of the time (according to the authors). The rest is spent warming up and cooling down.

Block "general preparation" ("accumulation" for some authors)

- development of basic skills: aerobic endurance, muscular strength, basic coordination

- Training: volume +++, Intensity -

- typically described as lasting between 2 and 6 weeks

Block "specific preparation" ("transmutation")

- development of specific skills: specific endurance, specific technique and tactics.

- most exhausting cycle.

Described as lasting between 2 and 4 weeks.

"Competition" block ("achievement")

- sharpening, active recovery,

- Reduced volume but intensity close to the competition,

- lasts 8 to 15 days

These 3 blocks = a "period", which generally ends with a competition.

The annual cycle will therefore be the sequencing of +/- autonomous steps.

The number of stages within the cycle will depend on the calendar and the particularities of the sport practiced.

Note the importance of testing at each stage of the annual cycle.

Each block must be adapted according to the experience of the previous blocks: shortened, lengthened, content, etc.

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SO WHAT TO CHOOSE?

The traditional model is said to be "multi-target". That is to say that many skills receive part of the stimulus and are simultaneously developed.

The basic athletic skills are increased during the preparatory period, they are reduced in favor of specific skills during the competition period.

The risk of de-entrainment is low.

Periodization by block is called "multi-peak". We maintain general and specific skills throughout the season, with several peaks of maximum form that must be achieved during competition periods.

The skills are developed consecutively, so you have to be vigilant about the risk of significant de-training.

To program the periodization of your training, you must:

• Know yourself well (level, availability to train, the technical means I can have, what are my goals, ...)

• Know your sport and the competition calendar: what do I need and when?

• You have to know the "RESIDUAL EFFECTS OF EACH TYPE OF TRAINING" (see post -> physical-training-what-is-what) in order to build periods or blocks which will be effective at the right time.

According to several authors:

Periodization by blocks would be more suitable for a good athlete -> high level (consecutive development of skills, short periods of preparation, limited progressiveness)

Traditional periodization would be more suitable for beginners -> medium level (simultaneous development of skills, long period of preparation, progressiveness)

Personally, for mechanical sports with a calendar comprising several events, I favor the principle of periodization by blocks in order to obtain several "peaks of shape".

I adapt it according to the athlete (level, availability). Sometimes I find myself with a "mixed" model:

• "Winter preparation": general PP period, then Specific

• Then "competition" block with "pre-competition", "recovery" cycles,

• A "transition" or "general" or "specific" block depending on the spacing of the competitions (using the residual effects of training)

On your calendar!

Library:

Thanks to Lyon1 university ;)

Verkhoshansky & Stiff 2009

Mike H Stone 2004

Kramer & Hakinnen 2002

Matveyev 1981

Newton & Al 2006

Baker & Al 2001

Steincuter & Al 2000Issurun & Kaverin 1985, 2010

Moreiro & Al 2009

Touretski 1988, 1993

Etc ... !