Applying Sport Seasons to Periodization

Periodization, when applied to athletes, needs to be structured around sport or competition season. An entire year or macrocycle can be broken down into mesocycles of postseason, off-season, preseason, and in-season. In order to prevent training staleness as well as maximize results, each season mesocycle should include variety and different training modes.

Postseason

Simply enough, this mesocycle is in place to allow either active, or complete rest for the athlete since they just came off of a long competition season.

Off-Season

This largely consists of preparatory training and can last for several weeks. If an athlete's off-season lasts for a long period of time (16-24 weeks) there may even be time for 2 cycles of the three main macrocycles; hypertrophy/endurance, basic strength, strength/power.

Preseason

This mesocycle contains the late stages of the preparatory period and transitions the athlete into competition-mode. This is the essential transition from strength/conditioning training into sport-specific training.

In-Season

This is where scheduling may need to get creative in order to schedule mesocycles or microcycles around competitions, tournaments, or the most important games/events.

-Tyler Robbins
B.Sc. PTS

Strength and Conditioning Tips

I have compiled a helpful list of training tips below that I am sure everyone can learn something from, enjoy!

Training Time

This tip is actually a twofer (broken into 2 parts). Men and women alike are always asking when the best time of the day is to work out, so that is why this is broken into two. For men (generalizing here), they want to know when the best time of day is to work out to grow big, strong muscles. Many people will tell you that working out in the afternoon or evening is the best time for muscle growth for a number of reasons, but simply is not true. The Journal for Strength and Conditioning Research has said that consistency is the key here. If you only have time to hit the weights in the morning, do that! The study showed that men made equal strength gains regardless of what time of day they worked out.

Similarly, women (again, generalizing) want to know when the best time of day is to exercise to burn fat. Again, consistency is the key. There are pros and cons to exercising either morning or night. For example, exercising in the morning can rev your metabolism for the rest of the day, whereas exercising in the evening has the potential to burn more calories as your body's metabolism is potentially at its highest. As I have said before, doing something is always better than doing nothing, so if you only have time in the morning to exercise, do that! I personally exercise in the morning because that's what fits my schedule, but if it doesn't suit you, then fine!

Pack on the Protein

I see this one time and time again. People think that in order to grow big, strong muscles, they need to cram as much protein into each meal as possible. Studies have shown that eating 30 grams of protein in a meal yields the same benefits of eating 90 grams does. This is a perfect example of "more isn't necessarily better". Instead, you should aim to have protein in small doses throughout the day. Keep one thing in mind, however. Protein seems to have this aura attached to it now that it is this wonderful "weight-loss" food. Protein still has calories, and ingesting too much protein can still result in unwanted body fat if unused, so make sure your diet is properly proportioned. Not only that, but if all you are doing is eating protein all day, you will likely be missing out on important vitamins and nutrients that can only be found in whole grains, fruits, and vegetables!

Muscle Loss

For the longest time, there was this belief that as people age, their muscle tissue decreases. This is in fact true, but this is a sort of chicken-and-egg problem. Does your muscle tissue disappear because you age, or because you stop using your muscles as you age? Studies are now showing that it is in fact possible to continue muscle growth with strength improvements later in life. Yes, men have lowered testosterone as they age, but there is more to it than that. Once you hit the age of 65, sure, you may not be making major muscle gains, but you can still use resistance training to reduce the loss of muscle. Not only that, men and women can greatly benefit from resistance training throughout life to help strengthen bones, muscles and connective tissues!

Do It For Your Brain

Sure, many people like to exercise to try and look a certain way. Unfortunately, many personal trainers will market these types of things to you as well. I have a swift kick of reality for you though. Unless you have tremendous genetics, or photoshop (or a combination of the two), you are never going to look like some of those models or Hollywood celebrities. Not only that, but chasing "the perfect image" will only end in disappointment and despair. Instead, you should exercise to feel better about yourself in your own skin, not to mention the mental and body benefits that comes along with it. Think of how great you feel after a good workout. Wouldn't that be great to bottle that up and take a swig of that every day for the rest of your life?

Go Fast and then Go Home

I probably sound like a broken record here, but unfortunately some people just don't get it. I see and get asked by people all the time why they are not getting/seeing results from working out an hour or more at a time. I then see them slowing jogging on a treadmill or elliptical. Instead, why not try HIIT (high-intensity interval training) and cut your workout times in half? Chronic cardio should only be used if you are training for...wait for it...a cardio event such as a marathon or triathlon, etc. Instead, most people can get into their gym, exercise using HIIT principles for 20-30mins and then be done with an even better workout than something that takes twice the time.

A study done by McMaster University in Hamilton found that men who performed sprint interval training for a total of 2.5 hours (including recovery) over the course of 2 weeks has the same results as the group who performed endurance training for a total of 10.5 hours over the same time period. Yes, its alright to go back and read that again. 1/5th of the time for the same results! Another study following a group of 15 women found that high-intensity exercise (40 to 45 minutes approximately four times weekly at a mean HR of 163 bpm) reduced body fat by about 5 percent over the course of 15 weeks versus a virtually unchanged percentage in the group that performed exercise at a lower heart rate (132 beats per minute).

-Tyler Robbins
B.Sc. PTS

Periodization

Traditional periodization models are broken down into cycles. Macrocycles are the largest and usually involve an entire sport year, but can last up to 4 years for an Olympic athlete for example. Macrocycles are made up of 2 or more mesocycles which can last anywhere from several weeks to several months. Going further beyond that, mesocycles are broken up into microcycles which are usually a week long but can be as long as 4 weeks each.

To properly train any athlete, a well-structured training program will consist of both sport-specific training as well as strength and conditioning training. The emphasis placed on either training modality is entirely based on where the individual stands in not only their sport season, but also in their physical conditioning. Periodization involves shifting from non-sport specific training (strength and conditioning), that is of high volume and low intensity to low volume, high intensity sport-specific activities. This shift will occur over a period of many weeks to prevent overtraining and optimize performance.

The following image will detail the periodization periods

Preparatory Period

The preparatory period is the longest period and usually occurs at the time of year furthest from time of competition. This is the time for the athlete to establish a base level of fitness in order to build and grow from there. Slow, long distance running, light plyometrics, low resistance, high-repetition resistance training is all needed and utilized to begin conditioning.

When the preparatory period first begins and the training loads are high (long distance running/swimming, high repetition resistance training), the strength and conditioning sessions take a longer period of time, which leads to fatigued athletes that have little time for sport-specific training. As the preparatory period nears the end, the microcycles begin to change to lower the work volume, increase intensity (resistance loads), and increase sport-specific training.

The goals early on in the preparatory period should be to improve muscular endurance and hypertrophy. This goal is in place to increase the efficiency and size of the muscles so that they can then be honed and trained later. To train your muscles for endurance and hypertrophy, the individual should aim for 50-75% of their 1 rep maximum (1RM) which should result in a 10-20 repetition range. The hypertrophy/endurance phase should last anywhere between 1-6 weeks and then a low-intensity recovery week before transitioning into a basic strength phase.

Now that the individual has increased their muscular size and efficiency, the basic strength phase is designed to do just what it says and improve the overall strength of said muscles. The basic strength phase involves high intensity (80-90% 1RM) and moderate volume of 3-5 sets of 4-8 repetitions.

After the basic strength phase, the athlete can then transition into the strength/power phase. This is where high loads and low volumes are introduced to maximize the explosiveness and power in the muscles. The strength/power phase involves high intensity (75-95% 1RM) and low volume of 3-5 sets of 2-5 repetitions.

First Transition Period

A very short period, the transition period is designed to allow the body to heal and recover with one week of lower intensity, lower volume, or a combination of the two to prepare the athlete for the competition period.

Competition Period

Competition periods can last for a week to several weeks, although most athletes have a sport or competition season that can last for many months. During this time, the goal of the individual is to maintain their current strength and conditioning levels by continuing to train with high intensities, but greatly reduced volumes. Especially important during this time is that the sport-specific skills are honed and trained in order to "cash-in" on the training that has been completed in the preparatory period.

Another main goal of the athlete is to ensure that their strength and conditioning peaks during competition so that they maximize the return from the efforts they have put into their training up until this point.

Second Transition Period (Active Rest)

During this period, the goal of the athlete is to allow their bodies to rest and recover from a lengthy "peak" period during their competition season. Various light to moderate activities can be practiced as long as the body is not stressed or strained too hard. It is entirely possible for the individual to not have any resistance training at all.

-Tyler Robbins
B.Sc. PTS

Periodization and Responses to Training Stress

Originally introduced by Russian physiologist Leo Matveyev, periodization is a concept to help prevent individuals from experiencing slower results, plateauing results, or even reversing results which can lead to injury. Periodization has recently been publicized quite a lot with the term "muscle confusion".

Strength and conditioning programs can bring about significant strength gains, but adaptations to any program is inevitable, so periodization is the concept used to help design and schedule a program that will continue to elicit physical growth and changes.

Canadian endocrinologist Hans Selye has since attempted to explain the benefits of periodization by using the General Adaptation Syndrome (GAS) which can be seen below.

 

When the body experiences a new stress, or a stress that is greater than what is previously experienced, the body enters an alarm or shock phase. During this phase, which may last as long as a few days to a few weeks, the muscles will become tender and sore and the individual will even experience a drop in performance.

During the next phase, also known as the resistance phase, the body begins the process of recovery and repair. During the stress or alarm phase, the body is broken down and therefore must be repaired, that is where the resistance phase comes in. The body recognizes that the stress that was placed on the body needs to be reversed, and then some, so it rebuilds its tissues to be stronger than it was before. This is known as "supercompensation".

If, however, the same stresses are placed on the body for an extended period of time, an exhaustion phase could be reached. This is where the individual may see a return of some of the symptoms experienced in the alarm phase; soreness, fatigue, etc. There is also the potential for staleness, overtraining, and other maladaptations to occur. Not only can a stale exercise program cause overtraining but lack of sleep, poor diet, and excess mental stress can also lead to these conditions.

-Tyler Robbins
B.Sc. PTS

Motivation - Ways to Out-Wit Your Excuses

Human beings are creatures of habit. We generally all fall into our daily routines. We wake up, shower, eat breakfast, go to work, come home, eat dinner, watch tv, go to bed, sleep, repeat. Most people get into routines that are so set in stone that they don't even remember what they did or ate the previous day, also known as "auto-pilot". Why not make exercise a part of this daily routine, similar to what I do. I exercise 6 days a week, and include my workouts in my daily routine so that I am now on such a routine schedule, that if I miss my workout, the rest of my day is "off".

The disadvantage to this, is that people make excuses to skip their workout(s). One missed day becomes two, then two becomes ten, and so on. As soon as you break that momentum, the train is derailed and it is much harder to get back on the tracks than it is to stay on the tracks I promise you that!

I remember when I make the decision and commitment to change my lifestyle a few years ago now, those first few days, weeks, and months were tough. I really struggled with maintaining momentum and keeping myself motivated, but now that I have included exercise as part of my daily routine, there is no turning back. Below is a list of common excuses people make, and a counter-argument that I hope you can use the next time you feel like giving yourself one of these lame excuses. 

"I have no time."

Trust me, I understand. Today's society moves at a faster pace than ever before. Some people have kids, others work 3 jobs. Some people have 14-hour work days. The problem I have with these scenarios is when I hear people say, "I just don't have time to work out" followed by, "Hey, did you catch American Idol last night..." Let me make one thing clear. Just as going to work/school/etc. to pay the bills, get an education, etc. Exercise should be part of your full-time job. If you have time to sit down and watch tv, you definitely have time to exercise! If you are one of those people that really do have busy lives, don't watch any tv because of your long days. Fine, but you can still do your best to squeeze in 20 mins of exercise a day which is the daily recommended exercise that can improve your mind and body immensely!

"American Idol comes on as I leave."

Similar to the point above, some people use an excuse such as their favorite tv program to skip their workout. Everyone needs some down time every day for entertainment, etc. as that is what can help you smile, laugh, and relax after a long day. Again, I get it! However, just because your program runs from 7-8pm does not mean that you need to watch it at that time. The holidays are coming up, tell your friends/family that you wish to invest in a DVR (digital video recorder) so that you can record your shows and watch them later. A bonus to that, is after you are done your workout, you can watch your program even faster as you can then fast-forward through the commercials!

"I need my sleep."

I try to create my exercise schedule at least a month in advance. For the most part, I know what my work/personal schedule is like, so I can fit exercise in accordingly. 99 times out of 100, I am exercising first thing in the morning so that I can get my workout done and out of the way so that I can focus on the rest of the day. If you stay up late at night, flick the tv or computer off and go to bed an hour earlier so that you can get up earlier and do a workout then. I know, I know, those first few weeks waking up when it's still dark out can be tough, but stick with it, you may even grow to enjoy it, I have!

"Gyms are too expensive."

You have options. If a gym is too expensive, look into home workout videos. If workout videos are still too expensive, use the power of the internet to come up with your own workouts you can do at home for free. You will honestly be amazed at how many top-notch workouts you can do with little to no equipment. Again, the holidays are coming, so ask your family/friends to buy you some workout gear like resistance bands or dumbbells.

"Eating healthy and exercising doesn't fit my budget."

I hear this one quite often as well, and it just floors me every time. Similar to the previous point, people neglect their health based on monetary problems. Again, I understand that some people are worse-off than others, struggling to pay the bills, etc. You do have options to stay fit and active for very cheap. But please do not tell me that you just spent "x" number of dollars on your new flat-screen but can't afford healthier food options or exercise equipment. Get your priorities in check!

"I'm bored with my workout."

Shake things up! No, I don't mean go buy a shake weight. I mean shake up the order and design of your workout. Instead of doing bench press, try pushups. Have an all legs day? Change it up for a total-body workout, etc. There are limitless combinations of exercises and workouts that one can do to keep things fresh.

"I never see results."

Every person who begins to exercise and change their lifestyle should set goals for themselves, but make it realistic and worthy of your time. What I mean by this is that most people aim to exercise and eat healthy so that they can hit the beach in their new swimsuit to strut around and impress other people. I have a piece of harsh reality for you...most people do not care what you look like! Instead, you should exercise and change your diet so that you feel better and are healthier so that you can enjoy life. Sure, looking "better" (I use that term loosely) will more than likely come as you get healthier, but focus on other things such as body fat percentage, resting heart rate, healthy blood pressure, etc. If you aren't making any progress at all, refer to the previous point, as you probably need to shake things up. Why continue down a path that clearly is not working for your situation. Maybe you need someone to help you re-design a workout plan or study your diet plan for you. Either way, there are tools and resources available to help you.

"Four weeks and no change!"

I will be perfectly honest with you here. Most people don't see a lot of change in the first few weeks of exercising. This is due to many reasons including your body being in shock due to its new routine. Sure, you may feel better and may even lose a few pounds, but you may not look any different. Remember to stick with it as your body is still improving in ways that you may not be able to see. Your circulation should be improving, your bones are strengthening, your joints and ligaments are getting stronger, your muscles are becoming more efficient, etc. All of these first steps in an exercise program will lay the foundation to improving your body further as you continue down this road.

"I have no energy."

Eat! One of those most common issues that cause burn-out in people is that they are not eating enough. Sure, you may think that starving yourself while exercising is the way to go to lose those pounds quickly, but remember that your body needs fuel to burn off the "goo". The trick here is to eat nutrient-dense foods that get the most out of each calorie so that you can keep your calories low while maintaining high energy levels. Fruits and vegetables anyone?

"My body needs time to recover."

Yes, you need time to recover after every workout. What that means is that if you worked your chest on Monday, don't work your chest again until at least Wednesday or Thursday. That doesn't mean your legs are broken though! Alternate muscle groups throughout the week so that you can stay active while not over-working your muscles. If you are absolutely sore, do some really light cardio like an exercise bike with the lowest resistance. By getting your blood moving, you are already helping your body remove all of that broken-down and damaged tissue in you muscles that is causing the soreness.

"I hate working out alone."

Go to the gym at times of the day when they are most active. Generally early morning and prime-time are the best through the week as "regulars" go either before or after their work day. Fitness classes are also a great way to get more of a "team atmosphere" where everyone is working hard and struggling together. Just don't let others be a distraction causing you to take too long of breaks.


-Tyler Robbins
B.Sc. PTS

Special Issues Related to Aerobic Endurance Training

There are other factors and variables at-play for an athlete who is actively training for endurance sports. These factors are listed below and should also be considered in aerobic endurance program design.

Cross-Training

There are many research studies that show the immense benefits to cross-training. Cross-training is essentially using other forms of physical activity to maintain or improve performance. Cross-training can be used to increase exercise economy in such cases like using weighted squats for runners to increase muscle strength. It can also be used to minimize the effects of certain training stresses. An example of this would be a runner using cycling maintain or improve his/her VO2 Max yet not have the physical impact on the body tissues from running.

Detraining

When an athlete ceases to train, especially in aerobic endurance training, the gains that have been attained from training can be lost very quickly. Cross-training can only slow this process slightly, so in order to slow or stop the loss of training benefits, an athlete should continue to train by modes discussed in a previous blog.

Tapering

Tapering has been show to be an effective way for aerobic athletes to reach their peak potential for a competition. The goal of tapering is to greatly reduce training duration and intensity for a set period of time before competition while greatly focusing attention on the individual's diet and lifestyle habits to increase their performance on race day. The idea is to allow the body to heal, recover and hydrate in order to 100% for competition.

Resistance Training

Similar to cross-training, resistance training can have many benefits for aerobic endurance athletes. Benefits include faster recovery from injuries, prevention of overuse injuries, and reduction of muscle imbalances.

-Tyler Robbins
B.Sc. PTS

Application of Aerobic Program Design to Training Seasons

Athletes who participate in a specific sport generally have seasons. In order to train for a specific season, an athlete's periodizational training should be structured to ensure that they "peak" at the most advantageous time; when their season starts! Below is a list of how training cycles are broken up for an aerobic athlete.

Off-Season (Base Training)

Generally after an athlete completes their sport season, they take a short amount of time off from any training before they get back into their training regimen. Off-season can therefore be considered the starting point and should be used to create a base-level of aerobic conditioning.

Preseason

Preseason, or towards the end of the off-season, is the second cycle. This is when the intensity and duration for an athlete are greatly increased. It is at this point that any strengths and/or weaknesses should be addressed to hone any specific training modes that need extra or less attention.

In-Season (Competition)

Here is where any weaknesses would continue to be worked on from the preseason training during "practice" sessions. Duration and intensity should be greatly reduced in the interest of the athlete so that they are rested and recovered for their competition days.

Postseason (Active Rest)

This cycle is intended to just keep a fairly consistent level of aerobic conditioning, but to allow time for rest and recovery. The duration and intensity of the training sessions should definitely be "throttled-back" during this time to not only allow the body to heal, but to also allow the athlete to mentally relax to prevent cases of "burn out".

-Tyler Robbins
B.Sc. PTS