periodization for strength, sa&q

PERIODIZATION FOR STRENGTH, SPEED, AGILITY & QUICKNESS

Eski Ripoll

Periodization for Strength Training

Anatomical Adaptation

Maximal Strength

Hypertrophy

Muscular Endurance Power Power Endurance

Maintenance


Goal: General strength Muscular endurance Rehabilitation Proprioception Muscle balance Strengthening of injury prone muscles Stability Mobility

SAQ Running mechanics Coordination of gait Sub-maximal sprints (100m-120m) Deceleration Foot placement Landing


Low intensity / low to moderate volume Methods:

Simple sets Circuit training

30 to 50% RM 2-3 sets x 10 to 25 reps 1 to 3 min RI

Hypertrophy

Moderate intensity / high volume 65 to 80% of RM 4 to 6 sets x 6 to 12 RM 30s to 2 min RI 2 to 3 exercise per muscle group

Hypertrophy

Methods: Split routine Assisted repetitions Resisted repetitions Super setting Compound setting Pre-exhaustion Flush sets Drop sets

Maximal Strength

Goal: Maximal strength High intensity / low volume

SAQ Short & long sprints Resisted or assisted drills Multiple response; high impulse Reaction drills; randomized Acceleration running (30-50m) Standing starts Change of pace runs (change every 10-30m)

Maximal Strength

Methods: Maximum load method

85 to 100% RM 3-5 exercises 1-6 reps x 3-10 sets 3-6 min RI 2-3 x per week Pyramid, vertical, horizontal

Maximal Strength

Eccentric method 110-160% RM 3-5 exercises 1-4 reps x 4-6 sets 3-6 min RI 1 x per week Slow speed

Maximal Strength

Maxex (Complex) training 40-80% RM 3-6 exercises 6-8 reps x 1-3 sets 2-4 min RI Variations:

Slow eccentric to plyo Fast eccentric to plyo MxS to plyo

Power

Goals: Power High intensity / low volume

SAQ Resisted or assisted drills Multiple response; high impulse Reaction drills; randomized Speed bounding (20-40m) All-out short sprints (30m-80m) Acceleration running (30-50m) Standing starts Change of pace runs (change every 10-30m)

Power

Methods: Isotonic method

30-50% cyclic / 50-80% acyclic 2-4 exercises 4-10 reps x 3-6 sets 2-6 min RI Dynamic/fast speed 2-3 x per week

Power

Plyometrics 2-5 exercises 10-20 reps x 3-5 sets 2-3 min RI Explosive 2-4 x per week

Power

Maxex (Complex) training 40-80% RM 3-6 exercises 6-8 reps x 1-3 sets 2-4 min RI Variations:

Slow eccentric to plyo Fast eccentric to plyo MxS to plyo

Power Endurance

Low intensity / Moderate volume 50 to 70% of RM 2-3 exercises 15-30 reps x 2-4 sets 5-7 min RI Very dynamic 2-3 x per week

Muscular Endurance

30 to 60% of RM 3-6 exercises 30s to 2min x 2-4 sets 1-3 min RI Medium to fast speed 2-3 x per week

Program Design Variables

Training methods and modes Isometric force development Concentric & eccentric force development Dynamic constant resistance (ex. Free weights) Dynamic variable resistance (ex. Machine with

cams) Dynamic progressive resistance (ex. Tubings,

springs) Isokinetic resistance: machines producing a

constant angular velocity Plyometric training Complex Training

EXERCISE SELECTION

Movement-Specific Resistance Exercises

Blocking Power snatches and power cleans

Jumping Squats, lunges, step-ups, straight- and bent-knee calf raises, power snatches, power cleans, push jerks

Sprinting Lunges, step-ups

Racquet serving and overhead throwing

Standing internal/external rotation with the humerus abducted

Volleyball Dynamic and isometric front shoulder raises and alternating lateral shoulder raises, supine flys, push press



Load assignment Resistive overload

Gravitational Inclination External

Spatial overload Range Saggital, transverse, frontal


Training volume Sets, reps, or duration

Rest periods Training frequency


Complexity Simple to compound

movements Isolated to multi-joint Single planar to multi-planar

movements


Temporal Overload Operating rate

single response to multiple response Impulse

Strength Training Progression

Reps -> load -> frequency

Stable -> unstable

Isometric -> concentric -> eccentric

Controlled -> ballistic

Isolated -> compound

Single plane -> multi-plane

Speed, Agility & Quickness Considerationsns

Skill Acquisition and Motor ControlSkill Acquisition and Motor Control

CNS is a self learning and self programming system to develop skill

Skill is to perform an activity without apparent difficulty with little or no error

Skilled movement comprises the most effective form of physical interaction that a person can undertake with the environment

P

P

P

P

P

- erception

- recision

- erpetual practice

- eak performance

- rogressionCharman

Speed, Agility & Quickness Considerations

LEARNING A NEW SKILL

PERCEPTION

Conscious perception and analysis of skill performance and planning




PRECISION

Conscious analysis of the causes of error and formulation of strategies of correction



PERPETUAL PERCEPTION

Developing the correct synaptic linkages to develop motor engram



PEAK PERFORMANCE

Performance at a near maximal with minimum percentage of error



PROGRESSION

Well organized and logical sequence of progression


HOW MUCH PRACTICE IS NEEDED?

Tens of repetitions:

Kottke 1980

Create a conscious testing and awareness of the skill but little motor memory retention



Hundreds of repetitions:

Kottke 1980

Create a fragile motor engram that fades quickly



Tens of thousands of repetitions:

Kottke 1980

Create a fair engram wherein speed and force can increase



One hundred thousand of repetitions:

Kottke 1980

Create a reasonably capable motor engram with significant increased levels of

sustained skill competence



Millions of repetitions:

Kottke 1980

Create a near perfect motor engram of skill performance“Without thought”

Eg. Learning to walk (3M steps) baseball throwing (1.6M throws)


Considerations in Plyometrics 12 to 18 weeks basic plyometric training 8 weeks to learn plyometrics

kinesthetically (off-season).landing mechanics -> jumping mechanics

Single response -> multiple responseResistive & spatial

Plyometric Training Program

• Chu, Donald. Jumping Into Plyometrics, 2nd ed. Human Kinetics, 1998.

FOOT CONTACTS BY SEASON (1)FOOT CONTACTS BY SEASON (1)

LEVELLEVEL BeginnerBeginner IntermediateIntermediate AdvancedAdvanced IntensityIntensity

Off-seasonOff-season 60-10060-100 100-150100-150 120-200120-200 Low-Low-ModMod

Pre-seasonPre-season 100-250100-250 150-300150-300 150-450150-450 Mod-Mod-HighHigh

In-seasonIn-season Depends on sportDepends on sport ModeratModeratee

ChampionshChampionship seasonip season Recovery onlyRecovery only Mod-Mod-

HighHigh

TRAINING PRINCIPLES - Linear Speed & Acceleration Should be done at the beginning Athletes or clients should be fresh Volume is low but intensity high Quality over quantity Functional training & plyometrics &

important Bounding is very important Training method must be changed

regularly Whole -> part -> whole method of motor

learning

periodization for strength, sa&q

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