Periodization in Sports: Theoretical Basis Adriano Vretaros Strength and Conditioning Coach 2015 São Paulo – BRAZIL avretaros@gmail.com

Periodization in Sports: Historic and Origins Greece *** (Egypt and China) Military Training and Sportive Games Flavius Philostratus (AD 170-245) TETRAS (three days training cycle for a day of rest) (Mesquita, 2013)

Periodization in Sports: Definition Periodization: divided in periods (time division planning) Scientific and Systematic Process Both: short and long term planning PERIODIZATION:¨ is a method that uses the cycling of training characteristics (endurance, strength, power, etc) in order to build up particular characteristics desired in an athlete ¨ (Painter, 2009)

Periodization in Sports: Concepts Methodological rules of the organization of the training process Pedagogical Principles of Training Law of continuity, gradualness, dynamic waves of loads, etc Process of morpho-functional expertise Sports Mastery (Verkhoshanski, 2001)

Classification of Types of Sports Pure Strength Sports (Powerlifting, Strongman, etc) Complex Coordination Sports (Artistic Skating, Synchronized Swimming, etc) Strength\Speed Sports (Throwing, Jumps in Track and Field, etc) Target Sports (Archery, Shot with Pistol, etc) Conduction Sports (Riding, Motorcycling, etc) Cyclic Sports (Swimming, Triathlon, Marathon, etc) Sports Games (Soccer, Volleyball, Tennis, Hockey, etc) Combat Sports (Wrestling, Judo, Taekwondo, etc) Sports Combined (Biathlon, Decathlon, etc) ( Adapted from Zakharov, 1992)

Periodization in Sports: Evolution Pre-scientific Conception Scientific Conception: Mechanistic and Technology Scientific Conception: Systemic-ecological (Carravetta, 2012)

Types of Periodization in Sports 1) Classical Model 7) Selective Charges 2) Pendulum Model 8) ATR Model 3) Structural Model 9) Periodization Tactic 4) Model Block 10) Reverse Periodization 5) Model Bondarchuck 11) Periodization Undulatory 6) Model Bompa 12) Structural Bells

Periodization in Sports: Classic Model ~ 1950-1960 Author: Matveev Biological Laws – Olympic Cycle Three periods: Preparatory, Competitive and Transition Undulatory variations Competitive period: PEAKS (Matveev, 1997)

Periodization in Sports: Pendulum Model Restoration of working capacity: It is most effective when it is not passive rest but contrasting activity Sequence Microcycles: Basic and Regulation Pendulum Principle: Rhythmic alternation of contrasting microcycles (Farto, 2002 ; Pereira, 2009)

Periodization in Sports: Structural Model Author: Tschiene Explosive Force Modalities Maintaining a high intensity level Dynamic Loads: Waves – frequent changes and small intense (Alves, 2010)

Periodization in Sports: Model Block Author: Verkhoshanski Sports: strength characteristics Concentrated Loads: unidirectional loads BLOCK A: Special Physical Preparation BLOCK B: Technique – Tactical Preparation BLOCK C: Competition Retarded effect of training (Oliveira, 2007 ; Alves, 2010)

Periodization in Sports: Bondarchuck Model Author: Bondarchuck General Preparation: Deleted – except as a means of recovery Specific Preparation: Transfer to competitive moves Function of the physical form curve of each athlete (Alves, 2010)

Periodization in Sports: Bompa Model Author: Bompa Modalities of Strength, Power, Speed, and Endurance Bioenergetics Specificity Special Character Training Training Model Macro and Microcycles (Bompa & Haff, 2012)

Periodization in Sports: Selective Charges Author: Gomes Initially used in football (Soccer) Speed Capabilities Alternation of capacity each month (Gomes, 2002)

Periodization in Sports: ATR Model Authors: Issurin and Kaverin Variation Verkhoshanski Periods: Accumulation Transformation Realization (Alves, 2010 ; Issurin, 2010)

Periodization in Sports: Periodization Tactic Author: Vitor Frade Methodology training for football (Soccer) Collective Sports Games (Team Sports) Contexts: Technical and Tactical situations Transfer of fractual organization to the training process and game Game Model: ensure complexity (Pivetti, 2012 ; Borges, 2014)

Periodization in Sports: Reverse Periodization Author: (???) Studied in Strength Training\ Weight Training ¨Starting with high-intensity \ low-volume and gradually increasing volume and reducing intensity¨ (Arroyo-Toledo et alii, 2012)

Periodization in Sports: Periodization Undulatory Authors: (???) Nonlinear periodization more flexible Studied in Strength Training Diverse stimuli load Greater number of Peaks Variations: Volume vs Intensity – Fitness Gains (Fleck & Kraemer, 2009)

Periodization in Sports: Structural Bells Author: Forteza Adjustment of the ¨pendulum structure¨ Distinction between general and specific loads Predominance of special loads During the season various macrocycles (Forteza, 2006 ; Pereira, 2009)

Analytical Division of Periodization Macrocycle Mesocycle Microcycle Training Unit

Macrocycle Multi-annual Plan Yearly Semiannual (6 months) 04 months or Sub-divisions Periods: Preparatory (G\S) Precompetitive Competitive Transition

Mesocycle Monthly Or 2-10 weeks Types: Incorporation Basic Stabilizer Control Precompetitive Competitive Recuperative

Microcycle ~1 week Types: Incorporation Ordinary Shock Precompetitive Recuperative

Training Unit Session: 1) Introductory: a- General Warm-up b- Specific Warm-up 2) Fundamental: c- Main Goal 3)End: d- Return to Homeostasis e- Recovery

Macro-Meso-Microcycles MACROCYCLE MESOCYCLE micr PP CP T PP CP T PP CP T

Principles Master Training Biological Individuality Adaptation Overload Progressivity Interdependence Volume-Intensity Specificity Concurrency Trainability Continuity

Principle of Biological Individuality + Genotype Phenotype

Principle Adaptation Hans Selye General Adaptations Syndrome 1) Alarm Phase 2) Reaction Phase 3) Resistance Phase 4) Development Phase 5) Exhaustion Phase 6) Supercompensation

Principle of Overload Functional changes in the athlete´s body: 1) Acute Adaptation 2) Chronic Adaptation Stimulus: Stressful Load Maintenance Load Recuperative Load

Principle of Progressivity Gradual Application of Loads Respect the Specific Periods of Adaptations 1) Increase of the weekly frequency 2) Increase in the volume and\or intensity 3) Specific exercises increasingly 4) New training methods (Badillo & Ayestarán, 2001)

Principle of Interdependence Volume-Intensity VOLUME (Quantity) INTENSITY (Quality) DENSITY Volume Intensity

Principle of Specificity Sport Particularities: 1) Bioenergetic 2) Morpho-functional 3) Biomechanical 4) Training Methods

Principle of Concurrency Different Capabilities Biomotor Sequential Loads Heterogeneous (Antagonist): Aerobic Training # Strength Training Flexibility Training # Strength Training Aerobic Training # Speed Training Aerobic Training # Speed-endurance Training Aerobic Training # Agility Training Strength Training # Coordination Training and others

Principle of Trainability Elite Athlete (slow) (greater) Young Athlete

Principle of Continuity SESSION 01 02 03 Microcycle 01 02 03 Mesocycle 01 02 03 Macrocycle 01 Macrocycle 02 Macrocycle 03

Periodization in Sports: Terminology (Adapted from Lorenz et alii, 2010) European Terminology Preparation Phase Competitive Season Transition (Active Rest) Traditional American Pre-Season In-Season Off-Season Strength\Power Hypertrophy + Peaking Active Rest

Aspects of Athlete Preparation Physical Preparation Technical Preparation Tactical Preparation Psychological Preparation (Moral e Volitional) Theoretical Preparation (Forteza, 1999)

Periodization in Sports: Plateau Theory Preparatory Period (G\S) Competitive Transition PP(G\S) Competitive Period T

Periodization in Sports Theory of Peaks - I Quantity of Peaks

Periodization in Sports: Theory of Peaks - II Magnitude of the Peaks

Adequacy of Periodization Models Meta-analysis (Dantas et alii, 2011) Model Verkhoshanski Matveev Bompa ATR Forteza IADEQ 2,88 3,44 2,66 1,96 2,25 Concept Good Very Good Regulate Model Verkhoshaski Matveev Bompa ATR Forteza IADEQ 0,57 1,13 0,34 -0,37 -0,07 Concept Moderate Great Small

Periodization in Jiu-Jitsu (Domingues & Ferrari, 2011) (Author??? December January February March April May June July 1 2 3 4 Competit Training Comp A B Main I N T A L TESTS 1 2 3 4 5 6 7 8 9 10 11 1 2 3 4 5 6 7 1 2 3 4 1 2 3 4 5 6 Step A Step B Step C B 12 weeks 07 04 02 w 06 A1 A2 A3 B1 B2 C 28 days 01 test 27 days 24 days 24 days 28 13d 1 t 42 days

Periodization for Female Gymnastics Periodization Models Types of Exercises (Lacordia et alii, 2006) ------------ Fundamental Basic Directed Special Level 01 64,58% 29,16% 6,26% Level 02 50,0% 43,75% Level 03 45,83% 10,42% Level 04 29,17% 25,0% Level 05 22,91% 27,09% Level 06 6,25% 37,50% 56,25%

Periodization in Soccer U-15: Distribution of Loads Traditional Periodization (Alves et alii, 2009) P1 P2 P3 P4 Physical 54% 31% 43% 18% Technique 28% 37% 30% 38% Tactic 32% 27% 44% Total Hours 59,4 45,7 41,6 65,1 Number of Microcycles 7 6 5 9 Mean Hours\ Microcycle 8,5 7,6 8,3 7,3 Session 1,7 1,5

Periodization Used in Beach Volleyball Between 1999-2008 Year PERIODIZATION 1999 Matveev 2006a Block 2000 2006b Tschiene 2001 2007a 2002 2007b 2003a 2008a 2003b 2008b 2004 2008c Nonlinear 2005 Tactic 2008d (Adapted from Marques Junior, 2009)

Strength Periodization in the First Division Handball - I Training Units – Preparatory Period – Teams (Adapted from Costa de Freitas, 1999) PP-Teams A B C D E F G H AF RF Monday 1 -- 07 87,5% Tuesday 05 62,5% Wednesday 04 50,0% Thursday Friday Saturday 02 25,0% Total 03 06 --- 3,4+\-1,2

Strength Periodization in the First Division Handball - II Training Units – Competitive Period – Teams (Adapted from Costa de Freitas, 1999) CP - Teams A B C D E F G H AF RF Monday -- 1 06 75,0% Tuesday Wednesday 01 12,5% Thursday Friday 00 0% Saturday Total 02 03 --- 1,8+\-0,9

Periodization of Professional Soccer Players - I Type of Training Session Length Weekly Frequency WF - Variation (Ramos da Silva et alii, 2006) --- T1 - T2 T2 - T3 T1-T2 to T2-T3 Recovery 30 minutes 4 2 -50% Aerobic 60 minutes Specific Soccer +100% Specific Speed 40 minutes Tactical Technique Friendly Match 3 0% Recreative 1

Periodization of Professional Soccer Players - II MONTHS DURATION (minutes) Intensity %HR max Training Sessions January 3287 76,89 February 1829 80,05 March 1062 73,01 April 1761 82,26 May 2575 80,24 June 2100 80,98 July 1680 81,32 August 2175 78,04 September 1425 71,31 October 2085 79,86 November 1955 81,39 Mean 1994+\-586,15 79,40+\-2,62 (Oaks & Simali-Garcia, 2013)

Periodization of Professional Soccer Players - III Five Championships in the Season (Carravetta, 2012) ANNUAL SEASON REGENERATIVE TRAINING PHYSICAL Technical-Tactical Training 1 game per week at 17 weeks 17 training units 85 training units 2 games per week at 25 weeks 50 training units ---- 75 training units TOTAL: 42 weeks Mean of 67 games Total: 67 training units 160 training units

Periodization of Professional Soccer Players - IV (Carravetta, 2012) Three Championships in the Season ANNUAL SEASON REGENERATIVE TRAINING PHYSICAL Technical-Tactical Training 1 game per week at 28 weeks 28 training units 56 training units 112 training units 2 games per week at 14 weeks ---- 70 training units TOTAL: 42 weeks and 56 games Total: 56 training units Total: 182 training units

Technical and tactical Weight training exercise Maximal accelerations Selective Loads Periodization in Basketball (Adapted from Mazon et alii, 2015) Microcycles 1 2 3 4 5 6 7 8 9 10 Total days of training Number of sessions 12 13 11 Training time (min) 920 960 900 Official games Technical and tactical Strength Weight training exercise Resistance running -- Multi-jumps Jumps with weight Depth jumps Speed Maximal accelerations Flexibility Dynamic stretching (Mazon et alii, 2015)

Periodization Block in Taekwondo Goal of workload Approximate duration per Session (min) Accumulation Week Sessions Transmutation Realization Week Sessions Recovery 15 6 Aerobic resist 30 2 Strength 4 Resist to force 20 1 Power Speed 3 Flexibility Basic technique 60 Specific techniq Combat tactics Combat scenario Free fight Block Periodization (Adapted from Carazo-Vargas et alii, 2015)

Reverse Periodization in Swimming GROUPS Weeks 1-4 Weeks 5-8 Weeks 9-12 Weeks 12-14 Traditional Periodization LIT (5-6x800m) ThT (10-12x 200m) HIT (5x25m) ThT (3x200m) Period General Endurance 30Km\week Specific Endurance 26Km\week Competitive 20Km\week Taper 10Km\week Reverse (6-16x10m) UST (6x20m) Tethered Training 12km\week Ultra-short training 16Km\week 20km\week 10km\week TESTS T1 T2 T3 T4 T5 (Adapted from Arroyo-Toledo et alii, 2013)

Periodization on Aerobic Performance in Rugby Variable (n=24) ET1 ET2 SIT1 SIT2 Protocol 40-60 min running 30min running x 2-4rep, 20min rest 30s x 8-12rep, 2,5 min rest 30s x 10-15 rep 1,5 min rest Training Intensity 5x per week 45% VO2peak 65-75%VO2peak (~4mM LT) All out maximal effort All out supra-maximal effort Weekly Training ~8h ~4-8h ~7h Training Session 7 days 21 days 14 days (Ke-tien, 2012)

Periodization in Powerlifting Meso Micro No Ser No Rep ID % 1RM CT (Rep\MHT) Meso 1 4 10 6 3-5 min 65% 240 Meso 2 8 75% 128 Meso 3 2 80% 90% 96 --- Meso 4 1 95% 70% 34 Mean +\- SD 3+\-2 7+\-2 4+\-2 80+\-11 124+\-86 (Adapted from João et alii, 2014)

Periodization in Tennis - I Periodization of Strength (Nonlinear or Undulating) (Kraemer et alii, 2003) Group Periodization Undulating Nonperiodized Monday 4-to 6RM – Training Loads 8-to10RM – Training Loads Wednesday 8-to 10RM – Training Loads 8-to 10 RM – Training Loads Friday 12-to 15RM – Training Loads

Periodization in Tennis - II Statistical Periodization Conditioning Monitoring Parameters: a) training\recovery (11 items) b) performance readiness (24 items) c) game performance (10 items) Using a 5-point scale Fluctuation Factors of Conditioning (training achievement, recovery achievement, sleep, specific training, fatigue, physiological needs, and physical training) (Kinugasa et alii, 2002)

Periodization in Baseball (Ebben et alii, 2005) Survey of the practices of MLB – S&C Coaches 18 of 21 (85,7%) of coaches follow a Periodization Model (Ebben et alii, 2005) Higher-order themes Number of Responses Select raw data representing responses to this question Season\specified cycle length 9 In-season: April-October(6mo). Out-of-season: October-November(1mo). Off-season: November-February(3mo). Pre-season: February-April(2mo) Adaptations\phases 4 Hypertrophy: October-November(6-8wk). Strength: November-December(4wk). Power: December-January(2-3wk) Seasonal with adaptations\phases Base strength\endurance: October-November(3-4wk). Hypertrophy\Strength: November-December(4-6wk). Power: January(4wk). Pre-season: February-March(4-6wk) No answer

Periodization in Sports: Problems Solution (Adapted from Forteza, 2000) Direction of Training Loads Methods

Training Session Recovery PHASES: Recovery (restoration) Restoration (supercompensation) Stabilization (adaptation) Recovery Methods: 1) Synchronic 2) Primary Restitution 3) Secondary Restitution 4) Restitution of overtraining (Gutiérrez & Castillo apud Borin et alii, 2007)

Periodization in Sports: Practical Applications 1) Study the characteristics sports modality 2) Analyze the sporting calendar (SEASON) 3) Prioritize competitions 4) Select the model of periodization 5) Adequacy of periodization to your calendar 6) Control the training loads\recovery 7) Control the competitive results 8) If necessary: re-adequacy model of periodization 9) Plan a multi-year periodization

References - I Alves, DM et alii Alterações na aptidão física de atletas de futebol ao longo de um macrociclo de treinamento. Revista Brasileira de Ciência e Movimento, v.17, n.03, p.54-60; 2009 Alves, FJ Modelos de periodização. Lecturas: Educación Física y Deportes, año15, n.148, septiember de 2010 Arroyo-Toledo et alii Comparison between traditional and reverse periodization: swimming performance and specific strength values. International of Swimming Kinetics, v.02, n.01, p.87-96; 2013 Badillo, JJ & Ayestarán, EG Fundamentos do treinamento de força. 2o. Edição, Artmed, Porto Alegre; 2001 Benda, RN & Greco, PJ Iniciação Esportiva Universal. Editora UFMG; 2001

References - II Bompa, TO & Haff, GG Periodização. 5a. Edição, Phorte, São Paulo; 2012 Borges, PH et alii Contribuições da periodização tática para o desenvolvimento de uma identidade coletiva em equipes de futebol. Cinergis, v.15, n.02, p.81-86; 2014 Carazo-Vargas, P et alii Periodization model for Costa Rican taekwondo athletes. Strength and Conditioning Journal, v.32, n.03, p.74-83; 2015 Carravetta, E Futebol: a formação de times competitivos. Ed Sulina, Porto Alegre; 2012 Costa de Freitas, RJ Treino de força em andebol. Dissertação de Mestrado, Universidade do Porto; 1999

References - III Dantas, EHM et alii Adequabilidade dos principais modelos de periodização do treinamento esportivo . Revista Brasileira de Ciências do Esporte,v.33, n.02, p.483-494; 2011 Domingues, AR & Ferrari, HG Proposta para preparação física especial para lutas de jiu-jitsu aplicando o modelo de treinamento de cargas concentradas. Lecturas: Educación Física y Deportes, año16, n.158, julio de 2011 Ebben, WP et alii Strength and conditioning practices of Major League Baseball strength and conditioning coaches. Journal Strength and Conditioning Research, v.19, n.03, p.538-546; 2005 Fleck, SJ & Kraemer, WJ Otimizando o treinamento de força: programas de periodização não-linear. Manole, São Paulo; 2009

References - IV Farto, ER Estrutura e planificação do treinamento desportivo. Lecturas: Educación Física y Deportes, año08, n.48, mayo de 2002 Forteza, A Las direcciones del entrenamiento deportivo - I. Lecturas: Educación Física y Deportes, año04, n.17, deciember de 1999 Forteza, A Las direcciones del entrenamiento deportivo - II. Lecturas: Educación Física y Deportes, año05, n.27, noviember de 2000 Forteza, A Treinamento Desportivo: carga, estrutura e planejamento. Phorte, São Paulo; 2006 Gomes, AC Treinamento Desportivo: estruturação e periodização. Artmed, Porto Alegre; 2002 Issurin, VB New horizons for the methodology and physiology of training period. Sports Medicine, v.40, n.03, p.189-206; 2010

References - V João, GA et alii Effect of 16 weeks of periodized resistance training on strength gains of powerlifting athletes. Journal of Exercise Physiology on line, v.17, n.03, p.102-109; 2014 Ke-Tien, Y Effects of cardiovascular endurance training periodization on aerobic performance and stress modulation in rugby athletes. Life Science Journal, v.09, n.02, p.1218-1225; 2012 Kinuga, T et alii Statistical evaluation of conditioning for an elite collegiate tennis player using a single-case design. Journal Strength and Conditioning Research, v.16, n.03, p.466-471; 2002 Kraemer, WJ et alii Physiological changes with periodized resistance training in women tennis players. Medicine Science Sports Exercise, v.35, n.01, p.157-168; 2003

References - VI Lacordia, RC et alii Proposta de modelos de periodização de treinamento para níveis de aprendizado em ginástica olímpica feminina. Arquivos em Movimento, v.02, n.01, janeiro\junho; 2006 Lorenz, DS et alii Periodization current review and suggested implementation for athletic rehabilitation. Sports Health, v.02, n.06, p.509- 518; 2010 Lussac, RMP Os princípios do treinamento esportivo: conceitos, definições, possíveis aplicações e um possível novo olhar. Lecturas: Educación Física y Deportes, año13, n.121; 2008 Marques Junior, NK O efeito da periodização em um atleta do voleibol na areia – 1999 a 2008. Movimento & Percepção, v.10, n.15, p.54-94; 2009

References - VII Matveev, LP Treino Desportivo: metodologia e planejamento. Phorte, São Paulo; 1997 Mesquita, F Modelos de periodização: uma abordagem aos modelos tradicionais e contemporâneos. Lecturas: Educación Física y Deportes, año18, n.187, diciembre de 2013 Mazon, JH et alii Study of heart rate variability and stress markers in basketball players submitted to selective loads periodization system. American Journal of Sports Science, v,03, n.03, p.46-51; 2015 Oakis, L & Simali-Garcia, E Periodização no futebol: análise dos componentes de treinamento durante um macrociclo de equipe profissional. Revista Brasileira de Futsal e Futebol, v.05, n.17, p.171-179; 2013

References - VIII Oliveira, PR Periodização contemporânea do treinamento desportivo. Phorte, São Paulo; 2007 Painter, KB A practical comparison between traditional periodization and daily-undulated weight training among collegiate track and field athletes – Thesis – Masters (2009) Pereira, B et alii Modelos de periodização: uma breve revisão. Lecturas: Educación Física y Deportes, año14, n.138, noviember de 2009 Pivetti, BMF Periodização Tática. Phorte, São Paulo; 2012 Platonov, VN Tratado Geral de Treinamento Desportivo. Phorte, São Paulo; 2008 Pereira, B & Souza Junior, TP Dimensões Biológicas do Treinamento Físico. Phorte, São Paulo; 2003

References - IX Ramos da Silva, AS et alii Comportamento das concentrações séricas e urinárias de creatinina e uréia ao longo de uma periodização desenvolvida em futebolistas profissionais: relações com a taxa de filtração glomerular. Revista Brasileira de Medicina Esportiva, v.12, n.06, novembro\dezembro; 2006 Tourinho Filho, H & Barbanti, VJ A periodização do treinamento desportivo: histórico e perspectivas atuais. Lecturas: Educación Física y Deportes, año14, n.142, marzo de 2010 Tubino, MJG & Moreira, SB Metodologia Científica do Treinamento Desportivo. Shape, Rio de Janeiro; 2003 Verkhoshanski, YV Para uma teoria e metodologia científica do treinamento esportivo. A crise da concepção da periodização do treinamento no esporte de alto nível. Lecturas: Educación Física y Deportes, año06, n.32, marzo de 2001

References - X Verkhoshanski, YV Treinamento Desportivo – teoria e metodologia. Artmed, Porto Alegre; 2001 Weineck, J Biologia do Esporte. Manole, São Paulo; 1991 Zakharov, A Ciência do Treinamento Desportivo. Grupo Palestra Sport, Rio de Janeiro; 1992