THE SIMPLICITY OF PERIODICITY
Frederick C. Hatfield, Ph.D., MSS
International Sports Science Association
Return to Hatfield Home Page
Ah, the good ol' Soviets! No grass grew under THEIR feet, betcha! Busy, busy, collecting and recording data, more collecting, more analysis. Try this training program, try that one. Analyze, change, analyze, change. Good, good, better, better. Adjust, adjust. Then, POW! Good, better, BEST!
Well! That pretty much sums up the entire HISTORY of the Soviet's much-vaunted sports machine.
This is a story about the most effective philosophy of training ever conceived, one which incorporates the celebrated concept of training periodization. Before getting into the nuts and bolts, let me show you something that'll hit you right between the eyes, that'll set the bias of your mind running toward...(ready?)...something that's relatively rare in these days of mercantilism, marketing hype and flying egos. Cold, uncompromising, objective, data-based SCIENCE!
Say what you will about the Soviets' failed Commie system or its formerly red (now merely blushing) perpetrators. Say what you will about the demise of their empire, and the sad state of affaire therein today. Their athletes are still there! Here it is. Four examples of a pre-competition training protocol for any given explosive type sport. Between the eyes as promised. The point? Simple! Periodization makes a HUGE DIFFERENCE!
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4 2
1
4 2
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2
3 4
3 3
1234
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STAGE ONE (6 Weeks) STAGE TWO (6 Weeks) STAGE THREE(6 Weeks)
Caption: Four different protocols were tested to determine which produced the superior sport results as measured by improved proficiency in competition: All four employed three 6 week stages (mesocycles):
1. Plyometrics -- Weight Training -- Depth jumps
2. Plyometrics Weight Training -- Weight training;
3. Plyometrics -- Plyometrics -- Plyometrics;
4. Complexes -- Complexes -- Complexes (a "complex" is a workout comprised of a highly structured combination of Plyometrics, Weight Training and Depth Jumps)
Clearly, in the short run (over six weeks), Protocol #4 was superior. In the long run (over an entire 18 week mesocycle), Protocol #1 proved superior.
Now, I deemed it appropriate to start off with this example because it is so utterly exemplary of the tremendous value of short-term periodization in your training. Long-term periodization is no less effective. Long-term periodization, according to the Soviet originators of the system (Dr. Yuri Verkoshansky), involves a carefully planned approach to one's entire sports career. You may not be an Olympic weightlifter, a shot putter or a high jumper (for whom the system above was originally designed). Maybe you're a bodybuilder. Let me do something for you along a similar vein. First, the nuts and bolts of periodization, what it is, and how to construct one for your own unique body. Then I'll construct an example of one. (Just one, mind you! Since you're unique in all the universe, you'll have to follow the rules on how to do it for yourself! The one I do may not be thoroughly suited to your needs.)
SHORT-TERM PERIODIZATION
Before beginning, there's a few "unique" words used in periodization training that you should be familiar with. A "macrocycle" is an entire training cycle (for bodybuilders, an entire year). Macrocycles are divided into "mesocycles" because as your training progresses, and you begin to make gains, your training objectives change accordingly. For bodybuilders, a mesocycle would be one training cycle leading up to a contest. Mesocycles are further broken down into "microcycles." Each of your "body parts" -- legs, chest, arms, and so forth -- has its own unique recovery ability, and therefore require unique microcyclic fluctuations in training intensity levels. The entire system is called short-term "periodization." Here's a list of recovery facts to remember when planning your next training cycle using the short-term periodization approach:
Big muscles take longer to recover than smaller ones
Fast twitch muscles take longer to recover than slow twitch
Guys recover faster than girls
You recover faster from slow movements than from fast movements
You recover faster from low intensity training than from high intensity training
Youngsters recover faster than older folks.
As you progress through your career and get bigger and stronger, the stress you inflict upon your body also becomes greater, so recovery becomes more and more critical through the years;
While it is not always advised, recovery is speeded up considerably by eliminating (or reducing) the "negative" or "eccentric" portion of the lifting movement;
Sound nutrition and ample rest allow for more rapid recovery.
And here are some training facts to remember as well:
Strength and speed are separate concepts requiring weight training with different percentages of maximum as follows:
80 - 95 percent of max -- speed and strength developed together
50 - 80 percent of max -- speed is developed more than strength
95 percent and higher -- only strength is developed
Maximum, to the Soviets, means "the greatest weight that can be lifted without psyching up." Of course, the Soviets assume that you're lifting the weight with the greatest speed possible, the point of lifting it in the first place. In all the world of sport, SPEED is King!
According to Soviet theory, while speed is King, strength is the basic component of fitness in all sports. It forms the basis for acquiring all other fitness aspects, and the strength requirements of each sport are unique.
Thus, each sport has to be treated differently (i.e., a different periodization scheme). For example, the Soviets taught their coaches that speed depends upon endurance in distance events, but upon strength in anaerobic events.
Eccentric training never caught on in the Soviet Union, according to Dr. Verkoshansky, because it does not force adaptation in ligaments and tendons -- only speed-strength training (lifting the weight fast -- max effort, accelerating the weight with inertia assisting) can do that.
As your competition draws nearer and nearer, your training objectives change, and therefore your training methods change commensurably.
Having listed these recovery and training facts, it's clear as to why you must divide your training into periods. Here then are some of the important basics regarding the theory behind the need to periodize your training:
Planned training must bring you to peak form at a pre-determined date (e.g., a competition).
Planning should make the process and end result of your training less haphazard and more predictable.
The training methods you employ must be systematically ordered such that each "period" of training gets your body and mind ready for the next period -- a foundational approach.
As your competition draws nearer and nearer, your training objectives change, and therefore your training methods change commensurably. For example, it is wise to establish a foundation of limit strength first so that your speed training can be accomplished safely.
Periodization helps to ensure that the seven "grand daddy" training principles respected throughout the training process.
LONG-TERM PERIODIZATION
Long-term periodization is a bit different in scope but not philosophy according to the Soviet scientists. The scope encompasses an entire career in sports, but the philosophy is still one of planned progression. One's career in sport is segmented approximately this way:
Preparatory Stage: At around age 13, the athlete is admitted to a sport school for a 2 year initial preparatory period. Mastery of sport technique is emphasized, as is general fitness.
Instructional Stage: Then follows 2-3 years comprised of 70 percent heavy weight training for strength and 30 percent general fitness/sports training with technically correct sports techniques firmly in place.
Sport Perfection Stage: Three years of intense sport-specific training in order to make the grade of "Master of Sport" in their respective sports (only 30 percent of all candidates in the old Soviet empire ever made the grade).
HOW DOES PERIODIZATION STACK UP WHEN SCIENCE IS THE JUDGE?
In another article I discussed the seven laws of weight training from most sport scientists' perspectives. I recommend that you re-read it if this synopsis isn't enough. Here they are again:
The Law of Individual Differences: We all have different abilities and weaknesses, and we all respond differently (to a degree) to any given system of training. These differences should be taken into consideration when designing your training program.
The Overcompensation Principle: Mother Nature overcompensates for training stress by giving you bigger and stronger muscles.
The Overload Principle: To make Mother Nature overcompensate, you must stress your muscles beyond what they're already used to.
The SAID Principle: The acronym for "Specific Adaptation to Imposed Demands."
The Use/Disuse Principle: "Use it or lose it" means that your muscles hypertrophy with use and atrophy with disuse.
The GAS Principle: The acronym for General Adaptation Syndrome, this law states that there must be a period of low intensity training or complete rest following periods of high intensity training.
The Specificity Principle: You'll get stronger at squats by doing squats as opposed to leg presses, and you'll get greater endurance for the marathon by running long distances than you will by (say) cycling long distances.
Let's get one thing clear right now. If you periodize your training for maximum efficiency, every one of these laws will be obeyed. There is no other way but the BEST way. On the other hand, I've seen some pretty dismal training garbage in the past that has been referred to as a "periodized" program. It may have been periodized, but it certainly wasn't BEST! In like fashion, if you do NOT periodize your training, there is NO WAY you can ever HOPE to have the BEST training system possible.
The example of contest preparation describe graphically below illustrates how each “mesocycle” is designed to prepare you for the next “mesocycle.” Remember, though, your progress must be ever-upward. That's the beauty of this system! It requires that you follow the basic principle of "progressive" resistance body part per body part at the microcyclic level.
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Supercompensation (Time To Train Again)
* *
* *
Train________________________Recovery_______________________________________
* * *
* * *
* * *
* * Overreaching
* *
*
* Overtraining
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Caption: The time between your workouts -- which includes both recovery and supercompensation processes -- will vary anywhere from a day to as many as 6 or 7 days, depending upon 1) individual recuperative ability, 2) efficient use of supplements, diet, rest and other restorative techniques, 3) size and type of muscle, 4) severity of the overload (especially the severity of the eccentric phase of muscle contraction, and 5) gender and age.
If you train again before recovery is complete you will overtrain (microtrauma of each workout accumulates and causes a reduction in the action potential of the muscle cells). If you train again after supercompensation is at maximum, you'll make gains, but nowhere nearly as efficiently. That is because, by that time, atrophy has begun.
AN EXAMPLE OF A PERIODIZED BODYBUILDING TRAINING PROTOCOL
Bodybuilders follow the same laws of training as any other group of athletes, but with a few critical alterations. These differences arise because in all of sport, only bodybuilding places an absolute premium on muscle hypertrophy processes -- it is the entire point of the sport.
C
C
B B
C B B
A
B B A
A A
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Notice: Intensity -- and PROGRESS -- is ever-upward.
Days of Rest After Days of Rest After Days of Rest After
Body Part “A” Workouts “B” Workouts “C” Workouts
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Chest 2 Days Rest 3 Days Rest 4 Days Rest
Shoulders 2 Days Rest 3 Days Rest 4 Days Rest
Traps 3 - 4 Days Rest (No B Or C Workouts)
Lower Back 3 Days Rest 4 Days Rest (No “C” Workouts)
Upper Back 2 Days Rest 3 Days Rest 4 Days Rest
Biceps 2 Days Rest 3 Days Rest 4 Days Rest
Triceps 2 Days Rest 3 Days Rest 4 Days Rest
Midsection 2 Or 3 Days Rest (No B Or C Workouts)
Quads 3 Days Rest 4 Days Rest 5 Days Rest
Hams 3 Days Rest 4 Days Rest 5 Days Rest
Calfs 2 Or 3 Days Rest (No B Or C Workouts)
Forearms 2 Or 3 Days Rest (No B Or C Workouts)
The time between "C" workouts will vary anywhere from 9 days to as many as 16 days. The "A" and "B" workouts between the "C" workouts must be relatively devoid of damaging eccentric contraction in order to allow Type IIb muscle fibers a chance to once again appear. The "C" workout will emphasize eccentric movements, forcing fusion between these fibers and surrounding satellite cells (called "hypertrophy").
Incidentally, the Type IIb fibers are critical to athletes such as powerlifters, weightlifters, shot putters and jumpers. That is why a full 2 weeks or so respite from damaging eccentric movements must be taken before the day of competition. Detraining is easily avoided by weight training with concentric movements only.
As with normal periodization, the time between workouts for bodybuilders will vary depending upon 1) individual recuperative ability, 2) efficient use of supplements, diet, rest and other restorative techniques, 3) size and type of muscle, 4) severity of the overload (especially the severity of the eccentric phase of muscle contraction, and 5) gender and age.
For bodybuilders, as with other athletes, if you train again before recovery is complete you will overtrain (microtrauma of each workout accumulates and causes a reduction in the action potential of the muscle cells). The chief difference is in the way bodybuilders must handle eccentric movements and their damaging effects upon muscle cells (especially the highly fatiguable, easily destroyed IIb fibers).
If you train again after supercompensation is at maximum, you'll make gains, but nowhere nearly as efficiently. That is because, by that time, atrophy from detraining has begun.
PERIODIZATION FOR BODYBUILDING IS AS SIMPLE AS "ABC"
Notice in the above illustration that the progression is C-B-A-B-C-B-A-B-C-B-A and so forth. That's a personal thing. You can adjust it to fit your specific recuperative capabilities as you learn more about how your body responds to the schedule. You may find that you can recover faster, so more frequent C workouts -- or fewer A's and B's -- are called for. Or maybe you Type IIb fibers aren't recovering enough in a specific body part between your C workouts, so you add an A or a B. That's appropriate. The precise pattern is something only personal experience can show you.
"A" WORKOUTS are characterized by ample rest between sets in order to restore ATP, clear lactic acid and restore normal heart rate. This is a very low intensity workout designed primarily to avoid detraining effects while waiting for the "C" workout. Concentrate on training each bodypart according to how Mother Nature intended the muscle(s) involved to contract (e.g., with speed, limit strength or both).
The exercises performed for the larger muscle groups should be devoid of eccentric contractions to the greatest extent possible. If you don't have the technology (e.g., isokinetic equipment) to make this possible, at least de-emphasize the eccentric phase by lowering the weight very rapidly (of course, avoiding the ballistic shock at the end of the range of motion). For forearm, calf and midsection work, this does not apply because they're principally red (Type I) muscle fibers, making them highly resistant to fatigue and microtrauma.
Also, it is not generally feasable to perform midsection, calf or forarm movements explosively, as these muscle groups involve very short ranges of motion. In general, chest, biceps, and hamstrings movements are done explosively (contraction speed is their strong suit), while triceps, delts and quads are built for both speed and strength. Your back, lats and smaller muscle groups should be worked for strength.
"B" WORKOUTS are moderate intensity workouts designed primarily to avoid detraining effects while waiting for the "C" workout. The principal aim of this workout is to ensure that muscle size is not lost from myofibrillar, mitochondrial and sarcoplasmic atrophy. As with "A" workouts, the exercises performed for the larger muscle groups should be devoid of eccentric contractions to the greatest extent possible. If you don't have the technology (e.g., isokinetic equipment) to make this possible, at least de-emphasize the eccentric phase by lowering the weight very rapidly (of course, avoiding the ballistic shock at the end of the range of motion).
"C" WORKOUTS are called "holistic" sets. This is a maximum intensity workout, particularly because it is grueling and because eccentric movements are emphasized maximally. It is performed nonstop, combining 2 or more exercises into one "giant" set. In other words, CONTINUOUS changing back & forth from explosive, heavy movements to slow, continuous tension movements with lighter weights. No rest between 5s, 12s and 40s is allowed. Do a total of about 200 reps nonstop. Repeat this holistic set once if you feel up to it, but no more. It's possible to do this many repetitions because the muscle fibers involved in the explosive movements are not the same ones that are targeted in the slower movements. So, while you're doing slow movements using red (slow-twitch) muscle fibers, for example, the muscle fibers you just got through exercising with explosive reps (white, fast-twitch muscle fibers) are recovering. It is not necessary to perform calf exercises holistically. Instead, "strength shoes" are worn daily in order to keep them sufficiently stressed for long periods of time. Also, holistic sets are not used in forarm, midsection or calf training. Because your low back is so susceptible to injury, you will do well to avoid holistic training there as well.
DAYS OF RECOVERY REQUIRED FOR EACH BODY PART BEFORE TRAINING IT AGAIN,
AND THE RECOMMENDED EXERCISES FOR EACH BODY PART
BODY PART "A" WORKOUTS "B" WORKOUTS "C" WORKOUTS
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CHEST 2 days rest 3 days rest 4 days rest
Bench Press Bench Press Bench Press
Cable Crossovers Dumbbell Benches
Cable Crossovers
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SHOULDERS 2 days rest 3 days rest 4 days rest
Dumbbell raises Same Same, but do front,
(front, lateral and lateral and inverted
inverted) separately
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TRAPS 3 or 4 days rest
Barbell Shrugs (Trapezii I & II)
Barbell Shrugs while slightly bent forward (Trapezii III & IV
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LOWER BACK 3 days rest 4 days rest (No "C" workouts
recommended -- too
Back extensions Back extensions much chance of injury)
(Note: While it's OK to work the lower back on the same day as legs, you
should never do lower back workout the day before or after leg workouts)
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UPPER BACK 2 days rest 3 days rest 4 days rest
Bent over rows Bent over rows Bent over rows
Lat pulldowns Lat pulldowns Long cable pulls
Lat pulldowns
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BICEPS 2 days rest 3 days rest 4 days rest
Barbell curls Seated incline Dumbbell curls
(straight bar) curls Scott curls (Barbell)
(Note: While it's OK to work biceps on the same day as upper back, you should
never do biceps the day before or the day following upper back workouts)
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TRICEPS 2 days rest 3 days rest 4 days rest
Pushdowns Pushdowns Pushdowns
French presses French Presses
Nose Crushers
(Note: While it's OK to work triceps on the same day as chest, you should
never do triceps the day before or the day following chest workouts)
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MIDSECTION 2 or 3 days rest
Weighted Prestretched crunches
Russian Twists
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QUADS 3 days rest 4 days rest 5 days rest
Safety squats Safety squats Safety squats
Leg extensions Leg extensions
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HAMS 3 days rest 4 days rest 5 days rest
Keystone Deadlifts Glute/ham raises Glute/ham raises
(prestretch ham- Standing leg curls Standing leg curls
strings by tilting Keystone Deadlifts
pelvis, lower bar
to knees)
(Note: Quad and ham workouts typically best if done together)
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CALFS 2 or 3 days rest
Strength shoes (worn daily)
PERIODIZATION REFERENCES
Birsin 'The Basis of Training, 1925;
Bondachuk, A. (1988). Periodization of Sports Training. Soviet Sports Review. 23(4): 164-166.
Bompa, T.O. (1983). Theory and Methodology of Training--The Key to Athletic Performance. Kendall/Hunt Publishing; Dubuque, Ia.
Chernyak, A.V., Karimov, E.S. Butinchinov, Z.T. (1979). Distribution of Load Volume and Intensity Throughout the Year (Weightlifting). Soviet Sports Review. 14(2): 98-101.
Fry, R.W., Morton, A.R., Keast, D. (1992). Periodisation and the Prevention of Overtraining. Canadian Journal of Sport Science. 17(3): 241-248.
Gilliam, G.M. (1981). Effects of Frequency of Weight Training on Muscle Strength Training. Journal of Sports Medicine. 21: 432-436.
Gorinewsky 'Scientific Foundations of Training, 1922
Hakkinen, K., Komi, P.V., Alena, M. (1987). EMG Muscle Fiber and Force Production Characteristics During One Year Training Period in Elite Weightlifters. European Journal of Applied Physiology. 56: 419-427.
Hatfield, F.C. (1989). Power: A Scientific Approach. Contemporary Books; Chicago, IL.
Kopysov, V.S. (1979). Recovery in the Training of Weightlifters. Soviet Sports Review. 14(4): 202-203.
Kotov (Olympic Sport, 1917)
Matveyev 'Fundamentals of Sports Training' (Progress Publishers, Moscow, 1977),
Medvedew, A.S. (1983). Periodization of Training in Weightlifting (Preparatory Plan For a Base Mesocycle). Soviet Sport Review. 18(4): 157-161.
Minchenko, V.G. (1989). The Distribution of Training Load Throughout the Yearly Training Cycles of Athletes. Soviet Sports Review. 24(1): 1-6.
Letunov (Reflections on the Systematic Formulation of Training: 'Sovietskii Sport', 1950).
Plehjov, V.N. (1991). How to Structure Training. Soviet Sport Review. 26(2): 66-69.
Sale, D.G., MacDougall, D. (1981). Specificity in Strength Training: A Review for the Coach and Athlete. Canadian Journal of Applied Sports Science. 6: 87-92.
Selye, H.(1991). Stress Without Stress. J.R. Lippencott; New York N.Y.
Siff & Verkhoshansky: 'Supertraining - Special Strength Training for Sporting Excellence', 1996).
Sinclair, R.G.(1985). Normalizing the Performances of Athletes in Olympic Weightlifting. Canadian Journal of Sports Science. 10(2): 94-98.
Stone, M.H.,O'Bryant, H.,Garhammer,J. (1981). A Hypothetical Model for Strength Training. Journal of Sports Medicine. 21: 342-350.
Vsorov 'Basic Principles of Training Athletes', Moscow, 1938).