Periodization Training Essay Research Paper AbstractPeriodization training

Periodization Training Essay, Research Paper

Abstract

Periodization training is a designed program involving the breakdown of training into different cycles throughout an athlete s preseason, season, and offseason. This technique was first designed for strength training, but has now been evolved to include the many components of any athlete s training needs. A basketball athlete has numerous obstacles in training to overcome to be a successful player, so the use of a periodization program would be a beneficial way to train.

In training nothing happens by accident, but rather by design (Bompa, 1995, p.95). Periodization training is a process of structuring training into phases, therefore, there is a design to it. It is designed to optimize strength and performance, while minimizing the potential for overtraining or injury. Basketball is a sport that involves strength and power, along with technique. For optimal results, basketball training should incorporate periodization training ideas.

Basics of Periodization

Periodization takes into account that athletes have different needs relative to training and conditioning during different seasons and modifies the program according to individual needs (Arnheim, 2000 p.76). A primary objective of training is for the athlete to reach peak performance at a specific time, usually the main competition of the year. To achieve this high level of performance, the entire training program must be properly periodized and planned so that development of skills and motor ability proceeds logically and methodically throughout the year (Bompa, 1999, p.83). Periodization takes this into account with its two basic components. The first component, periodization of the annual plan, pertains to how the year is divided into various training phases. The second component is how to structure strength training to maximize its effectiveness in meeting the needs of the specific sport. The latter of the two will be incorporated into the first by breaking down the annual plan into shorter more manageable components.

Periodization organizes a training and conditioning program into cycles. The macrocycle is referred to as one competition season that can range from one to even four years, like the Olympics. The idea behind the macrocycle is for the athlete to achieve peak level of fitness for competition by altering intensity, volume, and specificity of training (Arnheim, 2000). Training changes from high-volume, low-intensity, non-sport specific activity to low-volume, high-intensity, sport specific training when competition nears. These macrocycles are further divided into mesocycles that contain a transition period, a preparatory period, and a competition period.

The transition period begins after the last competition. The athlete is encouraged to participate in sport activities on a recreational basis. The transition period allows the athlete to escape both physically and psychologically from the intensity of competition (Arnheim, 2000). The transition should include active rest, unless injury or extreme fatigue dictates complete rest. This is an important period because it allows the athlete a period of time off to avoid becoming burnt out by the sport. However, the athlete should not cut-off all activity because it will lead to rapid loss of skill and fitness.

For serious athletes, the duration of the transition period should be no longer than four to six weeks, or many fitness benefits will diminish (Bompa, 1999, p.89). Athletes work hard to make gains in skill, general fitness, and strength. Therefore, athletes and coaches should remember that strength is hard to gain and easy to lose (Bompa, 1999, p.89). If athletes take a longer off-season they will more than likely experience detraining effects, resulting in the loss of most training gains and deteriorating most of the strength gains (Bompa, 1999). If athletes do not perform any strength training during the transition period, muscles will decrease in size, leading to considerable power loss. Since power and speed are interdependent, loss of speed will result as well (Bompa, 1999). These examples show it is really important for the athlete to remain active in the off-season, which will give the athlete a strong base when the preparatory period begins.

Following the transition period is the preparatory period which takes place during the off-season, when there are no upcoming competitions. The preparatory period is broken down into three additional phases: hypertrophy-endurance phase, the strength phase, and the power phase. The hypertrophy-endurance phase occurs during the beginning of the off-season and the training is at low-intensity, high-volume of repetitions (Bompa, 1999). Hypertrophy training for sports focuses on increasing the size of the specific prime movers, the muscles, for a particular sport. At this time activities may not directly relate to the sport. Hypertrophy training lasts for several weeks to even two months which allows the athlete to develop endurance, on which other more intense training can occur. Now that the endurance is built up, the strength phase begins, and weight training becomes sport specific (Bompa, 1999). Also, the intensity and volume progress to moderate levels. The last part of the preparatory period is the power phase. The power phase begins around the preseason and the athlete trains at high-inte