Slide 1WHAT IS IT?RESPONSES TO TRAININGSlide 4CYCLESPERIODSPREPARATORY PERIODHYPERTROPHY/ENDURANCE PHASEBASIC STRENGTH PHASESTRENGTH/POWER PHASEFIRST TRANSITION PERIODCOMPETITION PERIODSECOND TRANSITION PERIODAPPLICATION TO SPORTPERIODIZATION MODELSPRACTICAL APPLICATIONSlide 17SPORTS MED TEAMTRAINING INJURED ATHLETESCOMMON INJURIES/ADAPTATIONSCOMMON INJURIES/ADAPTATIONSCOMMON INJURIES/ADAPTATIONSCOMMON INJURIES/ADAPTATIONSCOMMON INJURIES/ADAPTATIONSCOMMON INJURIES/ADAPTATIONSCHAPTER 19PERIODIZATIONWHAT IS IT?• PREPLANNED, SYSTEMATIC VARIATIONS IN TRAINING• REDUCES RISK OF OVERTRAINING• MINIMIZES PLATEAUS IN TRAINING• DEVELOPED BY RUSSIAN PHYSIOLOGIST LEO MATVEYEV IN 1960’SRESPONSES TO TRAINING•GENERAL ADAPTATION SYNDROME (HANS SELYE- CANADIAN BIOLOGIST)•ALARM•A FEW DAYS TO SEVERAL WEEKS•EXCESSIVE SORENESS•DECREASE IN PERFORMANCE•RESISTANCE•BODY ADAPTS, RETURNS TO NORMAL FUNCTION•ALSO CALLED SUPERCOMPENSATION•EXHAUSTION•WHEN STRESS IS PRESENT FOR EXTENDED PERIODS•SIMILAR SYMPTOMS TO ALARM PHASE•CAN BE EFFECTED BY NON-TRAINING RELATED STRESS (JOB, SLEEP, DIET)CYCLES•MACROCYCLE•LONGEST DIVISION•TYPICALLY 1-4 YEARS•MESOCYCLE•SEVERAL WEEKS-SEVERAL MONTHS•2 OR MORE MESOCYCLES MAKE UP 1 MACROCYCLE•MICROCYCLE•1-4 WEEKS•2 OR MORE MICROCYCLES MAKE UP A MESOCYCLEPERIODS•PREPARATORY•FIRST TRANSITION•COMPETITION•SECOND TRANSITIONKEY POINTS: 1. VOLUME AND INTENSITY ARE THE MAIN VARIABLES BEING MANIPULATED2. PRIORITY SHIFTS FROM LOW SPORT SKILL TO HIGH SPORT SKILLPREPARATORY PERIOD•LONGEST PERIOD OF TRAINING•LIMITED SPORT SPECIFIC ACTIVITY•ESTABLISH BASE LEVEL OF TRAINING•LOW INTENSITY, HIGH VOLUME CONDITIONING•HIGH VOLUME LIFTING WITH LIGHT TO MODERATE LOADS•CONTAINS 3 PHASES •HYPERTROPHY/EDURANCE•BASE STRENGTH•STRENGTH/POWERHYPERTROPHY/ENDURANCE PHASE•OCCURS IN THE FIRST PORTION OF THE PREPARATORY PERIOD•TYPICALLY 1-6 WEEKS LONG•GOAL IS TO INCREASE LEAN BODY MASS AND DEVELOP MUSCULAR ENDURANCEBASIC STRENGTH PHASE•INCREASE MUSCLE STRENGTH•WORKOUTS BECOME MORE SPORT SPECIFICSTRENGTH/POWER PHASE•FINAL STAGE OF THE PREPARATORY PERIOD•LOW VOLUME, HIGH INTENSITYFIRST TRANSITION PERIOD•PERIOD SIGNIFIES CHANGE FROM HIGHER VOLUME/HIGHER INTENSITY TRAINING TO LOWER VOLUME/LOWER INTENSITY TRAINING•TYPICALLY ONE WEEK LONG, BEFORE COMPETITION PERIODCOMPETITION PERIOD•GOAL IS TO MAKE GAINS WITH HIGH INTENSITY, LOW VOLUME TRAINING•SPORT PRACTICE IS A PRIORITY•PEAK STRENGTH TYPICALLY LASTS FOR 3 WEEKS•SPORT SEASONS LASTING LONGER THAN 3 WEEKS MOVE TO MAINTENANCE PROGRAM TO AVOID OVERTRAININGSECOND TRANSITION PERIOD•“ACTIVE REST”•TYPICALLY 1-4 WEEKS•FOCUS IS ON UNSTRUCTURED, NON-SPORT, LOW INTENSITY ACTIVITY•REHABILITATE/REST INJURIES•CAN ALSO BE USED AS A DELOAD WEEK DURING LONG CYCLES OF HEAVY TRAININGAPPLICATION TO SPORT•OFF SEASON- POST SEASON 6 WEEKS PRIOR TO FIRST COMPETITION•PRE SEASON- THE 6 WEEK PERIOD LEADING UP TO FIRST COMPETITION•IN SEASON- ALL COMPETITIONS DURING THE YEAR (INCLUDING CONFERENCE/NATIONAL TOURNAMENTS)•POST SEASON- WEEKS IMMEDIATELY FOLLOWING THE FINAL COMPETITIONPERIODIZATION MODELS•UNDULATING (NONLINEAR)•DAILY FLUCTUATIONS IN LOAD AND VOLUME•RESEARCH SHOWS TO BE MORE EFFECTIVE•LINEAR•TRADITIONAL MODEL•GRADUAL PROGRESSION OVER TIMEPRACTICAL APPLICATIONVOLLEYBALL: 1 YEAR MACROCYCLEPRE-SEASON MESOCYCLE (May-July)STRENGTH AND POWER, PLYOMETRICS, ANAEROBIC CONDITIONINGFIRST TRANSITION (AUGUST)WORKOUTS SCALED BACK DUE TO FALL CAMPCOMPETITION MESOCYCLE (SEPTEMEBER-NOVEMBER)MAINTENANCESECOND TRANSITION (DECEMBER)2-4 WEEKS OFF/ACTIVE REST (ALSO INCLUDES FINALS WEEK AND CHRISTMAS BREAK)OFF- SEASON MESOCYCLES (JANUARY-MAY)PREPARATORY PERIOD MICROCYCLEENURANCE/HYPERTROPHY MICROCYCLEBASIC STRENGTH MICROCYCLECHAPTER 20REHABILITATION AND RECONDITIONINGSPORTS MED TEAM•TEAM PHYSICIAN•ATHLETIC TRAINER•PHYSICAL THERAPIST•STRENGTH COACH•NUTRITIONIST•PSYCHOLOGISTTRAINING INJURED ATHLETES•COMMUNICATE WITH AT STAFF/PHYSICIANS•COMMUNICATE WITH ATHLETES•MODIFY WORKOUTS, IF ABLE, SO ATHLETE IS STILL ABLE TO TRAIN•WORK TO INCLUDE ATHLETE IN AS MANY TEAM ACTIVITIES AS POSSIBLECOMMON INJURIES/ADAPTATIONS•CONCUSSION•PREVENTION: NECK, TRAP STRENGTHENING•MODIFICATION: OUT•SHOULDER•PREVENTION: STRENGTHEN MUSCLES AROUND JOINT, IMPROVE POSTERIOR STRENGTH, IMPROVE THORACIC MOBILITY•MODIFICATION: NO OVERHEAD TRAINING, NO BARBELL PRESSES, NEUTRAL GRIP PRESSES, THICK BARS/HANDLESCOMMON INJURIES/ADAPTATIONS•ELBOW•PREVENTION- IMPROVE THORACIC MOBILITY, IMPROVE POSTERIOR CHAIN•MODIFICATION- NO BARBELL PRESSING, USE NEUTRAL GRIP OR THICK GRIP, “HANDS FREE” PROTOCOL•WRIST•PREVENTION- IMPROVE GRIP/FOREARM STRENGTH•MODIFICATION- NO BARBELL PRESSING, USE NEUTRAL GRIP OR THICK GRIP, “HANDS FREE” PROTOCOLCOMMON INJURIES/ADAPTATIONSHANDS FREE PROTOCOLPRESSES: MACHINE/ MR CHEST FLYPULLS: MACHINE/MR PULLOVERSHOULDER: MACHINE/MR FRONT/LAT RAISE, REAR DELTOID ROWCOMMON INJURIES/ADAPTATIONS•BACK/SPINE•PREVENTION- STRENGTHEN CORE/LOW BACK•MODIFICATIONS- NO AXIAL LOADING, FRONT SQUAT, DB LUNGES, DB STEP-UPS, LEG PRESS, BELT SQUAT•HIP•PREVENTION- IMPROVE HIP MOBILITY, IMPROVE GROIN STRENGTH•MODIFICATION- LEG CURL, LEG EXTENSION, CALF RAISESCOMMON INJURIES/ADAPTATIONS•KNEE•PREVENTION- STRENGTHENING HAMSTRINGS, IMPROVED JUMPING/LANDING MECHANICS•MODIFICATION- HIP ADDUCTION/ABDUCTION/FLEXION/ EXTENSION, •SHIN/ANKLE/FOOT•PREVENTION- STRENGTHEN FOOT MUSCULATURE, ANTERIOR TIBIALIS•MODIFICATION- NO IMPACT, LEG CURL, LEG EXTENSION, HIP WORKCOMMON INJURIES/ADAPTATIONS•1 INJURED LIMB= 3 GOOD LIMBS TO TRAIN•CROSS-OVER THEORY OF STRENGTH TRAINING•ALWAYS CHECK WITH SPORTS MEDICINE BEFORE TRAINING AN