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Athlete Training Periodization Guide

The document outlines a periodization model for a sport program with four phases: off-season, pre-season, first transition, and in-season. The off-season focuses on general physical preparedness through higher volume resistance training. The pre-season decreases training frequency and volume while increasing sport-specific qualities. The first transition shifts the focus from strength to power. The in-season phase features low training volumes and peaking periods to reduce fatigue during competition, as well as maintenance periods. Key principles are adjusting volume no more than 10% weekly and allocating sets appropriately across muscle groups. A sprinter program example applies these phases to a speed-focused training plan.

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Bhavesh Hotwani
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357 views2 pages

Athlete Training Periodization Guide

The document outlines a periodization model for a sport program with four phases: off-season, pre-season, first transition, and in-season. The off-season focuses on general physical preparedness through higher volume resistance training. The pre-season decreases training frequency and volume while increasing sport-specific qualities. The first transition shifts the focus from strength to power. The in-season phase features low training volumes and peaking periods to reduce fatigue during competition, as well as maintenance periods. Key principles are adjusting volume no more than 10% weekly and allocating sets appropriately across muscle groups. A sprinter program example applies these phases to a speed-focused training plan.

Uploaded by

Bhavesh Hotwani
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We take content rights seriously. If you suspect this is your content, claim it here.
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Program Design and Periodization

Periodization:
Overall Goal: Get more sport specific closer to the season

Off season:
• Focus is GPP (General Preparatory Phase)
o Building the Engine
o General Muscle Hypertrophy and Conditioning
o 4-6 resistance training sessions per week
• Typically includes a Hypertrophy/ Strength Endurance Phase
o Increase Lean Body Mass
o Develop Muscular and Metabolic Endurance
• Objective Testing: General Strength (ex: pull-ups, 1RM bench press, 1RM power clean)

Preseason:
• Decrease Frequency to 3-4 resistance training sessions per week
• Progressively Reduce Volume throughout the preseason
• SPP (Specific Preparatory Phase)
• Typically includes a Basic Strength Phase
o Increase Strength of primary muscle groups for the sport
• Objective Testing: Sport Specific Qualities (ex: Vertical Jump, 300-yard shuttle run, MB Throw)

First Transition (late Preseason)


• Daily variations in training load to facilitate recovery
o 30-85% 1RM in the late preseason!
• Shift from increasing Strength to Increasing Power
o How quickly can the athlete express strength

In-season:
• “Competition work”
• 1-3 resistance training sessions per week
• Peaking phases Low Volume (typically 1-3 sets of 1-3 reps)
o Peaking typically only for 1-2 weeks
o Reduces fatigue to obtain supercompensation
• Maintenance phases 2-5 sets of 3-6 reps (this looks a lot like preseason training)
o Prevent detraining (necessary for long seasons)
o High Intensity (85-93% 1RM)
Key points for all phases:
*Generally adjust volume no more than 5-10% per week
This maintains an acute to chronic workload ratio of less than 1.3 (research has shown above 1.5 to
increase risk of injury)
*Allocate volume appropriately across muscle groups
• Muscle protein synthesis response decreases after about 5-8 sets per muscle group
o 10 sets of squats is not necessarily more effective than 5 sets even in a hypertrophy
phase

Program Design Examples:


Sprinter:
Post Season: Active Recovery
• Yoga, up to 1 mile runs, Prehab/ Rehab work such as strengthening lateral hip musculature
• Phase typically no longer than 4 weeks
Off Season:
• Runs up to 400m, low intensity plyometrics such as double leg bounding and hopping, basic
resistance training ex: squats, bench press, pull ups
Pre Season:
• Interval Sprints, Specialized Plyometrics, Single Leg Training
In Season:
• Speed, reaction time, plyometrics, technique drills, etc.

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