Periodization Models
This traditional model increases intensity while decreasing volume in a fairly straight path over a macrocycle.
What is linear periodization?
For older adults, this variable is often reduced compared to younger athletes, while frequency and technique emphasis may be maintained or increased.
What is training intensity?
This term describes a state where training stress exceeds recovery, leading to persistent performance decline and fatigue instead of improved fitness.
What is overtraining syndrome?
A runner who used to finish strong but now consistently fades late in workouts may be experiencing this performance change.
What is a decline in performance or loss of finishing kick?
The inability to continue a task, often associated with temporary feelings of tiredness.
What is Fatigue?
In this model, volume and intensity fluctuate across days or weeks, often alternating heavy and lighter training sessions.
What is undulating periodization?
When designing for someone with hypertension, aerobic training and resistance work that avoids sustained Valsalva maneuvers help manage this cardiovascular risk
What is elevated blood pressure response?
This less severe, short-term state features a temporary drop in performance that rebounds to a higher level after adequate recovery
What is functional overreaching?
Persistent muscle soreness, “heavy legs,” and frequent minor strains are examples of this category of overtraining signs.
What are neuromuscular symptoms?
The magnitude of effort.
Dividing the annual plan into preparatory, competitive, and transition periods is a classic example of organizing this long-term structure.
What is designing a macrocycle?
For an athlete in-season, maintaining strength and power while minimizing fatigue leads to programs characterized by this combination of volume and intensity.
What is low volume and moderate-to-high intensity?
When training stress is excessive for weeks, performance drops and does not rebound quickly, but without full-blown overtraining syndrome.
What is nonfunctional overreaching?
Elevated resting heart rate, frequent colds, and disturbed sleep patterns are signs that these body systems are being negatively affected.
What are the autonomic and immune systems?
The components of a training program that can be manipulated:
Three to six weeks of training that emphasize a specific goal, such as hypertrophy or maximal strength, define this intermediate planning block.
What is a mesocycle?
For a client with time and equipment limitations, using full-body sessions with multi-joint lifts exemplifies manipulating this design dimension to meet real-world constraints.
What is program structure based on logistics (time and equipment constraints)?
Murray and Kenney describe this combination of two core programming principles as essential to drive adaptation while reducing the risk of overtraining.
What are progressive overload and variation?
In Murray and Kenney’s framework, a cluster of physical, performance, and mood changes signals that this balance between three factors has been lost.
What is the balance between training stress, life stress, and recovery?
The body's failure to adapt to training.
What is maladaptation?