A successful training program manages the adaptive and recovery responses to specific interventions, applied in a structured way. Its strength lies in sequencing and structuring training interventions to induce specific physiological adaptations and peak performance at targeted times. Key to this is manipulating training volume, intensity, frequency, density, exercise type, and selection based on athlete needs and sport demands.
Three main theories explain how periodized training affects performance:
Periodization is defined as the logical and systematic process of sequencing and integrating training interventions to achieve peak performance at appropriate time points.
GAS describes how the body responds to stress in three phases:
Alarm phase: Initial stress triggers temporary performance decline.
Resistance phase: The body adapts and returns to baseline or higher performance.
Supercompensation: Performance improves beyond original baseline.
Exhaustion/overtraining: If stress continues without adequate recovery, performance decreases and maladaptations occur.
This theory expands on GAS. It suggests:
The greater the workload, the more fatigue accumulates.
Delayed recovery increases risk of overtraining.
New stimuli introduced after recovery allow adaptation and improved performance.
No new stimulus leads to involution or detraining.
Every training session results in:
Fitness: Positive adaptations
Fatigue: Temporary reductions in performance
Key Point: Preparedness = fitness - fatigue
Fatigue has a shorter duration than fitness. As fatigue dissipates, true performance is revealed. The model emphasizes balancing training load to maintain readiness.
Periodization refers to organizing a training program into cycles of varying durations and specificity. These are nested in a hierarchical structure:
| Period | Duration | Description |
| Multiyear plan | 2–4 years | E.g., a 4-year Olympic training cycle |
| Annual training plan | 1 year | Contains multiple macrocycles; includes preparatory, competitive, transition |
| Macrocycle | Several months to a year | Overall annual plan; includes all phases of training |
| Mesocycle | 2–6 weeks | Medium-duration blocks; focus on specific training outcomes |
| Microcycle | Several days to 2 weeks | Short-duration training blocks within mesocycles |
| Training day | 1 day | Includes one or more training sessions |
| Training session | Several hours | At least 30 minutes of rest between bouts = separate sessions |
Training periods are typically divided into:
Training volume starts high and decreases
Intensity and technical focus increase toward competition
The most common periodization model
The preparatory period occurs when there are no competitions and includes general and specific phases. Goals include:
Increasing lean body mass
Enhancing endurance (muscular and metabolic)
Preparing for high-intensity work
Low-to-moderate intensity
High volume
Targets base development
Sport-specific activities increase
Transition to higher intensities
Occurs early in the preparatory period and includes:
Intensity: 50–75% of 1RM
Volume: High (3–6 sets of 8–20 reps)
Goals: Increase muscle size and work capacity
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