What is periodization - How to build your training?

Periodization:

Training principle according to which performance increases more markedly if the training plan is divided into phases (also known as cycles), each emphasizing a particular element.

We know that when we try to do everything at the same time, we often get nowhere. It's the same in the area of ​​preparation for a race. If we try to improve our speed, endurance and running technique at the same time, it could be that we do not achieve any of these goals ... Or worse, that we end up injured! That is why it is appropriate to divide your training into phases. Here are the phases that are generally used to prepare for a competition:

 

  1. Progression phase: period when we start to increase the intensity and / or the volume of training in order to prepare for our important competition. The progression phase leads directly to the intensive phase.
  2. Intensive phase: phase that lasts from a few days to a month during which the training reaches its maximum intensity and / or volume. It is often during this phase that some athletes go to training camp.
  3. Sharpening phase: Phase which lasts from 1 to 3 weeks and which precedes the important competition where you want to obtain a good performance. This phase is marked by a decrease in training volume, but generally, the intensity remains quite high.
  4. Important competition
  5. Maintenance phase: the phase between the end of the important competition and the end of the season.
  6. Annual rest phase: Period of relative rest (no need to sit and eat chips), where running is less important. Usually, this period lasts from 2 weeks to 1 month. This period takes place after the last competition of the season, so often in November for us Quebecers.
  7. Off-season training phase: resumption of running after annual rest. Usually this phase is used to work on qualities other than those needed during the season. For example, you can do some weight training or cross training.

If you have only one important competition in the year, this cycle lasts 1 year. Often, athletes prepare for 2 important competitions per year. The second cycle is then shortened and following the first major competition, phases 6 and 7 are not addressed.

Two types of periodization:

Linear periodization

Example of linear periodization

Linear periodization is a system that begins with a high training volume and gradually decreases as the intensity increases.

The linear model is considered to be the classic model for training endurance sports. This model gained a lot of popularity after the success of coach Arthur Lydiard. Here is just a short report on Arthur Lydiard and his runners.

Lydiard's approach was to run high volumes of low to moderate intensity training early in the progression phase (around 160km per week). The maximum speed during this period was the speed we now call "tempo".

Following this first period of preparation, the following month was devoted to training in the hills. The ribs could be of varying length and incline depending on the training objectives.

The intensive period was devoted to the athletics track. The training consisted of 800m or 1600 intervals at the start. During the sharpening period, the intervals decreased in length until reaching sprints of about fifty meters.

The advantage of this form of periodization is that you make sure you maximize the development of one physical quality before developing another.

The main disadvantage is that we do not prepare at a specific speed during the last few weeks. It can then be difficult to find the "right pace" during the important competition. Also, since we only reach our form of competition at the end, if we do other preparatory competitions, the results can be disappointing and decrease confidence.

 

Funnel periodization

Running funnel_periodization

A more recent training theory is funnel periodization. This method was developed at the same time that running became a professional sport. Runners had a new need: to reach their peak form during important competition, but also to be able to perform well in preparatory competitions in order to earn $ and satisfy sponsors.

This type of periodization takes advantage of the fact that training adaptations are very specific. So, the further away we are from the main objective, the more general the speeds worked are (much faster or much slower than the competition speed). The closer we get to the date of the competition, the more the volume of training done at specific speed increases.

For example, if an athlete wants to run 5 km in 20 minutes. Four minutes per kilometer would therefore be its specific speed. At the start of the progression phase, he will train more slowly during endurance training (5-6 ′ per km) and faster (3'30 ”per km and -) during short training (50m, 100m, 200m ). The closer he gets to his competition, the more training will take place at a speed of almost 4 ′ per km.

Training volume is gradually increased during the first part of the progression phase, peaks, and then drops back down a bit during the sharpening period.

Now, how do you use theory to build your workout?

Use periodization to set different goals for yourself each month. Define your important competitions, your rest periods and your transition periods. This is the most important part of periodization. Then, when it comes to planning your preparation phase, which method you choose is important, but not as important as planning your goals and rest periods. Good luck with your training!

 

author avatar
Daniel Riou General director
Managing Director of Challenge Group, Founder of Corporate Challenge and co-founder ofAltterre. I love anything related to physical activity and overall health. Holder of a bachelor's degree in Kinesiology from'Laval University Various trainings by The Runner's Clinic Emergence ProgramBeauce School of Entrepreneurship National Coaching Certification Program Level 2 in Badminton National Coaching Certification Program Level 1 in Weightlifting

7 thoughts on “What is periodization - How to build your training?”

  1. Hello Daniel,
    First of all, I must tell you that your project of detailing the art and science of periodization is quite a daunting one. Congratulations on daring to take it up!
    Now I would like to know if you are going to tackle the aspect of bodybuilding (resistance training if you prefer it) in running? In fact, I am especially curious to know your perspective on the subject and your way of approaching it in a complete planning.
    So there you go, looking forward to reading you about it!

    Reply
  2. Hi Maxime,
    it is indeed quite a project. I do not pretend to have the truth or to explain it perfectly, but at least this project has the merit of trying to decompartmentalize the principles that direct the training. Yes, there will be an article on bodybuilding. In the meantime, I'll tell you that I'm not sure about bodybuilding, but I've seen some pretty conclusive studies on plyometric training. What do you think?

    Reply
  3. Hello Daniel again,
    Indeed, a lot of convincing papers on plyometrics, especially among novice athletes.
    I would tell you that my position on bodybuilding for the runner is generally quite favorable. In a context where this one is very / too often injured and where it looks more like a "diesel" than a "turbo", I think that it is necessary to give a greater place to the muscu in CàP (in any case, larger than today).
    Where I am hooked is on the practical aspect of the thing. How, for example, manage to calculate exactly the "physiological stress" of a weight training session to include it as part of a week of training? In other words, how to superimpose the physiological stress of weight training with that of running training to arrive at an overall stress that can be periodized reliably?
    Most importantly, how do you make weight training digestible for the average runner who usually doesn't really like to indulge in it? How could we somehow hide it?
    I know, I know, a lot of questions and questions ...

    Reply
  4. Hello, I hope I am not late to answer your question.
    For planning its ma plus it is another approach than the Russian Matveiev
    For maxim, these very easy to do bodybuilding, the first of the things to do a test on the greatest load that you can lift, we sport jargon in the call 1 RM, after its you do not work 3 weeks, the 1st week with a load of your 1RM 70/80% the 2nd week 80/90% 3week 85/95% and you do another test of your 1RM, its a simple example.

    Reply

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