PERIODIZATION BASICS

LUIGI T. BERCADES, M.S., CSCS

UNIVERSITY OF ASIA AND THE
PACIFIC
 DEFINITION
 A TRAINING PLAN WHICH CHANGES
YOUR WORKOUTS AT REGULAR
INTERVALS OF TIME
 INVOLVES MANIPULATING TRAINING
VARIABLES:
INTENSITY
VOLUME
REST
MODE
 BENEFITS
ALLOWS FOR PLANNED VARIATION, WHILE
MAINTAINING A COHERENT STRUCTURE
INCREASES RECOVERY AND RECUPERATION
POTENTIAL
GIVES A CLEAR AND SPECIFIC OUTLINE OF
WHAT YOU SHOULD BE DOING EVERY
TRAINING DAY
ALLOWS YOU MEASURABLE PROGRESS
COMBINES DIFFERENT GOALS
KEEPS YOU PSYCHOLOGICALLY FRESH
 TRAINING PRINCIPLES
OVERLOAD
REST
SUFFICIENT
RECOVERY
STRE NGT H

INSUFFICIENT
RECOVERY

TIME
 TRAINING PRINCIPLES
SPECIFICITY: TRAINING MUST BE
GOAL-SPECIFIC
MUSCLE-GROUP
SPEED
MUSCLE ACTION
ENERGY SYSTEM
VARIATION
DETRAINING
INDIVIDUALIZATION
 TRAINING PHASES OF
PERIODIZATION
MAJOR COMPETITIONS
MAJOR COMPETITIONS
VOLUME

INTENSITY

SKILL
TRAINING
EUROPEAN PREPARATION FIRST TRANSITION COMPETITION SECOND TRANSITION
AMERICAN PRE-SEASON IN-SEASON OFF-SEASON
STRENGTH/HYPERTROPHY STRENGTH/ PEAKING ACTIVE REST
POWER POWER
TRAINING PHASE LENGTH
 MACROCYCLE: USED TO DESCRIBE ONE
ENTIRE TRAINING YEAR
 MESOCYCLE: USED TO DESCRIBE THE
MAJOR TRAINING PHASES OF AN
ENTIRE TRAINING YEAR. FROM 4-6
WEEKS TO 2-3 MONTHS
 MICROCYCLE: REFERS TO ONE WEEK
OF TRAINING
 TYPES OF TRAINING
 GENERAL TRAINING: TO DEVELOP ALL-
AROUND FITNESS. SHOULD MOSTLY BE
DONE IN THE OFF-SEASON & EARLY
PRE-SEASON
ACTIVE RECOVERY
STRENGTH
MOBILITY
ENDURANCE
BASIC TECHNIQUE
 TYPES OF TRAINING
 SPORT-SPECIFIC TRAINING: REFERS TO
BOTH CONDITIONING & SKILL WORK. LATE
OFF-SEASON, PRE-SEASON & IN-SEASON
SPECIFIC FITNESS
ADVANCED SKILLS
 COMPETITION-SPECIFIC TRAINING:
SCRIMMAGES & MOCK COMPETITIONS
ADJUSTMENT OF TECHNICAL MODEL
 GOAL SETTING
 S - goals must be Specific
 M - training targets should be Measurable
 A - goals should be Adjustable
 R - goals must be Realistic
 T - training targets should be Time based
 E - goals should be challenging and
Exciting
 R - goals should be Recorded
 GOAL SETTING
 S - GOALS MUST BE SPECIFIC
 C - WITHIN THE CONTROL OF THE ATHLETE
 C - GOALS ARE CHALLENGING
 A - GOALS MUST BE ATTAINABLE
 M - TRAINING TARGETS SHOULD BE
MEASURABLE
 P - GOALS ARE PERSONAL
 PERIODIZATION MODELS
STRENGTH/POWER MACROCYCLE
CHANGE IN INTENSITY AND VOLUME

RECOVERY

RECOVERY

RECOVERY
VOLUME
INTENSITY
COMPETITIONS

MICROCYCLES 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42
MONTHS MAY
APRIL JUNE JULY AUG SEP OCT NOV DEC JAN
MESOCYCLES 1 2 3
 PERIODIZATION MODELS
INTENSITY
SAMPLE MESOCYCLES VOLUME
VOLUME OR INTENSITY

1 2 3 4 1 2 3 4

HIGH HIGH
MEDIUM MEDIUM

LOW LOW
“STEP APPROACH” HIGH-INTENSITY
 PERIODIZATION MODELS
INTENSITY
SAMPLE MICROCYCLE VOLUME
VOLUME OR INTENSITY

MON TUE WED THUR FRI SAT SUN

HIGH
MEDIUM

LOW

MICROCYCLE VARIATION FOR USE DURING A VERY HEAVY TRAINING PERIOD.

 PERIODIZATION MODELS
CHANGE IN INTENSITY AND VOLUME

MESOCYCLES

VOLUME
INTENSITY
COMPETITIONS

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46
MONTHS MAY
APRIL JUNE JULY AUG SEP OCT NOV DEC JAN FEB M
HYPERTROPHY STRENGTH POWER RECOVERY HYPER STRENGTH POWER
MESOCYCLES IN-SEASON
LOW-MODERATE
INTENSITY MODERATE MOD LOW L-D HIGH HIGH MODERATE
HIGH
VOLUME MODERATE LOW LOW HIGH MOD LOW LOW
PER I ODI ZATI ON PLAN FOR YEAR : 2002- 2003 SPOR T: W om en's Basketball

Major Com petitions Fr. Martin W BL NCR AA

C han ge
in
In ten s ity
and
V o lu m e
of
W o rk o u ts

Change
in
P ro p o rtio n
of
Tim e
D evoted
to
S trateg y
and
C o n d itio n in g

Microcycles (W eeks) 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52
Months April May J une J uly Aug Sept Oct Nov Dec J an Feb Mar April
Mesocycles Goals Pow erI n- SeasonR ecoveryHypertrophyStrength Pow er I n- Season R ecoveryHypertrophy Strength Pow er
Set/ R ep R ange 5 x 5 3 x 10 3 x 20 4 x 20 3 x 10 5 x 5 3 x 10 3 x 20 4 x 20 3 x 10 5x5
I ntensity High Moderate Low Low - Mod H ig h High Moderate Low Low - Mod High High
Volum e Low Low High High Moderate Low Low High High Moderate Low

Volum e,
I ntensity,
Major Com petition,
Skills,Conditioning
B ASK ET BALL PRO GR AM PROG R ESS CHAR T Benjam in Jose A. Sipin III
U nive rsity o f A sia & the P ac ific M e n 's V arsity B aske tb all T ea m Head Coach
APR M AY JUN E JULY AU G SEPT O CT NOV D EC JAN FEB M AR APR
S K ILL S
Athletic Stance
* stationary
* line drills
Pivot
* stationary
* line drills
*elbow to post
*post to elbow
B allhandling
* ball taps
* ball squeeze
* front spin
* back spin
* pendulum
* slap and rotate
* m ilitary
* around the head,waist,knees
* leg wraps side, front
* leg wraps fig. 8
* double leg-single leg front
side,back
* blur
* straddle flip
D ribbling
* piano
* high and low
* front swing
* side swing
* in and out single handle
* regular crossover
* stationary between the legs
* 1,2,3 leg wraps
* two front-two back
* behind the back
* double crossover
* high-low crossover
* two ball series
THANK YOU FOR LISTENING!
luigi.bercades@gmail.com