How To Jump Higher: Periodization

Summary

This video emphasizes the importance of periodization in training for athletes aiming to improve their jumping ability. It defines key concepts such as training volume and intensity, and outlines the sequence of physical qualities to be developed. The speaker explains different types of periodization, including sequential, non-sequential, block, concurrent, and conjugate methods. Additionally, they discuss how to strategically plan training through linear and undulating approaches, as well as the structure of microcycles, mesocycles, and macrocycles. Overall, the video provides a comprehensive guide for athletes seeking to enhance their performance effectively.

Takeaways

• 🏋️‍♂️ Periodization is essential for planning training to optimize jump height and ensure continuous progress over time.
• 📊 Understanding the concepts of volume and intensity is crucial; volume refers to the total work done, while intensity relates to the effort level.
• 🔄 Sequential periodization involves training physical qualities in a specific order to build upon each other effectively.
• ⚖️ Non-sequential periodization allows athletes to focus on specific deficits rather than following a rigid sequence.
• 🗂️ There are three main types of periodization based on physical qualities: block, concurrent, and conjugate.
• 📈 Linear periodization entails a gradual increase in intensity and a decrease in volume over time.
• 🌊 Undulating periodization incorporates fluctuations in volume and intensity, allowing for varied training loads.
• 📅 Training can be structured into cycles: microcycles (weekly), mesocycles (monthly), and macrocycles (yearly).
• 🔍 Long conjugate sequence systems allow for the development of multiple qualities without detraining others.
• 💬 Engaging with professionals for personalized training programs is recommended, and viewers are encouraged to ask questions and foster discussions.

Q & A

What is the primary focus of periodization in training?

The primary focus of periodization in training is to systematically plan training to optimize performance during specific times of the year and to ensure continuous progress over the years.

How is intensity defined in the context of periodization?

Intensity can be defined in three ways: by the type of movement (single joint vs. multi-joint), the speed of movement, and the load being used, which is typically measured as a percentage of one's one-rep max.

What are the three components of volume in training?

Volume in training can be defined by the number of sets and repetitions, the time intervals for activities, and the distance moved during exercises.

What is the difference between sequential and non-sequential periodization?

Sequential periodization involves a planned order of physical qualities to be developed over time, while non-sequential periodization allows athletes to focus on any quality they feel needs improvement, based on their current deficits.

Can you explain block periodization?

Block periodization focuses on training one physical quality at a time, often to the exclusion of others. This method is commonly seen in traditional jump programs that concentrate on max strength or power.

What is concurrent periodization?

Concurrent periodization involves training multiple physical qualities simultaneously. This approach is often used in sports like basketball, where athletes engage in various training aspects each day.

How does conjugate periodization differ from concurrent periodization?

Conjugate periodization is an emphasized form of concurrent periodization that prioritizes one quality while still maintaining others, allowing for focused improvement without detraining other areas.

What are the differences between linear and undulating periodization?

Linear periodization involves a steady increase in intensity over time paired with a decrease in volume, while undulating periodization features variations in volume and intensity across shorter cycles, such as daily or weekly adjustments.

What are the definitions of microcycle, mesocycle, and macrocycle in training?

A microcycle typically lasts a week, a mesocycle usually spans a month, and a macrocycle generally covers a year in the planning of training periods.

What does the term 'long conjugate sequence systems' refer to?

Long conjugate sequence systems refer to a training method that integrates various physical qualities over different time periods without allowing for the detraining of abilities, adapting to each athlete's response to training.