The Fundamentals of Periodization | Planning the Mesocycle

Flow High Performance
23 Aug 201809:53

Summary

TLDRIn this presentation by Petey from Flow High, the focus is on planning a mezzo cycle in training periodization. A mezzo cycle is defined as a block of training involving progressive overload followed by a deload period for recovery. The video outlines how to structure three types of mezzo cycles: accumulation, intensification, and realization, each with distinct focuses on volume and intensity. Practical examples for speed, power, strength, and endurance exercises illustrate how to implement these principles effectively, culminating in a taper phase designed to peak performance while reducing fatigue.

Takeaways

  • 🏋️‍♂️ A mezzo cycle is defined as a training block that includes an overload phase followed by a deload phase.
  • 📈 The training load throughout a mezzo cycle progressively increases before a final week of reduced load for recovery.
  • 📅 Annual plans can be divided into three phases: accumulation, intensification, and realization, each with distinct training focuses.
  • 📊 During the accumulation phase, training volume increases while intensity is maintained.
  • ⚡ In the intensification phase, the focus shifts to increasing intensity while keeping the volume steady.
  • 🏆 The realization phase aims for peak performance, which involves reducing volume while increasing intensity.
  • 🗓️ It is crucial to apply deload periods appropriately to manage fatigue and enhance recovery.
  • 💪 Practical applications include specific exercises like sprints, medicine ball throws, and strength training, programmed differently across phases.
  • 🚀 In the accumulation block, exercise volume is gradually increased, with deloading occurring in the final week.
  • 🔄 In the realization phase, tapering is used to reduce fatigue while maximizing performance potential.

Q & A

  • What is the definition of a mezzo cycle in training?

    -A mezzo cycle refers to a block of training that typically includes a period of progressive overload followed by a deload period to facilitate recovery and adaptation.

  • What does the graph in the video illustrate about training load during a mezzo cycle?

    -The graph shows a progression of training load over the weeks, starting with a base load, increasing to a peak overload by week four, and then reducing the load in the final week for recovery.

  • How is the annual training plan divided according to the video?

    -The annual training plan is divided into three general phases: accumulation, intensification, and realization, each tailored to different training objectives.

  • What characterizes the accumulation phase in a mezzo cycle?

    -In the accumulation phase, the mezzo cycle focuses on increasing training volume while maintaining intensity to build a solid foundation for future training.

  • What is the goal of the intensification phase?

    -The goal of the intensification phase is to progress in intensity while maintaining volume, helping athletes adapt to higher demands.

  • What is the difference between a deload and a taper?

    -A deload reduces fatigue by lowering training loads, while a taper aims to achieve peak performance, allowing for reduced fatigue while preparing the body for competition.

  • Can you provide an example of a speed exercise used in the accumulation phase?

    -An example of a speed exercise in the accumulation phase is sprinting from a three-point start, with progressively increasing sets over three weeks.

  • How do strength exercises differ in the intensification block compared to the accumulation block?

    -In the intensification block, strength exercises maintain the same volume (sets and reps) but increase the weight used, while in the accumulation block, the volume is increased with a maintenance of intensity.

  • What is the purpose of incorporating different types of exercises in a mezzo cycle?

    -Incorporating different types of exercises allows for a comprehensive approach to training, targeting various physical qualities such as speed, power, strength, and endurance.

  • How is training volume adjusted during the realization phase?

    -In the realization phase, training volume is reduced while intensity is increased to ensure that athletes can perform at their best when it counts, particularly during competitions.

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関連タグ
PeriodizationTraining LoadFitness CoachingAthletic PerformanceTraining PhasesDload PeriodsExercise PlanningStrength TrainingSports SciencePeak Performance
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