The Fundamentals of Periodization | Planning the Mesocycle

Summary

In 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.