What is periodization?
periodization is a controlled approach to fitness training, which emphasizes progressive variations and cycling. Usually formulated to suit the plan of a competitive athlete, plans to periodize diversified training for a certain period of time to prevent the monotony and effect of the plateau. Periodization has evolved in Eastern Europe during the 1950s and has become a widely employed approach to successful training.
The formulation of periodization is based on a model developed by endocrinologist Hans Selye, who first confirmed the reality of biological stress. Its model, general adaptation syndrome (GAS), describes the three phases when the biological organism is subject to stress. Initially, the body enters the alarm phase in which it experiences a primary shock that existing stress sites on its system. As soon as the shock retreats, the organism advances to the adaptation phase, where the biological system begins to compensate for better solutions by stress. During the third phase, known as exhaustion, adaptacE waves and begins to fall.
According to Selye, the stress that is beneficial, known as eustress and the negative stress is distress . During periodization, it is necessary to maintain Eustress at a healthy level to benefit the training. When training becomes excessive, its tax on the individual can lead to physical, emotional and psychological damage and illness.
The principle of periodization is to maintain the momentum gained in the adaptation phase without allowing the body to experience the phase of exhaustion. The individual training must be planned in advance and diversified to prevent monotony. When the training regime becomes predictable, the body is no longer attacked and a plateau is achieved where there will be no further progress. Simillia, if the body is not allowed enough to recover after training, the same type of stagnation occurs.
Periodization application is designed around the contest calendarVCE. Performance history and individual potential play a key role in the development of a suitable training schedule. Training cycling is specific to the target and includes a balanced rotation of performance, strength and maintenance strength and then sufficient active recovery time. The rotation of the exercise can be a linear or random variation depending on the need for volume and intensity. The training regime itself is generally simplistic and flexible, which makes it easy to adjust if necessary.
The overall annual training plan called macrocycle is divided into three phases, each focusing on preparation, competition and crossing. The preparatory and competitive phases are used for the readiness of individual work in the Commutper. The transition phase provides individuals of psychological and physical relief, allowing the body sufficient time to recover.
macrocycle is divided into internment, each of which lasts nearly two months that are designed to emphasize a specific type of training,intensity and repetition. The duration and content of each mesocell depends on the phase of the macrocycle. There are microcycles in each mesocycle that lasts one week. Each microcycle focuses on a specific aspect of the overall goal of the phase -specific mesocycle because it fits into the plan of training macrocycles. The final goal of the mesocycle is that the top performance of the individual coincides with the planned competitions that occur throughout the macrocycle.