www.sprintstrong.com Periodisation: Importance and Integration of Resistance Training Tim Egerton, BSc (Hons), MSc, CSCS, ASCC Sprintstrong.com

www.sprintstrong.com Learning Objectives By the end of this session students should have an insight to: Specificity versus variation Models of periodisation The integration of strength and conditioning components and sports specific training

www.sprintstrong.com Basic Training Principles (Stone et al., 2002) Overload Specificity Mechanics and bioenergetics (Stone & O’Bryant, 1987; Wilmore & Costill, 1994) Variation Prolonged adaptations Sequencing

www.sprintstrong.com Principle of Dynamic Correspondence (Siff, 2003) Amplitude and direction of movement Accentuated region of force production Dynamics of effort Rate and time of maximum force production Regime of muscular work

www.sprintstrong.com Bioenergetic Specificity Phosphagen System Maximum strength training Neuromuscular adaptation Glycolysis Hypertrophy training Myogenic adaptation Oxidative System

www.sprintstrong.com Periodisation Linear Periodisation Long to short Short to long Undulating Periodisation Block Periodisation

www.sprintstrong.com Undulating Model (Haff, 2004) Monday 4 sets of 12 to 15RM Wednesday 4 sets of 8 to 10RM Friday 3 to 4 sets of 4 to 6RM Monday 4 to 5 sets of 1 to 3RM

www.sprintstrong.com Block Periodisation Accumulation Transmutation Realisation

www.sprintstrong.com Integration of Resistance Training Components of Fitness Needs Analysis

www.sprintstrong.com Sprinters High intensity days Maximal speed and acceleration work Plyometrics Max strength Low intensity days Tempo Hypertrophy?

www.sprintstrong.com Endurance Athletes Interval training and strength training on separate days? Strength training improves economy

www.sprintstrong.com Team Sports Conditioning components in sports training? Tactical metabolic conditioning Small sided games Many competitions

www.sprintstrong.com Strength & Conditioning Elements Sunday Match Monday Regeneration: aqua session, foam rolling, mobility, activation Tuesday Acceleration, agility, maximum strength Wednesday Tactical metabolic conditioning, hypertrophy Thursday Pre-habilitation Friday Regeneration: aqua session, foam rolling, mobility, activation Saturday Rest Sunday Match

www.sprintstrong.com Foam Rolling

www.sprintstrong.com Aqua Sessions

www.sprintstrong.com Summated Microcycles (Haff, 2004)

www.sprintstrong.com Novice Strength-Power Athletes (Haff, 2004)

www.sprintstrong.com Over-reaching (Haff, 2004)

www.sprintstrong.com Summary The principle of specificity is discordant with the principle of variation Periodisation is planned variation Different models of periodisation are suited to different sports and circumstances

www.sprintstrong.com References Haff, G. (2004). ‘Roundtable discussion: periodisation of training – part 1’. Strength and Conditioning Journal, 26(1), pp. 50-69 Siff, M. C. (2003). Supertraining. Denver: Supertraining Institute. Stone, M. H. and O’Bryant, H. S. (1987). Weight Training: a scientific approach. Minneapolis: Burgess International Stone, M., Plisk, S. & Collins, D. (2002). ‘Training principles: evaluation of modes and methods of resistance training – a coaching perspective’. Biomechanics, 1(1), pp. 79-103

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