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Periodization is a pretty common term and training practice within the realm of endurance sports athletes such as runners, triathletes, swimmers, and cyclists, but can also be used in other sports such as weight training.
When most endurance athletes think of periodization, they think of a pyramid, with the lowest intensity/highest volume at the bottom and the highest intensity/lowest volume at the top.
This pyramid is typically designed to peak for one event per year or, in some cases, multiple peaks per year.
In this guide, we will discuss the origins of periodization, reverse periodization, and key training principles to help you structure your next training calendar.
What Are The Origins of Periodization?
The concept of periodization1Kaufmann, S. (2019, August 20). What is Training Periodization? Trainingpeaks.com; TrainingPeaks. https://www.trainingpeaks.com/blog/what-is-training-periodization/ was developed during the 1950s in the Soviet Union as a way to train for the Olympics.
After the Russians’ success at the 1952 Helsinki Olympics, periodization became known as a novel and groundbreaking training method.
Because of this attention, Leo Matveyev established periodization approaches as a formal training practice in 1964. This practice primarily resulted from Matveyev’s book Fundamentals of Sports Training.
Matveyev’s periodization training principles were later adapted for use in Western countries in the mid-1980s.
Tudor Bompa is often credited with being the founding father of modern periodization and, more specifically, with introducing the concept to Western countries.
Specific to running, Arthur Lydiard created a periodization model that many runners have followed throughout the years.
There are also detractors of periodization in terms of the overall concept, as well as what model is best for what population. While this topic will be covered in another post, it is worth noting.
What Is Periodization?
Periodization typically refers to organizing an annual sports training program into quantifiable blocks of time (i.e., periods or phases such as macrocycles and mesocycles) that focus on specific physiological areas.
While there are different models and theories on periodization (non-linera and linear periodization, and block periodization), the overall gist is the same – to program and highlight specific training variables in phases to have an athlete reach their peak condition at a particular point in time… most often, their goal event.
What Are The Key Training Principles Of Periodization?
Before we get into reverse periodization, there are three trends to focus on when constructing a periodization-related training program.
Trend 1
Focus on developing the most race-specific physiology closest to the race and, conversely, develop the least specific physiology furthest away.
Trend 2
Focus on strengths closest to a race and weaknesses further away.
Common sense dictates that the most specific physiology of a particular race will not always align with an athlete’s strengths.
So, what should you do if the most specific physiology to your goal race also happens to be your weakness? Double down and focus on your weakness area further from the race.
Trend 3
During a training block, start with workouts with the highest training load and progress to workouts with the lowest load.
This trend is often reversed, meaning athletes will often start off a training block at a relatively easy training load and increase it as the block goes on.
The result is that they are fatigued toward the end of the block when the highest training load sessions occur, reducing the training effect.
Conversely, if athletes perform the highest training load at the beginning of a training block, they can perform at or near their maximum potential due to being the freshest at any time during the training block.
What Is Reverse Periodization?
As the name suggests, reverse periodization is the opposite of ‘traditional’ periodization, as defined in the introductory paragraph.
Instead of focusing on low-intensity/high volume at the beginning of a program (or training phase), the focus is on low-volume, high-intensity training.
The next logical question is, in what scenario would reverse periodization be appropriate?
To answer this question, let’s go back to trend #2 and, more specifically, the ‘Least Specific to Most Specific’ trend.
This means exactly as it sounds. For the race type/distance that you are training for (in this example, we’ll assume it’s a 5K), the least specific training medium comes at the beginning of the training period, and the most specific training medium comes at the end.
As 5Ks are raced at fairly high intensity, endurance training is the least specific training medium, and speed/interval training sessions are the most specific. The opposite is true for long-distance events such as marathons and ultramarathons.
What Is The Traditional View Of Periodization?
As alluded to in the opening paragraph, the traditional structure of periodization is to focus on lower intensity/higher volume first and then slowly transition to higher intensity/lower volume toward the end of the training cycle.
However, as noted above, the opposite (reverse periodization) would likely be the correct method for long-distance events such as marathons and ultramarathons.
The point is that the ‘type’ or periodization structure should not always be the same.
Rather, the structure of a training program with respect to periodization type should be assessed based on an individual’s needs (strengths/weaknesses) and the type of event being trained for.
What Are The Caveats?
There are two caveats that no matter what, easy cardiovascular training, or base phase training, should take place before any sort of intensity is integrated.
- If someone is new to cardiovascular training and/or is cardiovascularly deconditioned, it is advised to start off with easy intensity to allow them to build up aerobic fitness without too much stress.
- “Metabolic fitness precedes structural readiness.”
This quote by Jay Johnson means that individuals’ cardiovascular adaptation occurs at a faster rate than their musculoskeletal adaptation.
For example, from a cardiovascular standpoint, a runner might have no problem running for an hour at an intense level. However, their muscles and connective tissue might not be able to support or sustain this effort. Muscular endurance will take more time to develop.
Therefore, for athletes who do not have a foundational base of volume (especially those in impact-related sports such as running), starting at easy intensities will help the muscular and connective tissues adapt to the training process.
This is not to say that hard efforts cannot or should not be fused into the initial stages of a training program. However, they should be integrated intelligently.
What If There Is Too Much Volume at Either End of the Spectrum?
This is often the case with those training for a marathon.
The beginning part of the program is primarily made up of easy runs that increase in time/distance (e.g., base training), and the latter part of the program is focused on building volume with a focus on long runs and overall increasing weekly volume.
The net result of this is that for many marathon runners, the focus is overwhelmingly on developing their ‘low-end’ aerobic fitness with little to no focus on increasing other aspects of their fitness, such as VO2 max and lactate threshold.
The fact is that both short events (e.g., 5K) and long events (e.g., marathon) should have a substantial amount of intensity built into the program—it’s just a function of when in the program the bulk of the intensity occurs.
Workout Specific Programming
As high and low-intensity training exists at opposite ends of the spectrum, so does their effect on programming.
High-intensity (e.g., VO2 max-type intervals) work requires shorter adaptation periods, longer recovery between workouts, and less frequent sessions.
Conversely, low-intensity training (e.g., endurance) equates to a longer adaptation process and shorter recovery between workouts, so these workouts can be done more frequently.
The caveat to this concerning recovery is that long runs often require substantial recovery times.
The chart below denotes the four key workout types and their associated recovery and adaptation times. Intervals, for example, have a short adaptation time but require more recovery time than the other three workout types due to their intensity.
What About Using Heart Rate Zones?
While it is acceptable to use heart rate zones to base one’s training intensity around generally, it must be stressed that there is no magic on/off switch with respect to one’s energy systems as it pertains to intensity.
As an example, if your ‘aerobic’ zone ranges from 112-135 bpm, your body does not magically switch over to another area of physiological development at 136 bpm.
The reality is that regardless of your training or racing intensity, your body is utilizing all of your energy ‘zones’ simultaneously – albeit at different levels.
This is mentioned because even if an athlete starts off their training program or training block with high intensity versus low intensity, they are still developing the same physiological adaptations as they would while focusing at a low intensity… just not in the same amount.
It is common knowledge that training programs should be constructed individually due to various factors.
Despite this, the overall training program structure, specifically with respect to periodization, is often assigned the same regardless of the race being trained for and/or the athlete’s strengths and weaknesses.
Therefore, when creating a training program, it is not enough to address only workouts but also the program’s structure.
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