Sports periodization

Periodization is the systematic planning of athletic or physical training. The aim is to reach the best possible performance in the most important competition of the year. It involves progressive cycling of various aspects of a training program during a specific period. Conditioning programs can use periodization to break up the training program into the offseason, preseason, inseason, and the postseason. Periodization divides the year round condition program into phases of training which focus on different goals.

The roots of periodization come from Hans Selye’s model, known as the General adaptation syndrome The GAS describes three basic stages of response to stress: (a) the Alarm stage, involving the initial shock of the stimulus on the system, (b) the Resistance stage, involving the adaptation to the stimulus by the system, and (c) the Exhaustion stage, in that repairs are inadequate, and a decrease in system function results. The foundation of periodic training is keeping one's body in the resistance stage without ever going into the exhaustion stage. By adhering to cyclic training the body is given adequate time to recover from significant stress before additional training is undertaken. The response to a new stress is to first respond poorly and the response drops off. For example when the body is first exposed to sun a sunburn might develop. During the resistance stage adaptation improves the response to a higher level, called super compensation, than the previous equilibrium. The example would be that a suntan develops. The exhaustion stage is a continuation of the stimulus at too high a level and the increase gained from adaptation is now offset and all gains are lost. The example would be that wrinkles, spots, or even skin cancer develop. The goal in sports periodization is to reduce the stress at the point where the resistance stage ends so the body has time to recover. In this way the exhaustion stage does not reduce the gains achieved, the body can recover and remain above the original equilibrium point. The next cycle of increased stimulus now improves the response further and the equilibrium point continues to rise after each cycle.

Selye (1957) labeled beneficial stresses as "eustress" and detrimental stresses as "distress". In athletics, when physical stress is at a healthy level (eustress), an athlete experiences muscular strength and growth, while excessive physical stress (distress) can lead to tissue damage, disease, and death. Periodization is most widely used in resistance program design to avoid over-training and to systematically alternate high loads of training with decreased loading phases to improve components of muscular fitness (e.g. strength, strength-speed, and strength-endurance). The Selye-cycles are similar to the "micro cycles" used at later times.

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