Purposeful sequencing of different training units (long

Ciencias del Entrenamiento Deportivo

duration, medium duration and short-term training cycles
MCSD
and sessions) so that athletes could attain the desired
state and planned results.
Periodización del
Vladimir Issurin
Entrenamiento de Fuerza
Dr Luis Peñailillo, PhD
Laboratorio de Ciencias del Movimiento y el Ejercicio Logical systematic integration and sequencing of
Universidad Finis Terrae training factors to achieve training goals

lpenailillo@uft.cl @LPENAILILLO
Greg Haff

Interdependencia de Adaptive Syndrome

Habilidades Biomotoras

Haff (2011)

The stimulus-fatigue-
Secuenciación (long term)
recovery-adaptation theory
 Training Periods

Definiciones
Phases (macrocycles for the Soviets): The three phases are preparation,
competition, and transition.

Subphases: general preparation, specific preparation, precompetition,

competition, and transition. A subphase is made up of a group of macrocycles
with the same training direction and whose length can vary from 1 week (for a
short transition phase) to 24 weeks (for a long general preparation phase).

Macrocycle (mesocycle for the Soviets): group of microcycles with the same
training direction (according to the macrocycle and subphase) whose length can
vary from 2 weeks (for a precompetitive unloading macrocycle, also called a taper
macrocycle) to 6 weeks (for a long introductory macrocycle in general
preparation), but are generally 3 or 4 weeks long.

Microcycle: This is a cyclic sequence of training units that follow the macrocycle
goals. Its length can vary from 5 to 14 days. Usually 7 days long to match the
week.

Training unit: This is the single training session with pauses within the session
shorter than 45 minutes.

Annual plans are characterized by the number of competitive

Planning phases

monocyclical, bi-cyclical, or tri-cyclical.

Planning is the process of arranging a training program into
long and short phases in order to achieve training goals

Competiciones - Vacaciones - Viajes

The annual plan, phases, and subphases are tools used for planning Niveles de Planning
The macrocycles, microcycles, and training units are tools used for
programming.

Periodisation
Programming Periodisation incorporates planning and programming. Is the
structure of the annual plan and its content as it changes over time

Structure of the training process and the periodization of biomotor

Programming is the act of filling this structure with abilities as the plan’s content
content in the form of training modalities
Anual Plan

CLASSIC MODEL

Phases
Competitive Phase
Goal: maintain or slightly improve the physiological and
sport specific skills acquired in the preparatory phase of
development, while elevating preparedness and
performance at the appropriate time points.
Focus on sport specific activities, such as skill-based
conditioning exercises, with a minor focus on general
physical preparation activities.
PRECOMPETITIVE SUBPHASE
MAIN COMPETITIVE SUBPHASE
Preparatory Phase
The preparatory phase of the annual training plan
induces physiological, psychological, and technical
adaptations that serve as a foundation for the
competitive phase
3 - 6 meses
GENERAL PREPARATORY PHASE: High volume,
lower training intensity. General motor abilities and skills
SPECIFIC PREPARATORY PHASE: Sport-specific
motor and technical abilities
Transitional Phase
Bridge between either two annual training plans or
two macrocycles there should be a minimal emphasis
on sport specific skills in order to maintain technical
proficiency
This important phase of the annual training plan typically
lasts between two and four weeks, but if the annual
training plan is particularly stressful, it can be extended
to six weeks
Macrociclos
Shorter the macrocycle is (for instance, a 2+1 structure,
which entails 2 weeks of loading followed by 1 unloading
week), the lower the increase from the beginning load.
- Shorter macrocycles are used from the specific
preparation onward, as the training intensifies.
Longer macrocycle permit a larger increase, but it
generally starts at a lower intensity.
- Longer macrocycles (3+1 or even 4+1 weeks) are
used in the general preparation when the intensity at
the beginning of the macrocycle is low.
 Mesocycles

blocks of training, or summated microcycles

Microcycle
The microcycle is the smallest and most basic training structure, and it contains very
specific training objectives. It can last from several days to two weeks

ORDINARY MICROCYCLES: Lower training loads performed at submaximal

intensities. With this type of microcycle, the training load is gradually and uniformly
increased with successive microcycles.

SHOCK MICROCYCLES: A sudden increase in training load while maintaining a high

volume of training. Shock microcycles are widely used during both the preparatory and
competitive phases of training by advanced athletes who have developed a
substantial training base.

PRECOMPETITIVE MICROCYCLES: This microcycle may be considered an early

portion of the precompetitive taper. It is marked by reduced training volumes, but it
also emphasizes sport-specific training activities that elevate performance.

COMPETITIVE MICROCYCLE: The competitive microcycle occurs immediately prior

to a competition. It maximizes performance and preparedness.

RECOVERY MICROCYCLE: Is a training structure that contains a reduced training

load in order to induce recovery by allowing the athlete to rest, heal, and prepare for
upcoming training blocks.

Microciclo Ondulación de Microciclos

 Alteración de Carga en un
Unloading
Microciclo
DAILY UNDULATION

Alteración de Carga en un Training Day y Training

Microciclo Session
DAILY UNDULATION

A training day contains one or more interconnected

training sessions that are constructed in accordance
with the objectives established by the microcycle
plan.

A training session or workout is the basic structural

unit in a periodised training plan. Typically, multiple
training sessions are performed each day in order to
target several training factors.

7 Leyes 1. Desarrollar la movilidad

del entrenamiento de Fuerza articular

• Usar ROM
completo

• Tobillo
 2. Desarrollar resistencia
de ligamentos y tendones
• La fuerza muscular aumenta mas rápido que los
tendones y ligamentos.
3. Desarrollar la fuerza del
CORE
• Proteger la columna
• Producir mas y “mejor” fuerza

• Descansos

• Cargas y descarga

• Aumento progresivo de la carga

4. Desarrollar los 5. Entrenar movimientos,

músculos estabilizadores no músculos individuales
Cadenas motoras usadas en las disciplinas
especificas
• Trabajo unilateral

6. No enfocarse en lo que es NUEVO, 7. Periodizar la Fuerza a

pero si en lo que es necesario
largo plazo

FUERZA

HIPERTRO
FIA
 Principios del 1. Incremento Progresivo
de la Carga
Entrenamiento

Problema de la carga standard (constante)

Principio de Sobrecarga step-type loading

…entrenamientos hasta la fatiga …
The step-type method requires a training load increase followed
también en deportistas?
by an unloading phase during which the body adapts,
regenerates, and prepares for a new increase.

2-5% increases por microcycle (weeks)

Reverse step loading:

weightlifting

tapering for competition

 Flat loading pattern
During the early part of the preparatory phase for all sports, the step
For advanced athletes with a strong strength training loading pattern prevails, ensuring better progression. The flat loading
background. High-demand training is performed at the pattern is better suited for the late preparatory phase, especially for power
sports and for athletes competing at or beyond the national level.
same level for two microcycles, followed by a low-load
recovery week

Loading Variables Repeticiones

Buffer 0 means going to concentric failure, a
preferred modality for hypertrophy training. Doing
multiple 1 to 3 reps per set to failure or close to
failure (5 percent buffer) elicits gains in relative
strength that is an increase of strength without an
accompanying increase of body weight. Going to
failure or getting close to failure with a slightly
higher time under tension per set and performing
3 to 6 reps will elicit gains in absolute strength
that are gains in both strength and muscle size.

Performing sets of 1 to 3 reps with a buffer of 10

to 20 percent will increase both maximum
strength and power (what some call the “strength-
speed method”). Performing 3 to 6 reps with a
buffer of 25 to 40 percent will increase both
maximum strength, via an improvement of the
intermuscular coordination, and power (what
some call the “speed-strength method”).

Series, Tempo y Descanso Principio de Variabilidad

• SETS: We can increase sets in order to increase work capacity and endurance (more
volume). We can also keep the same number of sets to increase one of the other
parameters or decrease the number of sets to unload or peak. The number of sets
(volume) is the single most influential variable the on training’s residual fatigue effect.
• TEMPO: is the duration of a full rep. Tempo is indicated with 3 or 4 numbers. The first
number depicts the duration in seconds of the eccentric phase; the second number
depicts the pause between eccentric and concentric; the third number depicts the
duration of the concentric phase (an X means explosive); and the fourth number
depicts the pause between the concentric and eccentric phase.
• Eg., 3.1.X.0 for a squat means a descent of 3 seconds, followed by a pause of 1
second, followed by an explosive ascent and no pause before descending again.
To reach high performance, any athlete must dedicate 2 to 4 hours
each week to strength training, in addition to performing technical,
tactical, and energy systems training
Boredom and monotony can become obstacles to motivation and
improvement. The best way to overcome these obstacles is to
incorporate variety into training routines. Variety improves
psychological well-being.
• Full ROM o mas especifico dependiendo del deporte
• Usar ejercicios unilaterales

• REST: We can increase the rest interval if the macrocycle moves toward a decrease • variar la carga
in reps and an increase in intensity (percentage of 1RM). We can decrease the rest
interval in order to increase endurance (more density). • variar el tipo de contracción y la velocidad

• Variar el método (peso libre,maquinas, peso corporal)

 Principio de Principio de Especificidad
Individualización
• Develop sport-specific strength

• Cadenas musculares del deporte

Evaluación • Specificity and the Dominant Energy System

• Misuse -> asymmetrical and inharmonious body development

and neglects the antagonist and stabilizer muscles.

• Misuse -> hamper the development of the prime movers and

result in injury. Overemphasizing specificity can result in
narrow development of the muscles and one-sided,
specialized muscle function.

Volumen de Entrenamiento
Quantity of work performed

Can be measured either in terms of the weight lifted per training session, per
microcycle, or per macrocycle or in terms of the total number of sets or reps
performed per training session, per microcycle, per macrocycle.
Diseños de los Keep records of the tonnage (total weight) lifted or the sets and reps
performed per session or per training phase to help them plan future training
programas de volumes.

entrenamiento Athletes attempting to develop muscular endurance use a high volume.

Maximum strength training results in lower tonnage and density, despite

the high load, because of the lower number of total reps and the longer rest
intervals.

A medium training volume is typical for athletes in sports that require power,
because the load is low to medium.

VOLUMEN (TIPS)
A dramatic or abrupt increase in volume can be detrimental.

a. The duration of a session should not exceed 75 minutes unless it is a high-volume,

maximum-strength session with long rest intervals or a muscle-endurance-long session for
an ultra-endurance athlete.

b. The volume of an anatomical adaptation session should fall between 16 and 32 total
sets.

- hypertrophy session between 16 and 24 (and less than one hour in duration)

- maximum strength session between 16 and 24.

- power session between 10 and 16

- power endurance or muscle-endurance-short session between 4 and 12.

c. Volume should not vary more than 50 percent within a macrocycle—for example, 2
sets per exercise in the first microcycle, 3 sets per exercise in the second and third
microcycles, 2 sets in the fourth (unload) microcycle.
 Intensidad del
Entrenamiento

Testing the 1RM every 3 or 4 weeks at the end of a macrocycle is

usually enough to reap the benefits of the 90 percent to 100 percent
intensity range

Número de ejercicios Orden de los Ejercicios

• Adequate exercise selection Motor complexity -> complex, multipoint
exercises should always be performed first
in a workout, when the nervous system is
• 9 a 12 ejercicios fresh.

The large-muscle group -> trained in a

• Analizar: unfatigued state.

- Necesidades del deporte To ensure better recovery, exercises should

alternate either between antagonist muscle
groups or between upper and lower body
- Fase del entrenamiento (disminuir hacia la
VERTICAL ORDER: Circuit
competencia)
HORIZONTAL ORDER: All sets per exercise
 Número de reps & Tempo

Número de Series Descanso (rest Interval)

Preparatory (preseason) phase and in particular the
anatomical adaptation phase, when most muscle groups
are trained more exercises are performed with fewer sets.

Pre-Competitive phase: training becomes more specific,

and the number of exercises decreases while the number
of sets increases.

Competitive phase (season): the purpose of training is to

maintain a certain level of strength or a given strength
combination, reduced number of sets, so that the
athlete’s energy is spent mostly on technical and tactical
work or sport-specific training

Periodizacion de la Fuerza Fase 1: Adaptación Anatomica

• Body building -> 1º Hypertrophy

• Sports ?

The main objectives of this phase are to involve most

muscle groups and to prepare the muscles,
ligaments, tendons, and joints to endure the
subsequent lengthy and strenuous training phases.

- Balance strength (symmetry, agonist-antagonist)

Muscular Balance

Fase 2: Hypertrophy
Hypertrophy I: athletes who require a distinct increase in muscle size
and strength.

- Loads between 15RM (i.e., 15 reps to failure) and 10RM with little
rest (60 to 90 seconds maximum) between sets.

Hypertrophy II: hybrid kind of work between hypertrophy and maximum

strength that prepares the fast-twitch muscle fibers for the hard work to
follow during the maximum strength training phase.

- Increases absolute strength by eliciting both neural and structural

adaptations.

- This phase uses loads from 8RM to 5RM with longer but not
complete rest intervals (90 to 120 seconds).

Variaciones
• Split routine: Athletes perform two or three exercises per muscle group. Because they
address every muscle of the body, they may be in the gymnasium for almost two hours to
finish the entire program. The solution is to divide the total volume of work into parts and
address one part of the body on each day.

• Forced repetitions: As an athlete performs a set to concentric failure, a partner assists by

providing sufficient support to enable one or two more reps.

• Rest-pause: An athlete reaches concentric failure in a set, then rests only 10 to 20 seconds
before starting again until concentric failure is reached (usually after one to three reps). This
approach increases the set’s duration and the hypertrophic stimulus.

• Drop sets: An athlete reaches concentric failure in a set, then quickly lowers the load by 5%
to 10% (depending on how many more reps the trainer expects the athlete to perform, or
whether an additional drop set is programmed), starts again, and continues until concentric
failure. This technique also increases the set’s duration and the hypertrophic stimulus.
 Fase 3: Maximum Strength
Heavy loads in training: 70-90%1RM or, less often, 90-100%.

Maximum strength I -> Intermuscular aspect of maximum strength

adaptations. Loads: 70 to 80% of 1RM.

Maximum strength II -> intramuscular aspect of maximum strength

adaptations. Loads: 80 to 90% of 1RM

Fase 4: Conversion a
fuerza especifica
Convert gains in maximum strength into competitive,
sport-specific combinations of strength

Strength -> into power; power endurance; or muscular

endurance.

Conversion to power: 4 or 5 weeks of specific power

training.

Conversion to muscular endurance: 6 to 8 weeks

because both the physiological and the anatomical
adaptations to such demanding work take much longer.

>70% 1RM 50-60% 1RM

other implements
(balls, bars throwing)
 Agility Power: isotonic

Power: Ballistic

Power: Power Endurance

Plyometric
 Ejemplo
the athlete to maintain previously reached strength levels.
Fase 6: Termino (cese)
Purpose of the cessation phase is to conserve the
athlete’s energy for competition and peak his or her
sport-specific biomotor abilities
The strength training program should end at least 3 to 14
days before the main competition
Modelos de
Periodizacion
Fase 5: Mantenimiento
2 to 4 exercises involving the prime movers will enable
Duration of each strength training session will be short:
20 to 40 minutes
Fase 7: Compensación
Transition from one annual plan to another.
The main goal of this phase is to remove fatigue acquired
during the training year and replenish the exhausted energy
stores by decreasing both volume and intensity of training.
No longer than 4 weeks for serious athletes.
Athletes should find time to work on the maintenance of
strength training.
Work on the antagonists, stabilizers, and other muscles
that may not necessarily be involved in the performance of
the sport-specific skills
Modelo Clásico de
Periodizacion
Parallel development of Physical abilities ????
Matveyev´s model
 Linear vs. Non-linear Block Periodisation
Periodisation
• A training cycle of highly concentrated specialised work-loads

• Alternative to mixed training

LINEAR: gradual progressive increase of intensity
• Mesocycle blocks is formed from three specialised types:

(i) accumulation, (ii) transmutation, and (iii) realization

NON-LINEAR: drastic variations of intensity within the
weekly and daily programme -> Undulating
Periodisation

Summated Microcycle Conjugated Sequencing

model (block) Model
The summated microcycle model uses a whole block of
training, or mesocycle, to emphasize a very specific training
factor, while other complementary training factors receive a
minimal emphasis

This general loading structure is

traditionally
referred to as a 3:1 loading parad
 PYRAMID LOADING

• Mas popular

• The physiological advantage of

Patrones de Carga del Entrenamiento using the pyramid is that it
de Fuerza prepares the nervous system for
(en sesión) higher tensions in a gradual way,
thus stabilizing technique and
lowering inhibitory mechanisms.

• Use a range of 10 percent to 15

percent in the loading pattern from
the first set to the last set of the
pyramid.

Flat Pyramid
Doble Piramide • Desarrollo de fuerza

By using a load of only one intensity level, the best neuromuscular adaptation for
maximum strength is achieved without confusing the body with several intensities.

• Muscle fatigue

• Muscle hypertrophy rather than

development of strength or
power
 Ejemplo

Sprinters Long Distance - Marathon

Cycling Triathlon
 Soccer Rugby

Podcasts
LIMITACIONES
https://guruperformance.com/episode-61-
periodization-theory-and-application-with-anthony-
turner-phd-msc-cscsd/

https://guruperformance.com/episode-81-
periodization-in-strength-conditioning-with-greg-haff-
phd/

POWER GAINS

Gracias

lpenailillo@uft.cl
 varying the training program at regular time intervals in
Fitness-fatigue Paradigm an attempt to bring about optimal gains in strength,
power, motor performance, and/or muscle hypertrophy

•Period: is the total length of the training plans; for example, it can be a 4-year cycle for Olympic
sports.

• Macrocycle (long-length cycle) typically the macrocycle lasts about a year. Over this time period, the
macrocycle typically provides for initial high-volume training (preparation) moving to high-intensity
technique-oriented training.

• Mesocycle (middle-length cycle), typically 2 to 3 months, can mimic a macrocycle in terms of

volume and intensity alterations, or it can be primarily devoted to 1 phase (i.e., general preparation
[GP], special preparation [SP], competition).

• Microcycle (short length), typically 1 week, can vary from week to week and day to day.

• Summated microcycles are blocks of microcycles (usually 3 to 6 weeks) in which each block
presents a specific pattern of volume and intensity loading. Generally, a block consists of 4 weeks.

• Peaking is a specific phase of a climactic sport usually at the end of a mesocycle devoted to bring
performance up to maximum levels. This is usually achieved by lowering the volume of training.

• Frequency is how often a specific stimulus is applied (per day, per week, etc).

• Intensity is related to a work rate or power output.

ejemplo