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Haff Notes

This document discusses periodization and its goals of reducing overtraining potential while maximizing adaptations and performance. It notes that periodization involves logically manipulating training variables through defined training periods and cycles. Proper program design is important, involving principles such as overload, variation, and recovery. Overtraining can be avoided through balancing volume and intensity over macrocycles, mesocycles, and microcycles. The document also discusses exercise and training specificity as well as different periodization models and techniques.

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Timm
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161 views4 pages

Haff Notes

This document discusses periodization and its goals of reducing overtraining potential while maximizing adaptations and performance. It notes that periodization involves logically manipulating training variables through defined training periods and cycles. Proper program design is important, involving principles such as overload, variation, and recovery. Overtraining can be avoided through balancing volume and intensity over macrocycles, mesocycles, and microcycles. The document also discusses exercise and training specificity as well as different periodization models and techniques.

Uploaded by

Timm
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Periodization: Are we Going Astray

Gregory Haff
Periodization
1. definition logical phasic method of manipulating training variables
a. by definition it is non-linear training
b. sequential and mutually dependent training periods cycles
c. planned variation
2. goals of periodization
a. reduce overtraining potential
b. maximize specific training adaptations
c. elevate performance at appropriate times
d. need to evaluate to determine where you are and where you are going
3. long term athlete development
a. Takes up to 12 years to master training
b. Plug and play doesnt work very well
i. But some people might try to give an Olympic training program to
high school athletes
c. Program design is everything
4. program design
a. resistance training improved performance
i. exercise selection and volume and intensity of training session
ii. altered metabolism
iii. hormonal responses
iv. adaptive protein synthesis
v. synthesis of structural proteins
vi. synthesis of enzyme proteins
vii. improved physiology
b. program training principles
i. overload
1. essential
2. stimulus
a. intensity
b. frequency
c. duration
d. rest intervals
3. repetition max training going to failure
a. Haff thinks this is the wrong way to go day after
day
i. Ok at times to training hard
b. Stone first said this in 1996
i. Training to failure doesnt activate higher
threshold motor units
c. Not training to failure has been found to results in
more strength gains.

i. (Training to failure) Results in higher


cortisol release a catabolic state
ii. Not training to failure stimulates more
growth hormone
iii. Might be more detrimental to high level
athlete
iv. Over reach can occur in as little as 5-10 days
of heavy lifting.
d. RPE doesnt work well for trained athletes - this
in reference to resistance training
4. volume load is more important
ii. variation
1. to stimulate recovery/ adaptation
2. reduces potential for overtraining
3. recovery
a. restore what was lost
b. recover glycogen
c. Time depends on the volume and intensity
d. prevents overtraining
e. Selyle General Adaptive Syndrome
i. Alarm phase can lead to overtraining if
no recovery
ii. Resistance phase
f. Factors that cause fatigue
i. Primary strength training stressors
1. volume
2. intensity
3. frequency
ii. concurrent training stressors such as aerobic
training
iii. life stressors
iv. nutrition
1. insufficient dietary intake
2. insufficient nutrient balance
g. factors that enhance recovery
i. appropriate loading
ii. protein and CHO after training
iii. creatine
iv. multiple training sessions
v. other
1. massage
2. contrast baths
h. Hakkinen and Kallinen look for article by these
authors
i. Multiple training sessions to enhance
adaptations

i. Phase potentiation i. Base phase


ii. Basic strength
iii. ?
iv. Peaking
j. Overtaining avoided by balance of volume and
intensity
k. Cycles
i. Macrocycle general prepa specific
preparation competition
ii. Mesocycle
1. General pre
iii. Microcycle daily variation
iii. Specificity
1. principle degree of similarity between exercises used in
training and sport
2. training and performance
a. football play last for ~6 sec and there are 50 sec
between plays
3. exercise specificity
a. movement pattern
b. force production
c. speed of force development
4. training specificity
a. bioenergetic specificity
c. trained vs untrained
i. more trained found to train at a higher intensity
ii. untrained need less variation
iii. trained athlete need more variations
iv. so load for trained would cause overtraining in untrained
5. Systems for training
a. Non-liner periodization
i. Two week training blocks
b. Undulating vs linear no differences found (Baker 1994 JSCR 8(4):235242
i. See Rhea 2002 JSCR 16(2):250-255 for example of programs
c. Motor unit recruitment
i. Determined by speed of contraction as well as load
ii. Lactic acid production might affect recruitment as well
1. Kraemer 1990 JAP 69(4): 1442-1450
2. Rotto 1988 JAP 64(6): 2306-2313
3. Behm 2002 JSCR 16(3):208-218
4. More RMs the longer it takes to recover
iii. Kawmori found optimal load for power is 70% 1-RM
iv. Every exercise has a different optimal load for power development

v. Literature varies
1. methods used to evaluate strength/power
d. one group used a vertical jump each day to set training loads for that day
e. Classic model of periodization this is not linear
i. Phases
1. Preparation
2. Transition
3. Competition
4. Transition 2
ii. Planned overreaching
iii. 4 week block of training
1. may agree with 4 week biocycle
iv. cluster sets
1. put 10-15 sec rests between repetitions in a set
2. works best for explosive exercises
v. post Activation Potentiation
1. example squats would precede box squats
vi. Replacement exercise
1. learn a new exercise then sub something similar and then
go back to the new exercise.
a. Likely to see improvement

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