No matter how good your exercise selection is, if your planning sucks, you won't go far. Periodization is the 'overall long-term cyclic structuring of training and practice to maximize performance to coincide with important competitions' (taken from Supertraining). The word periodization is thrown out there alot. Some people structure their whole training methodology around it (Westside and the Conjugate Method) and to others it's just another buzz-word. Let's have a look at some basic ideas we employ when a new athlete steps into our gym.
#1: Training and Skillwork aren't Mutually Exclusive
This is probably the most important rule. Developing technical ability and strategy is the most important component for sporting success. The saying 'less is sometimes more' is hard to grasp. There are very few things which work this way. The more you study, the better your marks. The more fuel you put in your car, the further it can drive. But with training, the more you do won't always lead to being a conditioning machine. This is one of the most common mistakes - training too frequently which can lead to fatigue during skill-based sessions. Make sure you consider the fatigue after-effect of your strength and conditioning session.
TIP 1: Limit strength and conditioning to 2-3times per week and make sure you are fresh for your important training sessions (ie - sparring)
#2: The Simple Way Usually Works Best
The linear model is the most traditional form of periodization. It means you focus on one fitness parameter for each training block, and the fitness parameter is more specific as competition approaches. We usually move from Strength to Power to Conditioning. One adjustment we have made is to dedicate a small portion of the previous fitness parameter to prevent detraining. We also include the following fitness parameter, so when we change training blocks, the training pace doesn't feel so foreign (those who have switched from a strength cycle to a hard conditioning cycle will know what I'm talking about)
TIP 2: Identify how many weeks out you are from a fight and divide the total time into mini-blocks which focus on a specific fitness parameter
#3: We Don't Always Know When We're Fighting
Not everyone is given adequate notice for a competition. Even with adequate notice, last minute decisions are common. One big deciding factor for last minute decisions is fitness. Concurrent Periodization involves developing multiple fitness parameter simultaneously. This means in each training session, there will be exercises dedicated to speed, power, strength, conditioning and muscular endurance. By following a protocol like this, it makes sure that you are in good shape year-round. The main drawback is that it doesn't work that well for advanced/elite athletes, because they require a higher training stress (volume + intensity) to elicit improvements for each fitness parameter. Here is one of our athletes following the concurrent template:
TIP 3: Athletes who compete frequently should employ the concurrent model of periodization
The planning of training sessions is essential. Correct exercise
selection will only lead to optimal performance results when it is
accompanied by a structured training plan. Get out a pen and paper and start planning!
