“Periodization is the process of dividing the training into smaller periods of training where the emphasis, or the target, of the training is altered during each period. Generally a manipulation of the volume, intensity, and frequency of workouts is done to bring a person to peak performance.” – Steve Magness in “The Science of Running”
The father of periodization is generally considered to be Tudor Bompa, an Olympic rower in the 1950’s he also coached numerous Romanian Olympians to medals in both track and field and rowing and was a member of the Romanian Institute of Sport. He is currently professor Emeritus at York University in Toronto. In his book “Periodisation : theory and methodology of training” Bompa laid out his theory of training methods. His theories have been further refined and developed by numerous authors, researchers and coaches however the fundamental concepts remain valid. These theories were not necessarily new, even at the time of writing, since there are records, which show that the Greeks (the original Olympians) used methods that are startlingly similar.
In his introduction to the subject Bompa identifies the characteristics, which are the fundamental scope of training. These can be further divided into two sub characteristics – Primary and Secondary.
Primary Characteristics
General Physical Development
Sport Specific Physical Development
Technical Skills
Secondary Characteristics
Tactical Abilities
Psychological factors
Health Maintenance
Injury Resistance
Theoretical Knowledge
In order to develop these characteristics, and in particular the primary characteristics, he hypothesised a periodization of the training cycle into a macro-cycle which represented the longest period (generally considered in terms of an annual plan, but in the case of Olympians could be as long as 3 or 4 years). This macro-cycle is further divided into meso-cycles in which specific characteristics such as the general physical development or specific physical development should be emphasised. Each meso-cycle can occupy a time frame from a minimum of two weeks to a maximum of 3 months. The meso-cycle is further divided into micro-cycles in which specific training sessions are considered. There are various theories concerning the length of the micro-cycles however the most common, and easiest for the amateur athlete to utilise, is that of a calendar week. Within the micro-cycle there will be a variation of training volumes and intensities, which allow for progressive fatigue, adaptation/compensation and recovery.
Example of variation of volume/intensity within a weekly micro-cycle (The Athlete’s Guide to Recovery. Sage Rountree 2011)
The training effect can be divided into three phases:
Immediate Training Effect – detected during and immediately after a training session in the form of physiological reaction to a training load.
Delayed Training Effect – the final outcome of a training session. The immediate post training effect will be reduced because of fatigue, however the delayed training effect is apparent after the fatigue dissipates.
Cumulative Training Effect – the result of several sessions or phases of training. Consecutive and progressively harder sessions increase the threshold of adaptation of the training phase.
This last effect was first described in “Weigert’s Law of Supercompensation” * (Carl Weigert 1845-1904) in which he described how progressively greater stress followed by a rest period would allow the organism to adapt to that stress, thereby permitting the next stage of the training cycle to start from a higher trained level. This was further developed in Hans Selye’s “General Adaptation Syndrome” (GAS), which studied both the positive and negative effects of stress.
Example of supercompensation and the “ideal” timing of new training stress (The Athlete’s Guide to Recovery. Sage Rountree (2011)
This leads us to consider that the meso-cycles should be internally arranged, in such a way as to create a variation in the intensity and volume of the micro-cycles, whereby there is a steady increase of the workload, followed by a sharp reduction in which adaptation or compensation can occur. This has also been described as the “Step Loading Method”.
Step Loading Method
Other methods for organising the micro-cycles do exist and can be even more effective depending upon the athlete and/or the chosen sport, however this straightforward approach is the simplest to organise and is certainly effective.
An ideal macro-cycle for trail running would include 5 basic meso-cycles (phases 3 and 4 may be repeated 2 or even 3 times during the macro-cycle in order to accommodate a number of races).
1. General Physical Development or Base period (identified in MAF training for the purpose of this present series of articles).
2. Speed, Strength and Endurance Training – in which general abilities of the three skills are developed.
3. Competition Specific Training – in which training sessions are more specific to the races.
4. Competition (including tapering, peaking for the race and post race rest) – in which both volume and intensity are reduced leading up to the race, and a resting period is undertaken post race.
5. Transition – period in which training is diminished and the organism is allowed to rest, also permitting the natural repair of micro lesions, traumas, mechanical and chemical imbalances.
Periodisation : theory and methodology of training / Tudor Bompa, Gregory Haff. (1983) (5th Edition 2009)
Periodisation training for sports / Tudor Bompa (1999)
The general adaptation syndrome and the disease of adaptation. Selye. H, (1946)
The Triathlete’s Training Bible. Friel. J, (2009)
The Athlete’s Guide to Recovery. Rountree. S, (2011)