It is no secret that stimulating overload is the key to stimulating training adaptations. To stimulate overload, intensity and/or volume must be higher than they were in the previous training phase. With progression of volume and intensity comes more stress on the body. As a result of progressively intensive stress, central fatigue begins to accumulate. Central fatigue is an inevitable byproduct of using stimulating training loads, however central fatigue has a negative impact on sport performance and thus recovery strategies must be put in place to minimize it in the pre-competition training period.
Types of Periodization
As the competition schedule of the athlete gets more intensive there needs to be more periods of recovery to avoid the overtraining syndrome and maximize performance. An effective periodization plan allows the athlete to maintain and maximize all athletic, cognitive and tactical capacities while also peaking physically and mentally for important competition. There are two main types of periodization, annual periodization and quadrennial periodization. Each type of periodization breaks up into various subsets including macrocycles, mesocycles and microcycles. Depending on the competition schedule of the athlete in a year, the annual plan will need to be based off of three different base models:
- Single Periodization – one major competition per year.
- Double Periodization – two major competitions per year.
- Triple Periodization – three major competitions per year.
There are five phases in a periodization plan, these five phases are:
- General Preparation Phase (GPP)
- Specific Preparation Phase (SPP)
- Pre-Competition Phase (PCP)
- Competition Phase (CP) Peak
- Transition Peak (TP)
The diagram above illustrates the theory behind peaking for competition. As competition nears recovery must increase and volume and intensity must decrease. By taking these two steps the body will begin to recover from the training stress and begin the process of supercompensation.
The Peak of Supercompensation
The million dollar question is how can we measure the peak of supercompensation? Hitting the peak of supercompensation on competition day is not an exact science. Sport scientists have not found a way to predict when supercompensation will occur and some believe it is immeasurable. Although the peak of supercompensation is currently immeasurable, sport scientists have targeted factors that lead to the height of supercompensation.
- Genetic factors
- Training status
- Age
- Health status
- Quantity of training stress
- Quality of training stress
- Quality of rest
There are two differing schools of thought in regards to hitting supercompensation. The old soviet method revolves around pounding athletes into the ground for months and then tapering them off close to competition. Although this method has the greatest potential risk for injury, it also has the greatest reward. When Soviet Athletes hit the rebound correctly after months of hard training they soared above the competition. The other school of thought is that of allowing more frequent recovery on a weekly and monthly basis to hit supercompensation more frequently. So which methodology is best?
The “Rebound” Theory
The “Rebound Theory” is defined by its cumulative, high intensity training phases with low recovery times for a long duration of time. The goal of this theory is to create a greater “valley of fatigue”. The greater the “valley of fatigue” is, the more powerful the stimulus for supercompensation.
The “Frequent Recovery” Theory
By allowing adequate recovery time and training near the peak of supercompensation for the next workout, this theory allows for a faster initial progress than the rebound theory. Although the “valley of fatigue” is not nearly as great with this theory as its counterpart, supercompensation is hit frequently as illustrated below.
So which method of peaking is best? Ultimately there are too many factors to definitively answer that question. Use a “risk versus reward” thought process with every decision you make during training. As competitive periods near, be sure to optimize nutrition and sleep while simultaneously tapering back on intensity, volume and training frequency. Hitting your peak at the right time is a hit or miss type of science, peaking is an organic and highly individualized process. Until proven otherwise, the best judge of an athlete’s level of preparedness for competition will always be the athlete, so listen to them.
Reference:
Souster, Mike (2011). Periodization. Retrieved from Mount Royal University Blackboard Website