Training calendars are typically designed to promote long-term improvements in performance. This is accomplished by varying the specificity, volume and intensity of the exercises. Workouts are planned and organized according to periods or cycles within the overall program, commonly referred to as periodization.
History
The model of a training calendar was originally proposed by Russian physiologist Leo Matveyev in the 1960s, according to the National Strength and Conditioning Association. American exercise scientists later adapted Matveyev's proposal with particular attention to training strength and power athletes.
Features
The periodized training calendar year is divided into four basic cycles--preparatory period, first transition period, competition and transition or active rest. The preparatory phase focuses on basic conditioning using low intensities but high volumes such as long, slow distance running or high-repetition resistance training with light to moderate weight. The transition or training period signals the change between high-volume training and high-intensity training. The competition phase is when you run your fastest or lift your maximum amount of weight; this is the actual game time for organized sports. The active rest period focuses on recreational activities which are usually unstructured and non-sport-specific, with low-intensity and low-volume workouts.
Time Frames
The preparatory phase is the longest cycle and may last between three and four months. The first transition period may only take four weeks, while the competitive phase can last from one to three weeks or as long as several months, depending on the sport. The active rest phase lasts from one to four weeks, allowing time for an athlete to rehabilitate any injuries and to rest both physically and mentally.
Benefits
A periodized training calendar systematically varies the focus of your workouts. This reduces your risk of injury and overtraining. The periodized model develops your conditioning and your skills so you are at the peak of your fitness and performance during the most crucial time of your event or game.
Considerations
Each phase of the training calendar may be further subdivided to make the program more manageable. Mesocycles last from several weeks to several months, depending on your goal. Mesocycles are then divided into smaller microcycles, which last about one week to four weeks and focuse on daily and weekly training sessions. Use a spreadsheet program to plan your intensities and volumes throughout each phase of training, improving your ability to analyze and change your workout, according to a 1999 article by Lee Brown and Richard Knee, published by the National Strength and Conditioning Association.
References
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
- "Strength and Conditioning Journal"; Monitoring Periodization with a Spreadsheet; Lee Brown and Richard Knee; December 1999
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