Periodization and Planning Flashcards

What is the primary goal of a macrocycle in periodization planning?

Answer: To organize a long-term training plan (typically 6–12 months) toward a peak performance goal

A macrocycle is the largest unit of a periodized training plan, typically covering an entire competitive season or year with a defined performance peak.

In traditional linear periodization, how does training volume typically change as the plan progresses toward competition?

Answer: Volume decreases while intensity increases

Linear periodization classically progresses from high volume/low intensity to low volume/high intensity as the competition approaches, peaking neuromuscular readiness.

Which periodization model uses frequent, planned variation of loading variables within a week rather than across multiple weeks?

Answer: Undulating (non-linear) periodization

Undulating (non-linear) periodization alternates training stimuli (strength, power, hypertrophy) on a daily or weekly basis within the same mesocycle.

What defines a mesocycle in periodization?

Answer: A 3–6 week training block with a specific training focus

A mesocycle is a medium-duration block (typically 3–6 weeks) within the macrocycle, focused on a specific training quality such as hypertrophy, strength, or power.

What is the primary purpose of a deload week in a periodized training plan?

Answer: To allow accumulated fatigue to dissipate so supercompensation can occur

A deload week reduces training stress to allow the body to recover from accumulated fatigue, permitting positive adaptations (supercompensation) to become fully expressed.

Block periodization differs from traditional linear periodization primarily by:

Answer: Concentrating specific physical qualities into sequential training blocks

Block periodization uses sequential mesocycles (accumulation, transmutation, realization) each targeting a concentrated set of physical qualities before building on them.