Periodization

pe·ri·od·i·za·tion

peer-ee-uh-duh-zey-shuhn
  
variations in training specificity, intensity, and volume in planned periods or cycles within an overall training program

When looking at a calendar year most training professionals are challenged with how to get the most out of athletes within a given time frame. Traditionally this process has been known as periodization and it consists of organizing various training goals and objectives into particular time frames or cycles based on volume, intensity and frequency of training. Ideally these variables would be modified to increase performance gains while minimizing the likelihood of injury. For example immediately after a competitive season we encourage “active rest” which allows the athlete to recuperate from the physical and physcological demands of a long season. Unfortunately, in today’s climate of games everyday few athletes and coaches allow themselves adequate time to fully utilize this recovery period. This is the most frequent cause of overuse injuries like tendinitis and stress fractures. Next we have the “off-season” where the emphasis shifts towards establishing a baseline of conditioning and prescribing proper load and volume of training. This is a critical time to begin establishing good training form and technique in those areas in greatest need for development; speed, agility, strength, shooting, ball-handling, flexibility. As we get deeper into the off-season we gradually increase the load and intensity in order to seek maximum gains. As the summer winds down we should begin tapering off our training and giving our bodies a chance to adjust and recover prior to moving into the “pre-season” training mode. During “pre-season” training we shift our focus towards more sport-specific training while looking to increase the intensity of our conditioning, plyometrics and power training. We should see a shift with an increase in the amount of time we spend on the court and a decrease in the amount of time we spend trying to develop strength and focus on establish conditioning (long-slow running is a no-no).

So, what do the next four months look like for you? Is there training involved, what are your core areas of development? Is it well-organized and written out? What kind of tests are you giving yourself to chart your progress? How can you identify that you have become a better shooter, faster, better conditioned or stronger? I constantly hear players and coaches talking about their game commitments, but rarely do I hear about their training and development plans and commitments. Will your development and progress be relegated to playing in games or getting dropped off at baby-sitting disguised as instructional camp again this summer? Will you take the time to make yourself a better athlete and player through a well-constructed and disciplined training regimen? Before you seek out the “exposure” that everyone so desperately covets, be sure to spend some time developing your body and your game so that you can showcase yourself in the best possible light.

Are you training hard or hardly training?........See you in the gym!