Athlete Profiling: Choosing a

Periodization System
to Maximize
y
Individual Performance

Nick Winkelman MSc CSCS,*D

Director of Training Systems
AZ-NSCA State Director
Athletes Performance

S i l Th k
SpecialThanks
NSCA
AthletesPerformanceStaff&Family
PerformancePartners

Objectives: Periodization
Objectives:Periodization
Define
Defineandpresentthebasisforusing
and present the basis for using
periodization
Discussconsiderationsforusingperiodization
Discuss considerations for using periodization
DiscussperiodizationprofilesforNovice,
I
IntermediateandAdvancedathletes
di
d Ad
d hl
Provideexamplesbasedonthe
Athletes PerformanceTrainingSystem

TheBasisof
Periodization
CreatingaLongTermPlan

HistoryofPeriodization
K t (Ol
i S t 1917)
Kotov(OlympicSport,1917)
General,PreparatoryandSpecificStages

Matveyev,1964
FormerUSSR(EasternBlock)
FounderofTraditionalTheory
d
f d
l h

Definedasthesubdivisionoftheseasonal
program into smaller periods and training cycles
programintosmallerperiodsandtrainingcycles
Preparatory Period
General (GPP)

Special (SPP)

((Issurin,, 2010,, Verkhoshanskyy and Siff,, 2009,, Bompa

p and Haff,, 2009))

Competition
Pre

Main

Transition
Transition

DefiningPeriodization
KraemerandHkinnen,2002
K
d Hki
2002
Definedasprogrammedvariationinthetrainingstimuli
with the use of planned rest periods to augment recovery
withtheuseofplannedrestperiodstoaugmentrecovery
andrestorationofanathletespotential

MikeH.Stone,2004
Definedasalogicalphasicmethodofvaryingtraining
volume,intensityfactors,andexercisesinorderto
optimize training progress
optimizetrainingprogress

VerkhoshanskyandSiff,2009
Defined
Definedasthe
as the long
longtermcyclicstructuringoftrainingand
term cyclic structuring of training and
practicetomaximizeperformancetocoincidewith
importantcompetitions

Periodization CycleHierarchy
PeriodizationCycles

Description

QuadrennialCycle
Quadrennial Cycle

Multiyearplan:4years
Multi year plan: 4years
4 years

Macrocycle

Descriptionofcompletetraining
period: 1year
period:1year
1 year

Mesocycle(Phase)

Descriptionofsingulartrainingcycle
orblock:3
34weeks

Microcycle

Describesthestructuralunitofa
mesocycle:1week
1week

Workouts

Describesthestructuralunitofa
Describes
the structural unit of a
microcycle:hours/minutes
hours/minutes

Periodization LoadingParameters
LoadingParameters

Description

Volume

Describesthetotalnumberoflifts
completedinatrainingsession
(Ex.4liftsx4setsx6reps=96lifts)

Intensity
Intensity

Describesthequalityofeachliftandis
measuredaspower(W),repetition
maximum(RM)orpercentof1RM
(%1RM)

VolumeLoad

Describesthetotaltrainingstimulusand
is the recommended variable for tracking
istherecommendedvariablefortracking
loadingstatus(Ex.4setsx6reps
x100kg=2400kg)

RPE(Cybernetics)

Describesthesubjectiveimpactthe
Describes
the subjective impact the
intensityofeachlift/sessionhasonan
individual(Eachlift/sessionisrated15or
RPERPE)

WhyPeriodization?
D
ik f
t i i
Decreaseriskofovertraining
Managefatigue

Optimizeperformanceoveraspecifictime
f
f
period
13PeakEvents(ex.T&FIndoor/Outdoor)
1 3 P k E t ( T&F I d /O td )
SportingSeason(ex.Soccer)

C
Cyclicalstructuremaximizesgeneraland
li l t t
i i
l d
specificpreparation
Accountsforindividualization,training
A
t f i di id li ti
t i i
status/ageandavailabletimeperiods

PeriodizationConsiderations
k
f
h
d h
h
PeakPerformanceisachievedwhenthecorrect
PeriodizationProfileisexecuted
Drivingfactorsshouldinclude
Di i f t
h ld i l d

TrainingGoals/Needs
Training Time Period
TrainingTimePeriod
DelayedTransformation
Transfer of Training
TransferofTraining
Progressions
TrainingResiduals
TrainingStatus/Level

DelayedTransformation
Fatigueaccumulatesandgainsdiminishover
thecourseofatrainingphase.Fordesired
adaptationtoberealizedaperiodof
unload/peaking(detraining)shouldbe
completed
Timetopeakadaptationisdirectlyrelatedto
periodofoverload
Ex.4weeksofoverloadwillrequire4weeksof
unloadforspecificadaptationtopeak
(Issurin 2010
(Issurin,
2010, Verkhoshansky and Siff
Siff, 2009
2009, Zatsiorsky and Kraemer
Kraemer, 2006)

TransferofTraining
S
ti l
td l
t f
t
biliti
ill
Sequentialorconcurrentdevelopmentofmotorabilitieswill
haveacompoundingoutcomethatexhibitspositive,negative
ornochangeonperformance
Optimaltransferistheresultofcomplimentarystrengthand
movementqualitiesbeingdevelopedinthecorrectsequence
KeyConsideration
y

Overload

Specificity

(Zatsiorsky and Kraemer

Kraemer, 2006)

ProgressionHierarchy
M
bili i should
h ld be
b developed
d
l
d in
i a
Motor
abilities
logical sequence that is general specific,
simple complex and slow fast
Acceleration

Specific
Movement

Hang Clean

Specialized Movement

Front Squat

General Movement

Starting Str

Explosive Str

Maximal Str

TrainingResiduals(Detraining)
Lengthoftimeaspecificadaptationis
sustainedduringaperiodofdetrainingwhere
thetrainingstimulusisremoved
MajorLimitingFactors
Durationofdevelopmentalperiod(GPP/SPP)
Earlytoripe,earlytorotten

TrainingAge/Status
SpecificMotorAbilities
MaintenanceWorkCompleted
(Issurin 2010
(Issurin,
2010, Verkhoshansky and Siff
Siff, 2009
2009, Zatsiorsky and Kraemer
Kraemer, 2006)

TrainingResiduals(Detraining)
Ad i Q li
AdaptiveQuality

D
i i
Detraining

D
i i
Description

30 5days

MitochondrialDensity
CapillaryDensity
Aerobic Enzymes
AerobicEnzymes
GlycogenStorage

AnaerobicSystem

18 5days

AnaerobicEnzymes
H+Buering
GlycogenStorage

MaximalStrength

30 5days

NeuralMechanisms
MyofibrillarDensityFT

15 5days

MyofibrillarDensityST

Myofibrillar Density ST
Aerobic/AnaerobicEnzymes
Lac cAcidTolerance

5 3days

MotorControl
NeuromuscularFunc on
Phosphocrea neStorage

AerobicSystem
y

StrengthEndurance
MaximalSpeed

Training Residuals affect the periodization profile used and should be

based on the identified limiting factors in addition to the
structure of the competition phase

Periodization Profiles
PeriodizationProfiles
Novice,Intermediate,Advanced

PeriodizationProfiles
Novice Traditional Model
Novice:TraditionalModel
Matveyev,1964
Bompa,1983
BompaandHaff, 2009

Intermediate:NonTraditionalModel
Poliquin,1988
Poliquin 1988
Bakeretal.,1994
Stoneetal.,2007

Advanced:ConjugateSequenceModel
VerkhoshanskyandSiff,1993and2009
Bondarchuk,2007
Bondarchuk 2007
Issurin,2008
(Stone et al
al., 2007
2007, Plisk and Stone
Stone, 2003)

Novice:TraditionalModel
l
ll
d
Classically:LinearPeriodization
Wavelikechangesinvolumeandintensity

B
Basedoncompetitionschedulesversusadaptation
d
ii
h d l
d
i
recoverymodels
One,TwoandThreePeakModels
One Two and Three Peak Models

Concurrentdevelopmentoftechnical,cardio
respiratory and strength qualities
respiratoryandstrengthqualities

GeneralPreparatoryPeriod(GPP)
SpecialPreparatoryPeriod(SPP)
p
p
y
( )
Competition(C)
Transition(T)

TraditionalPeriodization Model
INTENSITY

VOLUME
TECHNIQUE

General (GPP)

Special (SPP)

Competition

Transition

Specific
Endurance

INTENSIITY

Alactic

Anaerobic

Aerobic

Sequential Flat
Flat-Loading
Loading

ResearchSupport:

Subjects: 33mwith6monthsWTExperience
StudyDesign: 12weeksNonPeriodized,Linear
Periodization,UndulatingPeriodization

Results:
R l StatisticallyequalgainsinSquat/BenchPress1RM
/
forallgroups

Conclusion: Whenvolumeisequatedthereisno
When volume is equated there is no
differenceinstrengthimprovementacross
p
periodizedandnonperiodizedprograms
p
p g

Research Support:
ResearchSupport:
Subjects: 40mwithWTExperience
StudyDesign:
d
14weeksLinearPeriodization,Daily
UndulatingPeriodization

Results: StatisticallyequalgainsinBenchPress1RMforall
Statistically equal gains in Bench Press 1RM for all
groupsandnochangeinMRFD

Conclusion: Dailyundulatingandlinear
Daily undulating and linear
periodizationmodelsinducesimilarincreasesin
1RMstrengthinpreviouslytrainedmen

Research Support:
ResearchSupport:

Subjects: 18m/10wwith4weeks WTExperience

StudyDesign: 9weeksLinear,DailyUndulatingand
WeeklyUndulatingPeriodization

Results: StatisticallyequalgainsinBenchPressandLeg
Press1RM

Conclusion:
C l i
D il /W kl
Daily/Weeklyundulatingandlinear
d l i
d li
periodizationmodelsinducesimilarincreasesin1RM
g
yp
g
strengthinearlyphasetraining

Intermediate:NonTraditionalModel
Undulating
UndulatingPeriodization
Periodi ation
Increasedvariationthroughfrequentchangesin
volume and intensity
volumeandintensity
Phase
Weekly
Daily

TrainingPeriodscharacterizedasextensiveor
intensive
KeyConcepts
SummatedMicrocycles
Summated Microcycles
HeavyLightDays

Intermediate:NonTraditionalModel
EXTENSIVE

GeneralPrep
General
Prep
Endurance
Hypertrophy
yp
p y
Metabolic

INTENSIVE

MaximalStrength
Maximal
Strength
MaximalPower
MxStrEndurance
MxPwrEndurance

A mix of both Extensive and Intensive themes

should be incorporated across programming
t elicit
to
li it a progressive
i ttraining
i i response

UndulatingPeriodization Model
VOLUME

INTENSITY

TECHNIQUE

General (GPP)

Special (SPP)

Ext I

Ext II

Int I

Int II

Pre Comp.
Ext III

Int III

Comp.

Trans.

Comp
Comp.

Trans
Trans.

Undulating:SummatedMicrocycles

5x6-8

4x7-9

ThemeTrack

Hypertrophy
Hypertrophy

3x10-12

VOLUME L
V
LOAD

Hypertrophy

3x4-6

Unload

Extensive Emphasis
(Stone et al
al., 2007
2007, Plisk and Stone
Stone, 2003)

W1

W2

W3

W4

Undulating:SummatedMicrocycles

6x2-3

5x3-4

ThemeTrack

Maximal Strength
Maximal Strength

4x4-6

VOLUME L
V
LOAD

Maximal Strength

3x2-3

Unload

Intensive Emphasis
(Stone et al
al., 2007
2007, Plisk and Stone
Stone, 2003)

W1

W2

W3

W4

Undulating:SummatedMicrocycles
6x3-4
ThemeTrack

4x3-4

OPTION 1

Maximal Power
Maximal Power
Maximal Power
Unload

VOLUME L
V
LOAD

3x2-3
2x2-3

Intensive-Peaking Emphasis
(Stone et al
al., 2007
2007, Plisk and Stone
Stone, 2003)

W1

W2

W3

W4

Undulating:SummatedMicrocycles
6x3-4
ThemeTrack

OPTION 2
4x2-3

Maximal Power
Maximal Power
Maximal Power
Unload

VOLUME L
V
LOAD

3x3-4
2x2-3

Intensive-Peaking Emphasis
(Stone et al
al., 2007
2007, Plisk and Stone
Stone, 2003)

W1

W2

W3

W4

D1

Mx Power (U
UB)

Max
ximal S
Strength
h (LB)

INTENSIT
TY

<65-70%

D2
REST

D3
D4

Mx Power (L
LB)

>85-90%

Max
ximal S
Strength
h (UB)

Undulating:DailyHeavy/Light
>85-90%

<65-70%

D5

REST

D6
D7

Undulating:DailyHeavy/Light
>85-90%

D1

REST

D2

D3

REST

D4

Hyp
pertrop
phy (Mix
x)

<65-70%

Mx Power (L
LB)

Max
ximal S
Strength
h (Mix)

INTENSIT
TY

>75-85%

D5

REST

D6

D7

Max
ximal S
Strength
h (UB-Pu
ush)
>75-85%

Hyp
pertrop
phy (LB--Split)

Pwrr-End (UB
B-Push)

Max
ximal S
Strength
h (LB-Pu
ull)

>85-90%
>85-90%

D1
D2
D3
D4
D5

<65-70%

Str--End (UB-Push)

Max
ximal S
Strength
h (LB-Pu
ush)

INTENSIT
TY

Undulating:DailyHeavy/Light
>85-90%

<75-85%

D6

REST

D7

Research Support:
ResearchSupport:

Weeks

14(Ext)

58(Int)

912(Ext)

1316(Int)

1720(Ext)

Reps

810

34

68

23

46

Sets

%1RM

7580%

8590%

8085%

9095%

8590%

#Lifts

2430

1520

2432

1015

1624

First paper to identify Undulating Periodization as a preferred method of

planning for highly trained individuals

Research Support:
ResearchSupport:

Subjects: 14FFinTrainedState(FFAcademy)
StudyDesign: 12weeksLinearandDaileyUndulating
Periodization(3xperweek)

Results:
R l Bothgroupsimprovedwithgreaterimprovement
inallstrength,powerandFFspecificmeasureswithindaily
undulatinggroup
gg p

Conclusion: Dailyundulatingperiodizationproduces
superiorresultsintrainedFFcomparedtoalinearapproach

Advanced:ConjugateSequenceModel
O i i ll C
l dS
i S t
Originally:CoupledSuccessiveSystem
YuriVerkhoshansky

BlockPeriodization
l k
d
AccumulationBlocks:Developmentofspecific
strength qualities with limited volume load
strengthqualitieswithlimitedvolumeload
associatedwiththeconcurrentdevelopmentof
supportingmotorabilities
pp
g
RestitutionBlocks:Developmentofspecific
technicalmotorabilitieswithlimitedvolumeload
associatedwiththeconcurrentdevelopmentof
i t d ith th
td l
t f
supportingstrengthqualities
(Issurin 2010
(Issurin,
2010, Verkhoshansky and Siff
Siff, 2009
2009, Stone et al
al., 2007
2007, Plisk and Stone
Stone, 2003)

Advanced:ConjugateSequenceModel
d
l
d
d
UnidirectionalConcentratedLoading
Saturatethesystemwithonespecificqualitywithlimited
concurrent development of other motor abilities that may
concurrentdevelopmentofothermotorabilitiesthatmay
haveanegativeaffectonperformance
Isolateddevelopmentofonestrengthqualitycanhavea
potentiationaffectonthemotorabilitiesdevelopedinthe
nextsequenceofblocksthroughtheconceptofdelayed
transformation
Increasedconcentrationofloadingallowsforheightened
stressofspecificsystems,whichisneededtocreate
furtheradaptationinadvancedindividuals
(Issurin 2010
(Issurin,
2010, Verkhoshansky and Siff
Siff, 2009
2009, Stone et al
al., 2007
2007, Plisk and Stone
Stone, 2003)

ConjugateSequence:PowerSport
DT

DT

Explosive
Strength

Maximal
Power

Explosive
Strength

Speed
Emphasis

Maximal
Power

Accumulation I

Restitution I

Accumulation II

(Stone et al
al., 2007
2007, Plisk and Stone
Stone, 2003)

Speed
Emphasis

Restitution II

ConjugateSequence:EnduranceSport
DT

DT

Maximal
Power

MxPower
Endurance

Maximal
Power

VO2peak
Aerobic
Power

Maximal
Power
Endurance

Accumulation I

Restitution I

Accumulation II

(Stone et al
al., 2007
2007, Plisk and Stone
Stone, 2003)

VT
Anaerobic
Power

Restitution II

 Subjects: 15m/6f3yrsTrainingEliteJuniorSkiers
StudyDesign:
S d
i
HITGroup15(4x4min)sessionsover11daysandCT
mixedendurance/strength

Results: HITgroupsignificantlyimprovedrelativeVO2max(6%),PPOat
g p g
y p
( )
VT,andrepeatedjumptestcomparedtoCT
Note:HITPPOonCMJ/SJwithnochangeinJumpHeight

Conclusion:
Conclusion: IsolatedperiodsofHITwithinablockperiodizationmodel
Isolated periods of HIT within a block periodization model
maybemoreadvantageousinimprovingVO2maxvaluescomparedtoa
mixedapproachinelitetrainedalpineskiers

Considerations for LTAD

Considerationsfor
Athletes PerformanceTrainingSystem

LTAD:
NonPeriodized
Non
(DiverseSkillandPlay
Focused)

ActiveStart(06)
ActiveStart(0
FUNdamentals(68)
FUNdamentals(6
LearningtoTrain(811)
LearningtoTrain(8
TrainingtoTrain(1216)
TrainingtoTrain(12

Periodized
1Novice
2Intermediate
3Advanced
+Sport

Training to Compete (16

TrainingtoCompete(16
TrainingtoCompete(16
(1623+)
TrainingtoWin(19+)
ActiveforLife

(Adapted from Istvan Balyi

Balyi, 2009)

Periodization Example
PeriodizationExample
Athletes PerformanceTrainingSystem

 CONCLUSION:
O ti i
thl ti
f
th
h th
f
Optimizeathleticperformancethroughtheuseof
specificperiodizationmodelsbasedontheprofile
that your athlete falls under
thatyourathletefallsunder.

QUESTIONS?

nwinkelman@athletesperformance.com
@NickWinkelman

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Periodization- Theory and Application

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IL: Human Kinetics, 2005.
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Champaign, IL.: Human Kinetics, 2009.
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periodization in alpine skiing: effects of 11-day HIT on VO2max and
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Periodization- Theory and Application

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ProgramDesignWorksheet

Dec

Nov

Oct

Sept

Aug

July

June

May

Apr

March

Feb

Jan

M T W T F S S

Events

Playoffs/ActiveRest
Playoffs/ActiveRest
Playoffs/ActiveRest
Playoffs/ActiveRest

PreSeason
PreSeason
PreSeason
PreSeason
NFLSeason
NFLSeason
NFLSeason
NFLSeason
NFLSeason
NFLSeason
NFLSeason
NFLSeason
NFLSeason
NFLSeason
NFLSeason
NFLSeason
NFLSeason
NFLSeason
NFLSeason
NFLSeason

Focus

Maintenance
Maintenance
Maintenance
Maintenance
Building:ExtI
Building:ExtI
Building:ExtI
Downloading
Building:IntI
Building:IntI
Building:IntI
Downloading
Building:ExtII
Building:ExtII
Building:ExtII
Downloading
Building:IntII
Building:IntII
Building:IntII
Downloading
Building:ExtIII
Building:ExtIII
Building:ExtIII
Downloading
Building:IntIII
Building:IntIII
Building:IntIII
Downloading
Peaking
Peaking
Peaking
Peaking
Maintenance
Maintenance
Maintenance
Maintenance
Maintenance
Maintenance
Maintenance
Maintenance
Maintenance
Maintenance
Maintenance
Maintenance
Maintenance
Maintenance
Maintenance
Maintenance

Strength

MxStr/Pwr
MxStr/Pwr
MxStr/Pwr
MxStr/Pwr
GenPrep
GenPrep
GenPrep
GenPrep
MxStr
MxStr
MxStr
MxStr
HYP
HYP
HYP
HYP
MxStr
MxStr
MxStr
MxStr
HYPMxStr
HYPMxStr
HYPMxStr
HYPMxStr
ExpStr
ExpStr
ExpStr
ExpStr
MxPwr
MxPwr
MxPwr
MxPwr
MxStr/Pwr
MxStr/Pwr
MxStr/Pwr
MxStr/Pwr
MxStr/Pwr
MxStr/Pwr
MxStr/Pwr
MxStr/Pwr
MxStr/Pwr
MxStr/Pwr
MxStr/Pwr
MxStr/Pwr
MxStr/Pwr
MxStr/Pwr
MxStr/Pwr
MxStr/Pwr

ESD

SS/Interval
SS/Interval
SS/Interval
SS/Interval
Interval
Interval
Interval
Interval
Linear
Linear
Linear
Linear
Interval
Interval
Interval
Interval
Linear
Linear
Linear
Linear
Multi
Multi
Multi
Multi
SportSpec.
SportSpec.
SportSpec.
SportSpec.
SS/Comp.
SS/Comp.
SS/Comp.
SS/Comp.
SS/Comp.
SS/Comp.
SS/Comp.
SS/Comp.
SS/Comp.
SS/Comp.
SS/Comp.
SS/Comp.
SS/Comp.
SS/Comp.
SS/Comp.
SS/Comp.
SS/Comp.
SS/Comp.
SS/Comp.
SS/Comp.

Mvt/Plyo/MB

None
None
None
None
NCM(Stab)
NCM(Stab)
NCM(Stab)
NCM(Stab)
CM/DC
CM/DC
CM/DC
CM/DC
DC/CONT
DC/CONT
DC/CONT
DC/CONT
DepthJump
DepthJump
DepthJump
DepthJump
NCM(Stab)
NCM(Stab)
NCM(Stab)
NCM(Stab)
DepthJump
DepthJump
DepthJump
DepthJump
Peaking
Peaking
Peaking
Peaking
None
None
None
None
None
None
None
None
None
None
None
None
None
None
None
None

ProgramDesignWorksheet

Dec

Nov

Oct

Sept

Aug

July

June

May

Apr

March

Feb

Jan

M T W T F S S

Events

Playoffs/ActiveRest
Playoffs/ActiveRest
Playoffs/ActiveRest
Playoffs/ActiveRest

PreSeason
PreSeason
PreSeason
PreSeason
NFLSeason
NFLSeason
NFLSeason
NFLSeason
NFLSeason
NFLSeason
NFLSeason
NFLSeason
NFLSeason
NFLSeason
NFLSeason
NFLSeason
NFLSeason
NFLSeason
NFLSeason
NFLSeason

Focus

Maintenance
Maintenance
Maintenance
Maintenance
Building:ExtI
Building:ExtI
Building:ExtI
Downloading
Building:IntI
Building:IntI
Building:IntI
Downloading
Building:ExtII
Building:ExtII
Building:ExtII
Downloading
Building:IntII
Building:IntII
Building:IntII
Downloading
Building:ExtIII
Building:ExtIII
Building:ExtIII
Downloading
Building:IntIII
Building:IntIII
Building:IntIII
Downloading
Peaking
Peaking
Peaking
Peaking
Maintenance
Maintenance
Maintenance
Maintenance
Maintenance
Maintenance
Maintenance
Maintenance
Maintenance
Maintenance
Maintenance
Maintenance
Maintenance
Maintenance
Maintenance
Maintenance

Strength

MxStr/Pwr
MxStr/Pwr
MxStr/Pwr
MxStr/Pwr
GenPrep
GenPrep
GenPrep
GenPrep
MxStr
MxStr
MxStr
MxStr
HYP
HYP
HYP
HYP
MxStr
MxStr
MxStr
MxStr
HYPMxStr
HYPMxStr
HYPMxStr
HYPMxStr
ExpStr
ExpStr
ExpStr
ExpStr
MxPwr
MxPwr
MxPwr
MxPwr
MxStr/Pwr
MxStr/Pwr
MxStr/Pwr
MxStr/Pwr
MxStr/Pwr
MxStr/Pwr
MxStr/Pwr
MxStr/Pwr
MxStr/Pwr
MxStr/Pwr
MxStr/Pwr
MxStr/Pwr
MxStr/Pwr
MxStr/Pwr
MxStr/Pwr
MxStr/Pwr

ESD

SS/Interval
SS/Interval
SS/Interval
SS/Interval
Interval
Interval
Interval
Interval
Linear
Linear
Linear
Linear
Interval
Interval
Interval
Interval
Linear
Linear
Linear
Linear
Multi
Multi
Multi
Multi
SportSpec.
SportSpec.
SportSpec.
SportSpec.
SS/Comp.
SS/Comp.
SS/Comp.
SS/Comp.
SS/Comp.
SS/Comp.
SS/Comp.
SS/Comp.
SS/Comp.
SS/Comp.
SS/Comp.
SS/Comp.
SS/Comp.
SS/Comp.
SS/Comp.
SS/Comp.
SS/Comp.
SS/Comp.
SS/Comp.
SS/Comp.

Mvt/Plyo/MB

None
None
None
None
NCM(Stab)
NCM(Stab)
NCM(Stab)
NCM(Stab)
CM/DC
CM/DC
CM/DC
CM/DC
DC/CONT
DC/CONT
DC/CONT
DC/CONT
DepthJump
DepthJump
DepthJump
DepthJump
NCM(Stab)
NCM(Stab)
NCM(Stab)
NCM(Stab)
DepthJump
DepthJump
DepthJump
DepthJump
Peaking
Peaking
Peaking
Peaking
None
None
None
None
None
None
None
None
None
None
None
None
None
None
None
None

Periodization- Theory and Application

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