WHAT IS PERIODIZATION?
At present, the time period Periodization is incessantly indiscriminately used to explain any type of coaching plan, whatever the construction you utilize.
The Periodization of coaching was made in style by Matveyev, from Russia, and was later carried out in the USA by Stone, O’Bryant, & Garhammer.
It began as a hypothetical (100% unproved and theoretical) mannequin for Energy Coaching and was initially supposed for aggressive weightlifters. Solely was later adopted by athletes of different sports activities.
There are a number of Periodization fashions proposed by a number of authors: Linear, Nonlinear, Block, Fractal, Conjugate Sequence, and many others.
These fashions differ by way of construction however all of them have some frequent primary thoughts (or ought to we name it beliefs and myths?!?)!
Let’s see what these concepts/myths are:
1. There are established time frames for the event and retention of particular health diversifications.
2. A sequential hierarchy is greatest for growing health qualities (eg, Energy earlier than Energy, Endurance earlier than Velocity, and many others.).
3. We will generalize and adapt coaching plans, time frames, and development buildings throughout a number of subgroups of athletes.
A totally full Periodization construction consists of greater than Coaching Periodization (bodily conditioning):
- Periodization of Restoration – highly-related and inseparable from Coaching Periodization, however I highlighted it right here, to make a name to its significance.
- Dietary Periodization
- Periodization of Psychological Expertise
- Expertise Periodization – extra associated to Approach and Ways
However the subsequent sub-chapters are principally devoted to understanding the Periodization fashions associated to Coaching, Restoration, and Expertise.
Dietary and Psychological Expertise Periodization are removed from my scope of data!
The Philosophy of Periodization and What’s the “Normal Adaptation Syndrome”?
The idea of Periodization is predicated on Selye’s Normal Adaptation Syndrome mannequin.
Normal Adaptation Syndrome consists of three totally different phases and describes how an organism will reply to stress:
STAGE 1: Alarm Response (AR) – The primary stage of the Normal Adaptation Syndrome is the Alarm Response. On this preliminary section, people exhibit a “combat or flight” response, which prepares the physique for bodily exercise. Nonetheless, this preliminary response may lower the effectiveness of the immune system, making individuals extra prone to sickness throughout this section.
STAGE 2: Stage of Resistance (SR) – This stage may also be named as Stage of Adaptation. Throughout this section, if the stress continues, the physique adapts to the stressors it’s uncovered to. These modifications happen to be able to cut back the impact of the stressor.
STAGE 3: Stage of Exhaustion (SE) – At this stage, the stress has continued for a while. The physique’s resistance to the stress could also be step by step lowered or might collapse rapidly. This implies the immune system and the physique’s potential to withstand illness/harm is partially or completely eradicated.
As you possibly can see, this mannequin states that continual publicity to a selected stressor might result in an Exhaustion Part through which adaptation is misplaced.
For instance, if you happen to make your Karate college students or athletes practice Excessive-Depth Plyometric workout routines each day, they received’t have the ability to develop Muscle Energy, correctly. And that can be very true throughout Competitors’s efficiency.
The primary aim of Karate Coaching Periodization is to alter Quantity, Depth, and coaching Frequency to maximise efficiency and cut back the chance of Overtraining.
Scientific Assist for the Periodization Rules
Properly, the primary and extra related scientific proof about Periodization is the next one…
…Periodized Coaching is considerably superior in efficiency enhancements when put next with constant-repetition or random applications.
Reinforcing that is the proof that Energy Coaching Periodization results in higher outcomes, as compared with non-periodized fashions.
That is true for women and men, varied coaching ranges, and a variety of age teams!
Proof additionally reveals {that a} extra generic Periodization Coaching program can have constructive results on Karate college students with low health ranges.
After all, when you will have sedentary new college students coming into your Dojo each kind of coaching plan will assist them to develop extra Energy, Coordination, and Endurance!
The problem is to plan your Karate lessons to all the opposite college students and athletes…
Aside from that, the reality is that Science has proven us, till in the present day, there aren’t any important variations between the a number of Periodization fashions!!
The Most important Key of Periodization? Coaching Variation!!
What scientific research confirmed till now could be that Variation is a crucial facet of efficient coaching…
… it did NOT present that this or that Periodization mannequin is the perfect and supreme information to extend efficiency!
There are a number of research advocating the prevalence of some Periodization buildings. However that’s an phantasm, till any scientific proof in opposite.
To perceive the significance of Coaching Variation it’s essential look to the alternative aspect of the coin: Coaching Monotony!
Analysis reveals that prime ranges of Coaching Monotony result in a scarcity of motivation, poorer efficiency, over-training syndrome, and extra frequent banal infections/accidents…
Don’t bloodbath your athletes, please!!!
Dedication can’t be confused with the power to do 1000 Oi-Zuki each single class or the identical Kata for six months in a row. In case you suppose repetition is the one key to enhance your Karate…
…YOU ARE COMPLETELY WRONG!!!
Repetition is a crucial issue for mastery however it’s essential handle it nicely…
… As a result of “Extra is NOT at all times Higher”!!
One of the tough duties you’ll have as a Karate Sensei is to handle how a lot Variation must you implement in your lessons.
Assume with me…
… Coaching Variation is a crucial part of long-term planning, BUT if you happen to’re at all times altering the content material of your coaching periods, beneficial properties can be very sluggish or nonexistent…
… If Coaching Variation is smaller and this system focus, more often than not, in a smaller variety of expertise, your athletes might expertise fast enhancements, BUT if that concentrated focus is just too extended, they are going to be uncovered to the unfavorable results of Monotony.
Man, Why Can’t My College students All Be Equal?!?
How This Impacts Periodization?
Let’s begin with a Karate Science Academy assertion…
“The issue of means and averages is that they’re means and averages”
Properly, if you learn a scientific-based coaching intervention, usually, you search for the imply values of the outcomes.
The research have a pattern of 20 or 50 topics.
Meta-analyses get collectively a number of items of analysis on the identical theme. That enables to have a lot larger samples and calculate extra sturdy and important impact of the coaching protocols.
However the remaining outcomes are sometimes offered with imply values!
That’s a great sensible resolution that helps you enhance your work as a Karate Coaches.
And it’s sufficient, in case you are speaking about generic Karate lessons, like youngsters, leisure college students, and many others. or if you happen to don’t individualize your Kumite/Kata athletes.
It provides you pointers to handle heterogeneous teams.
However if you happen to practice athletes or extra superior Karate college students that practice 4-5 occasions per week (or much more) and need to be the perfect Karateka they will, imply values should not sufficient!
Why?
I’m going to provide you just a few examples…
… the Heritage Household Research (2001) tried to grasp the training-induced modifications in maximal oxygen up-take (VO2max). The typical improve in Vo2max was 19%. Nonetheless, 5% of individuals had little or no change in VO2max and 5% had a rise of 40% to +50%. They usually all did the identical coaching protocol!!
… related range amongst people was reported after Energy-Coaching interventions. For instance, when 585 younger women and men Energy-trained for 12 weeks the common power acquire was 54%. Nonetheless, there have been people that had 0% of outcomes and different ones had 250% in Energy beneficial properties!!
What are the explanations for this?
There are a number of variables working collectively if you practice your Karate athletes:
o Preliminary Energy Standing
o Acute Response to Coaching Protocol
o Lengthy-term growth of educated expertise is regulated by differing molecular pathways and gene networks.
o Testosterone releases are affected by the point of day, week, and month
o Cycles of sunshine and darkish
o Motivational ranges
o Coaching stress
o Diet and Hydration circumstances and habits
o Sleep
o And so forth…
Pre-existing ranges of Energy and/or Endurance don’t let you know reliably what are going to be the long run responses of your athletes.
Don’t perceive me improper, as a result of evidence-based common protocols are to be adopted for every talent!!! Except you will have a hi-tech lab and fitness center with all of the devices to measure, in real-time, your athletes’ physiological responses to coaching, the perfect instruments you will have in your palms are evidence-based common coaching protocols…
However the best way you handle all these protocols collectively… The way in which you handle your athletes’ particular person response to every coaching session… The way in which you handle your athletes’ readiness for coaching and competitors…
…will at all times drive you to take a look at every athlete, individually! And adapt sure issues, alongside the season.
On a macro degree, let’s suppose you dedicate two weeks, initially of the season, the place you deal with expertise like Flexibility, Stamina, and Maximal Energy. You begin with a bunch of 10 Kumite athletes.
After these two weeks, you consider all of your athletes and three of them present inadequate ranges of Energetic Flexibility to execute a Jodan Ura-Mawashi Geri within the shut distance; 2 others aren’t capable of preserve good ranges of depth in a 3-minute Kumite bout; and 5 are able to go ahead to the subsequent degree of bodily coaching.
What must you do?!? Proper…
You must Periodize totally different applications for these 10 athletes, within the subsequent 2 weeks, tailored to their particular person wants!
However at all times, at all times, at all times primarily based on evidence-based common protocols for every talent… Please, don’t overlook this!
The one factor you are able to do, in a micro degree, is to adapt the variety of reps or units per train in response to your athletes’ readiness…
How?
Think about that you simply included Horizontal Jumps to develop lower-limbs Energy… You primarily based on the common protocol of 3-5 units of 3-6 maximal reps every. However in that session, 2 of your athletes made 3 jumps close to their maximal capability (250cm, for instance) and the 4th had decreased considerably (they reached 230cm). They cease that set, if you happen to noticed the lower was to attributable to fatigue…
… you make relaxation for 3 minutes… after they go to the 2nd set they make the 2 preliminary reps with the identical 230cm! What must you do right here?
You have got 2 choices: they don’t make that train once more in that coaching session; otherwise you allow them to relaxation a little bit extra and take a look at once more!
Respect your Athletes’ response to coaching.
However let suppose that your foremost aim with that train is totally different: you need to improve their Stamina (if you happen to aren’t familiarized with the actual that means of Stamina, please learn my PDF about Relaxation Intervals, obtainable in our Telegram neighborhood).
There, you give your athletes’ a extra versatile vary of leaping size they need to accomplish in every rep. Let’s suppose you think about {that a} vary between 230cm and 250cm (or extra) is appropriate in a context the place fatigue begins to put in (in a Kumite or Kata spherical your athletes will expertise that and so they should preserve good ranges of depth till the top)…
You’ll ask your athletes to carry out as many jumps as potential inside that vary. If they begin leaping under the 230cm, they cease and relaxation till the subsequent set.
What you could bear in mind is that with this technique you’re growing their Stamina, however not their Energy!
BUT (there at all times needs to be a “however”)…
… the protocols of sure expertise are barely totally different between well-trained athletes and those that are giving their first steps!
That’s Why You Shouldn’t Attempt to Copy-Paste the Coaching Strategies of the Massive Stars: Aghayev, Kiyuna, Terliuga, Sanchez!!!
In case you had entry to the coaching plans of the 20 Prime Karate Athletes Kumite and Kata, feminine and male, you’d see they comply with the identical ideas however not the identical construction!!
Why?!?
As a result of they’re people!! Not clones…
And your athletes aren’t clones of them, as nicely.
You could know WHY, HOW, and WHEN to use every coaching methodology to every one in every of your Karate athletes.
You possibly can even decide examples of workout routines from the movies of Ivan Leal, Junior Lefevre, Anzhelika Terliuga, Douglas Brose, Sandra Sanchez, Antonio Oliva, Damian Quintero, Ryo Kiyuna, and so forth…
That’s an incredible thought for retaining Coaching Variation!!
However it’s essential know WHY, HOW, and WHEN to make use of every a kind of workout routines with every Kumite or Kata athlete…
Don’t copy… UNDERSTAND WHAT YOU ARE SEEING AND ADAPT IT TO YOUR ATHLETES!!
That’s what makes you an actual Karate skilled…
Proper now, I do know what you’re considering:
“That’s nice, however how can I do it in my each day Karate lessons with 20 children with ages between 5 and 9 years outdated?”; and even worse “You’re insane, how can I handle all this stuff in a category the place I’ve children with 8 years outdated and adults with 40 years outdated. Apart from that, I’ve White Belts and Brown Belts in the identical class!!!”
Properly, initially, you actually shouldn’t have children and adults in the identical group. Even when they’ve the identical belt ranges!!!
As a result of they’re physiological and psychologically too totally different and have fully distinctive responses and wishes…
In case you inform me that you’ve got a number of Karate instructors serving to you and which you can cut up the teams, that’s one other story. As a result of it’s such as you had totally different lessons, however coaching in the identical room…
After all, in case you are speaking about normal lessons that observe Karate for recreation (2 or 3 occasions per week), it’s a must to plan extra generic periods that match the bulk. Though I believe you could have the flexibleness to adapt among the workout routines to particular college students, at any time when it’s potential.
Now you already know what’s fable and truth about Coaching Periodization, please learn the article “The 5 Key-Stones of Coaching Periodization”… With each articles, you’ll develop a strong base for greater ranges of data about Karate Coaching Periodization!
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