PERIODIZATION FOR

STRENGTH, SPEED,
AGILITY & QUICKNESS
Eski Ripoll
Periodization for Strength Training
Anatomical Adaptation

Hypertrophy

Maximal Strength

Muscular Endurance Power Power

Endurance

Maintenance
Anatomical Adaptation
 Goal:
 General strength
 Muscular endurance
 Rehabilitation
 Proprioception
 Muscle balance
 Strengthening of injury prone muscles
 Stability
 Mobility
 SAQ
 Running mechanics
 Coordination of gait
 Sub-maximal sprints (100m-120m)
 Deceleration
 Foot placement
 Landing
Anatomical Adaptation
 Low intensity / low to moderate volume
 Methods:
 Simple sets
 Circuit training
 30 to 50% RM
 2-3 sets x 10 to 25 reps
 1 to 3 min RI
Hypertrophy
 Moderate intensity / high volume
 65 to 80% of RM
 4 to 6 sets x 6 to 12 RM
 30s to 2 min RI
 2 to 3 exercise per muscle group
Hypertrophy
 Methods:
 Split routine
 Assisted repetitions
 Resisted repetitions
 Super setting
 Compound setting
 Pre-exhaustion
 Flush sets
 Drop sets
Maximal Strength
 Goal:
 Maximal strength
 High intensity / low volume
 SAQ
 Short & long sprints
 Resisted or assisted drills
 Multiple response; high impulse
 Reaction drills; randomized
 Acceleration running (30-50m)
 Standing starts
 Change of pace runs (change every 10-30m)
Maximal Strength
 Methods:
 Maximum load method
 85 to 100% RM
 3-5 exercises
 1-6 reps x 3-10 sets
 3-6 min RI
 2-3 x per week
 Pyramid, vertical, horizontal
Maximal Strength
 Eccentric method
 110-160% RM
 3-5 exercises
 1-4 reps x 4-6 sets
 3-6 min RI
 1 x per week
 Slow speed
Maximal Strength
 Maxex (Complex) training
 40-80% RM
 3-6 exercises
 6-8 reps x 1-3 sets
 2-4 min RI
 Variations:
 Slow eccentric to plyo
 Fast eccentric to plyo
 MxS to plyo
Power
 Goals:
 Power
 High intensity / low volume
 SAQ
 Resisted or assisted drills
 Multiple response; high impulse
 Reaction drills; randomized
 Speed bounding (20-40m)
 All-out short sprints (30m-80m)
 Acceleration running (30-50m)
 Standing starts
 Change of pace runs (change every 10-30m)
Power
 Methods:
 Isotonic method
 30-50% cyclic / 50-80% acyclic
 2-4 exercises
 4-10 reps x 3-6 sets
 2-6 min RI
 Dynamic/fast speed
 2-3 x per week
Power
 Plyometrics
 2-5 exercises
 10-20 reps x 3-5 sets
 2-3 min RI
 Explosive
 2-4 x per week
Power
 Maxex (Complex) training
 40-80% RM
 3-6 exercises
 6-8 reps x 1-3 sets
 2-4 min RI
 Variations:
 Slow eccentric to plyo
 Fast eccentric to plyo
 MxS to plyo
Power Endurance
 Low intensity / Moderate volume
 50 to 70% of RM
 2-3 exercises
 15-30 reps x 2-4 sets
 5-7 min RI
 Very dynamic
 2-3 x per week
Muscular Endurance
 30 to 60% of RM
 3-6 exercises
 30s to 2min x 2-4 sets
 1-3 min RI
 Medium to fast speed
 2-3 x per week
Program Design Variables
 Training methods and modes
 Isometric force development
 Concentric & eccentric force development
 Dynamic constant resistance (ex. Free weights)
 Dynamic variable resistance (ex. Machine with cams)
 Dynamic progressive resistance (ex. Tubings, springs)
 Isokinetic resistance: machines producing a constant
angular velocity
 Plyometric training
 Complex Training
Program Design Variables
EXERCISE SELECTION
Movement-Specific Resistance Exercises
Blocking Power snatches and power cleans

Jumping Squats, lunges, step-ups, straight- and

bent-knee calf raises, power snatches,
power cleans, push jerks
Sprinting Lunges, step-ups
Racquet serving and Standing internal/external rotation with the
overhead throwing humerus abducted

Volleyball Dynamic and isometric front shoulder

raises and alternating lateral shoulder
raises, supine flys, push press
Program Design Variables
 Load assignment
 Resistive overload
 Gravitational
 Inclination
 External
 Spatial overload
 Range
 Saggital, transverse, frontal
Program Design Variables
 Training volume
 Sets, reps, or duration
 Rest periods
 Training frequency
Program Design Variables
 Complexity
 Simple to compound movements
 Isolated to multi-joint
 Single planar to multi-planar
movements
Program Design Variables
 Temporal Overload
 Operating rate
 single response to multiple response
 Impulse
Strength Training Progression
Reps -> load -> frequency

Stable -> unstable

Isometric -> concentric -> eccentric

Controlled -> ballistic

Isolated -> compound

Single plane -> multi-plane

Speed, Agility & Quickness
Considerations

Skill Acquisition and Motor Control

CNS is a self learning and self programming system to

develop skill
Skill is to perform an activity without apparent difficulty with little or
no error

Skilled movement comprises the most effective form of physical interaction that a person can
undertake with the environment
Speed, Agility & Quickness
Considerations
LEARNING A NEW SKILL
- erception
P
- recision
P
- erpetual practice
P
P - eak performance

- rogression
P Charman
Speed, Agility & Quickness
Considerations
LEARNING A NEW SKILL
PERCEPTION
Conscious perception and analysis of skill performance and planning
Speed, Agility & Quickness
Considerations
LEARNING A NEW SKILL
PRECISION
Conscious analysis of the causes of error and formulation of strategies of correction
Speed, Agility & Quickness
Considerations
LEARNING A NEW SKILL

PERPETUAL PERCEPTION
Developing the correct synaptic linkages to develop motor engram
Speed, Agility & Quickness
Considerations
LEARNING A NEW SKILL

PEAK PERFORMANCE
Performance at a near maximal with minimum percentage of error
Speed, Agility & Quickness
Considerations
LEARNING A NEW SKILL

PROGRESSION
Well organized and logical sequence of progression
Speed, Agility & Quickness
Considerations
HOW MUCH PRACTICE IS NEEDED?

Tens of repetitions:

Create a conscious testing and awareness of the skill but little motor memory retention

Kottke 1980
Speed, Agility & Quickness
Considerations
HOW MUCH PRACTICE IS NEEDED?

Hundreds of repetitions:

Create a fragile motor engram that fades quickly

Kottke 1980
Speed, Agility & Quickness
Considerations
HOW MUCH PRACTICE IS NEEDED?
Tens of thousands of repetitions:

Create a fair engram wherein speed and force can increase

Kottke 1980
Speed, Agility & Quickness
Considerations
HOW MUCH PRACTICE IS NEEDED?

One hundred thousand of repetitions:

Create a reasonably capable motor engram

with significant increased levels of sustained
skill competence

Kottke 1980
Speed, Agility & Quickness
Considerations
HOW MUCH PRACTICE IS NEEDED?

Millions of repetitions:

Create a near perfect motor engram of skill

performance
“Without thought”

Eg. Learning to walk (3M steps)

baseball throwing (1.6M throws)

Kottke 1980
Considerations in Plyometrics
 12 to 18 weeks basic plyometric training
 8 weeks to learn plyometrics kinesthetically (off-
season).
landing mechanics -> jumping mechanics
Single response -> multiple response
Resistive & spatial
 Plyometric Training Program

FOOT CONTACTS BY SEASON (1)

LEVEL Beginner Intermediate Advanced Intensity

Off-season 60-100 100-150 120-200 Low-Mod

Pre-season 100-250 150-300 150-450 Mod-High

In-season Depends on sport Moderate

Championship
Recovery only Mod-High
season

• Chu, Donald. Jumping Into Plyometrics, 2nd ed. Human Kinetics, 1998.
TRAINING PRINCIPLES - Linear
Speed & Acceleration
 Should be done at the beginning
 Athletes or clients should be fresh
 Volume is low but intensity high
 Quality over quantity
 Functional training & plyometrics & important
 Bounding is very important
 Training method must be changed regularly
 Whole -> part -> whole method of motor learning