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Periodization is a long-term training plan. It is designed to control and get the
maximum effects of:

1) Volume of training and competition (amount of work performed)
2) Intensity of training and competition (how hard you work in your training)
3) Frequency of training and competition (how often you train)

To perform at the highest level, the focus of your training and planning should be to ensure your training is efficient and focused on quality not quantity.

The main aim of a periodized program is to balance intensity and volume of the training stress (load) with sufficient and proper recovery so that good training adaptation and performance improvements are maintained without risking injury, illness overtraining or burnout.

Many Olympic and professional athletes have successfully used periodization training techniques for years.

Peak Performance
A Periodization Training Plan allows you to attain peak performance at your most desired times throughout the year.

It increases:
* Motivation
* Physical Conditioning
* Stamina and energy
* Mental alertness
* Resilience
* Enjoyment

It decreases the risk of:
* Staleness
* Injury
* Boredom
* Burnout
* Physical Illness
* Stress

Each individualized periodization training program is based on fitness level and planned schedule in a year.

A typical periodization program is usually broken up into four (4) training phases:

1. Preparation Phase
2. Pre-Competition Phase
3. Competition Phase
4. Active-Rest Phase

Preparation Phase
It is important to develop a strong aerobic and strength base in the preparation phase. The aim is to make your stronger, increase your stamina and your mental and physical resilience (your ability to bounce back faster). Focus on high volume, low intensity work. Incorporate longer distance activities such as running, biking or swimming for at least 20 minutes. Add strength training and drills to sharpen up your skills. This is the time you and your coach can work on technique modifications, if needed.

The length of this phase should be a minimum of four (4) weeks.

Pre-Competition Phase
In this phase, training routines should become more sports specific, increasing the level of intensity while reducing the volume of training. Although there will still be an aerobic component to the training program, more attention should be placed on explosive movement and strength training exercises. The length of this phase should be at least four (4) weeks.

Competition Phase
Since a true peak in performance can only be maintained for approximately three (3) weeks, you should focus on maintaining strength and endurance levels during the competition.

Training should be performed at high intensity, while the volume will depend on the amount of matches or tournaments in this time period.

Active Rest
During the early part of the Active Rest you should take some time to recover.

Maintain your fitness level by participating in other sports and cross training activities such as basketball, soccer, or running.

Regular Rest and Recovery
The most important (and difficult) component of a proper periodization training program is recognizing when to give your body a rest and actually resting.

It is recommended that athletes take a short break after three to four weeks in a row of competition.

All four stages should be worked into your schedule several times throughout the year. The following factors can have a physical, emotional, and/or mental affect on athletes, and should be taken into consideration when creating your schedule:

* Travel - international, time zone changes, climate changes, nutrition and diet
* Competition - frequency, intensity, seeding
* Practice and Preparation - location, extended rest, taking shorter and more frequent rests
* Court surfaces - adjustment and practice
* Injuries - proper medical and physical therapy care, allowing time for rest, recovery and rehabilitation
* Exhibitions, Charities, Appearances - take time and energy and are work commitments
* Team Competition - Fed Cup, Olympic preparation and play, club matches are all part of your competition phase

It is important to sit down with your coach while planning your year and decide which tournaments are most important for your sporting career, development, health and where and how you will peak.

Depending on the time of year, the active rest phase should last anywhere from 1-4 weeks, with a minimum of two weeks complete rest from your chosen sport at the start of the off-season when there are no tournaments scheduled.

DISCLAIMER: The contents of the Game, Set, Health site are for informational purposes only and should not be treated as medical, psychiatric, psychological, health care or health management advice. The materials herein are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this site. Reliance on any information provided herein is solely at your own risk.



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