By Dr. Marco Sist
Periodization is a phase of a process through which workloads are distributed over time in order to improve and then maintain the athlete's level of performance.
This process develops in three stages:
Planning
Periodization
Programming
At the stage of planning a "wide-ranging analysis of the competitive season is performed, taking into account all the elements related to it (calendar, trips, midweek shifts, recovery phases, particular situations).
At the stage of periodization the development of workloads in the different moments of the season and the organization of the various training elements between them are studied in detail (technical, tactical, physical, mental preparation).
After a wide-ranging analysis of the competitive season carried out by the staff, we move on to the development of workloads and their logical organization over time. This occurs through the division of loads into work cycles (macrocycles) with different duration, characteristics and objectives.
A first division into cycles provides for the consideration of 4 periods:
- Preseason (6 weeks and 12)
- In-season (33 weeks)
- Postseason (2 weeks)
- Off-season (10 weeks and 12)
Subsequently, each period of work is analyzed, further divided into cycles (meso and microcili), the objectives are set and consequently means and training methods are chosen.
Preseason
After one or two weeks of recovery following the off-season (generally coinciding with summer holidays) the athlete is preparing to face the preseason.
In this phase, the main objective is the development of maximum dynamic strength (FMD) and power through the inclusion of specific sports training methods and means. These expressions of strength are in fact those that most characterize the game of basketball.
The preseason is generally divided into seven microcycles.
The first, of three days, is dedicated to the evaluation of the athlete's strength level. Four days follow, each of seven days, in which the work develops in an increasing way, through four sessions per cycle. The last two cycles foresee instead three sessions of strength each. The organization of the same is such that two of them are dedicated to the upper limbs and two to the lower ones for the first four microcycles (excluding the initial evaluation one), while in the last two there are three sessions , with mixed engagement of lower and upper limbs.
Within the training sessions the exercises vary starting from a prevalence of those dedicated to FMD in the initial cycles, leaving more and more space for those dedicated to power.
The methods used are mainly three: series and repetitions, various pyramids, super series (exclusively between strength and explosive exercises; for example: front squat + box jump)
The choice of exercises responds to the principle of specificity. Movements are preferred that have the greatest possible connection with the gesture of competition and multi-joint movements. However, part of the work remains dedicated to compensatory exercises to keep the various muscle sectors in balance.
Part of the work is carried out trying to develop strength and power in conditions of instability using proprioceptive tablets, fit balls and anything else that can disturb the athlete's balance during the execution of the gesture.
The use of the machines is very limited. With the exception of the lat machine, the leg press (used only in special cases), and the leg curl (used for compensatory exercises) the training means are: barbell, dumbbells, benches , medicine ball, rubber bands and tools for unstable work.
The exercises chosen are divided into multi-joint and single-joint.
The former include the squat, lunges, step up, split squat, bench press, lat machine, for the development of FMD. Turns, box jumps, squat jumps, various jumps and throws of the medicine ball for the development of power. The momentum, the push jerk and the snatch are used only by those who have a very good execution technique. The single-joint exercises are those that concern the arms (biceps triceps) or areas of the legs (leg flexors, calves).
First micro-cycle of work: evaluation of athletes
In this micro-cycle, the assessment of the strength level of the athletes is carried out.
For the large muscle chains (pectoral-triceps, dorsal-biceps, calves-quadriceps) an estimate is made of the indirect maximum over three exercises, respectively extensions on the flat bench, pull-ups on the lat machine, extensions on the squat. This estimate takes place by trial and error until the athlete is unable to perform a number of repetitions for a given load, between 2 and 5. The values obtained are then entered in tables or equations and the maximum is estimated. value remains an estimate with all the limits connected to it. The workload is in fact adequate to the conditions of form that the athlete experiences every day, thus also making changes with respect to the values suggested by the tests.
For the smaller muscle sectors (biceps, triceps, etc.) a load is estimated for a given exercise such that the athlete is able to perform 10 repetitions.
Once the starting level has been established, the following work cycles are organized.
Microcycles two, three, four and five
The starting organization of these cycles foresees two sessions of strength dedicated to the upper limbs and two to the lower ones, alternating between them.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Example of subdivision by body zones
The objective of these cycles is, as already said, the development of FMD and power. This happens starting from the first cycle in which the sessions are exclusively addressed to FMD and as we proceed, we insert power elements.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
FMD a.s
FMD a.i
FMD a.s
FMD a.i
Two and three micro-cycles of work
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
FMD a.s
FMD a.i
POT a.s
POT a.i
Four and five micro-cycles of work
Microcycles five and six
In the last two microcycles the sessions go from four to three, assuming an "organization similar to those of the in-season.
The first of these, generally on Tuesdays, involves work on power through plyometric exercises for both the upper and lower limbs.
The second contains, for the lower limbs, elements of both FMD and power, while for the upper limbs only FMD. The third one foresees for the lower limbs exclusively a power work while for the upper ones of FMD.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
POT a.s-a.i
FMD asai- POT a.i.
POT a.i. FMD a.s.
Six and seven microcycles
The division of the exercises follows the principle of the split routine for the upper limbs, whose muscle groups are divided between Wednesday and Thursday for FMD. (eg: Wednesday: pectorals and biceps, Thursday: back triceps and shoulders) while on Tuesday they are engaged in plyometric exercises (mainly medicine ball throws). The lower limbs are subjected to plyometric work on Tuesdays, while on Wednesdays they are trained in a mixed direction (FMD and power). On Thursday, space is given to explosive force.
The load distribution (volume, intensity and density) is decreasing starting from Tuesday.
