To culminate the Getting Started Series, we will address the principles behind periodization.

Periodization is the pre-planned systematic variation of training variables such as intensity and volume to promote long-term performance improvements. Without the proper understanding and utilization of periodization strategies, long-term performance improvement becomes merely a guessing game. onsistent hard-wor! for e"tended periods of time may not be enough for continual fitness improvement beyond an initial #-$% wee! training period. The general adaptation syndrome &G.'.S.( underpins all periodization strategies, and involves a three-stage reaction to training stress. Stage-one is the alarm phase, where a training stress is imposed. ' training stress is any form of physical activity such as performing ) sets of $* reps on the bac! s+uat, or running a mile. ,uring the alarm phase, as a result of the physical stress, performance is actually compromised. -ur body has undergone metabolic stress and brea!down that necessitates a recovery period to properly adapt. Stage-two of G.'.S. is the resistance phase. ,uring the resistance phase, our body battles bac! from the imposed training stress to ma!e the appropriate adaptations that will allow for improved performance and resilience of the previously imposed training stressor. The ma.or ta!e home point here is that the resistance phase does not occur if ade+uate rest is not given. Stress brea!s us down, rest allows for the rebuilding process. We have to train smart and build-in ade+uate rest into our training plans. /deally we never encounter stage-three, which is the e"haustion phase. 0"haustion is mar!ed by decrements in training performance and possible in.ury. 0"haustion occurs when the training stress we impose upon our body e"ceeds our recouperative ability. This is generally preventable with ade+uate rest planned into the training plan. The !ey to proper periodization is to live in stage-one and stage-two of G.'.S. and provide an ade+uate overload stress, and then allow for ade+uate recovery. /nsert table-gas There are generally four distinct periods within a periodized training plan. The preparatory period is generally the longest period within a training year that is characterized by a higher volume of training with a low training intensity. 1ere an athlete builds a base of fitness that prepares their body for greater training intensity later in the training year. 2ollowing the preparatory period, a short transition period &first-transition( occurs to bridge the gap between the higher volume3lower intensity training and the higher intensity3lower volume training that characterizes the upcoming competition period. The competition period involves either very high training intensity and very low training volume for a pea!ing athlete, or a moderate training intensity and volume for an athlete see!ing a maintenance of fitness. These four periods mirror and correspond with the sport seasons that include the off-season, pre-season, in-season, and post-season. /nsert table- periods and sport seasons Periodization is a comple" sub.ect that necessitates further discussion in future posts. This article has intended to briefly help to develop your understanding of why certain types of training characterizes certain sport seasons and times of the year, illustrate how

the body adapts to training through the G.'.S., and develop an appreciation of long-term planning for continual fitness improvements.