PERIODIZATION

LINEAR PERIODIZATION with OPT MODEL

The OPT stands for Optimum Performance Training .This

model is divided into three different stages. These
include: Stabilization, Strength, and Power. Each stage
is built upon and dependent on the previous stage.
Within each stage, there exists specific phases of
training that progress an athlete through the model:
Phase 1: Stabilization Endurance Training
Phase 2: Strength Endurance Training
Phase 3: Hypertrophy Training
Phase 4: Maximal Strength Training
Phase 5: Speed Power Training
Phase 6: Integrated Power Training

STABILIZATION STAGE OF TRAINING

The Stabilization stage consists of one phase of training
called as the Stabilization Endurance Training. The
main focus of Stabilization Endurance Training is to
increase stabilization strength ( of the stabilizing
muscles to provide joint stabilization during functional
activity movements) and improve neuromuscular
efficiency. The progression for this phase of training is
proprioceptively based. This means that difficulty is
increased by introducing more challenge to the balance
and stabilization systems of the body versus simply
increasing the load. Stabilization training must be done
prior to advancing into the Strength and Power stages
as research has shown that inefficient stabilization can
lead to altered force production in muscles, increased
stress at the joints, tissue overload, and eventual injury
. This stage essentially prepares the athletes structure
to engage in more demanding exercise by correcting
muscle imbalances, increasing flexibility and

extensibility of the muscles as well as increasing the

joint and postural stabilization mechanisms.

STRENGTH STAGE OF TRAINING

The emphasis in this stage is to enhance stabilization
strength while increasing prime mover strength. This is
also the stage of training an athlete will progress to if
their goals are muscle growth (hypertrophy) or maximal
strength (lifting heavy loads).
The strength stage consists of three phases of training:
A) Strength Endurance training This phase is used
to enhance stabilization strength and endurance while
increasing prime mover strength. These two
adaptations are accomplished by performing two
exercises with similar joint dynamics in a superset
manner (back-to-back without rest). One exercise is
more traditional and performed in a more stable
environment (e.g., a bench press), whereas the other is
an integrated exercise performed in a less stable
environment (e.g., a stability ball push up) . The
principle behind this method is to work the prime
movers predominantly with the first exercise to elicit
prime mover strength. By immediately following with
an exercise that challenges the stabilizers,
neuromuscular and postural stabilization endurance
and dynamic joint stabilization are enhanced
B)Hypertrophy training -This phase is used to
enhance the muscle size.The exercises are performed
using multiple sets of moderate to heavy intensity
exercises using repetition range of 12 t0 15.The rest
period in 1st week is kept as 3 mins and progressively
the rest period is reduced each week by 15 seconds to
reach gaint sets for training a particular muscle.

C)Maximal strength training In this phase the

primary multi- joint exercises are performed at maximal
intensity using a rep range of 1 to 6 using
pyramids.Each set is followed by 2 to 3 mins rest
period.A maximum of 3 to 5 sets of the same exercise
is performed.
POWER STAGE OF TRAINING
The power stage is divided into 2 stages
A)Speed Power Training In this phase the prime mover
muscles are trained to develop maximal speed.This is done by
reducing the weight used in the Maximal strength training by
40%.Every week the load is increased by about 10%.
B)Integrated Power Training In this phase there is
supersetting of a more traditional strength exercise (e.g.,
barbell squats) with a plyometric/power exercise of similar joint
dynamics (e.g., squat jumps). This is to enhance prime mover
strength while also improving the rate of force production (how
quickly a muscle can generate force). Utilization of Maximal
Power Training is the next progression to produce maximal
acceleration and rate of force production. This phase of training
is typically reserved for high-level athletes who require
maximal levels of power.

Maintenance Stage During this stage the athlete

reduces the frequency of training to 2 to 3 days from 4
to 5 days. This strategy help the athlete regain back
the depleted carbohydrate stores and makes him
physically and mentally ready for the bout.
NON LINEAR OR UNDULATING MODEL OF PERIODIZATION
It is the most appropriate type of periodization model that is suitable for athletes
who want to develop multiple skills into their movements and keep all of them at
a competivive level within limited ime period.However considering the energy
systems involved .No two simultaneous training sessions shoul d be using the
same energy system as it may be too taxing and lead to exaustion and lead to
training injuries.The exercise variable should be planned properly to allow the
body recovery from the previous session hence each session can be planned to
be either lightly taxing ,moderately taxing or intensely taxing on the energy

system.This type of training is also suitable for clients who are irregular to
workout and do not have the patience as well as the time for following the
classical model of periodization .In this model the client has to work on different
muscle characteristics on each training days of a week like
1st day will be devoted for strength training
2nd day for muscular endurance training
3rd day for balance and stability
4th day for speed ,agility and quickness
5th day for cardiovascular endurance
6th day for integrated sport specific movement training
7th day is a rest day

Strength training session Wk

s

frequen
cy

Exercise type

Rep
s

Sets

Morning
or
Evening
Morning
or
Evening
Morning

Whole body Machine exercise for

large muscles of trunk and
extremities
Whole body Machine exercise for
large muscles of trunk and
extremities
Machine exercise for upper body
including smaller muscles

Evening

Machine exercise for lower body

including smaller muscles

Morning

Whole body free weight and

machine exercises for upper body

Evening

Whole body free weight and

Machine exercise for lower body

15
to
20
12
to
15
15
to
20
12
to
15
12
to
15
15
to
20

Morning

Whole body free weight and

machine exercises for upper body

Whole body free weight and

Machine exercise for lower body

Evening

Focussed skill

Rest
(mins
)
1 -2

1-2

1-2

Stabilization
endurance

2set
s

1
set

1
set

2set
s

1215

2
sets
&3
sets

1-2

1215

2
sets
&3
sets

1-2

&
812
&
812

Stabilization
endurance

Combine with
balance and
stability training

10

11

Morning
or
evening

Olympic lifts and whole body free

weight and machine exercises

3&5

1
set
&
2set
s

3&5

Olympic lifts and whole body free

weight and machine exercises

Morning
or
evening

Olympic lifts,plyometrics and

machine exercises

8
to12

Morning
or
evening

Olympic lifts,plyometrics and

machine exercises

1 to 4
4 to 8
8 to
12

3
sets

3 to 5

Morning
or

MMA drills for strength(moderate

intensity)

5
min
s

5 to
6

nil

MMA drills for strength (vigorous

intensity)

3
and
5
min
s
3
min
s

evening

Morning
or

Morning
or

MMA drills for strength (vigorous

intensity

evening

13

4 to
8
4 to
8

1
set
&
2set
s
2set
s
&
1
set

Morning
or
evening

evening

12

812
&

Morning
Or
evening

&
812

&
4 to
8

5&3

nil

St

MMA drills Moderate intensity

Maintenence

2)Muscular Endurance training

W
ks
1

Mornin
g
/
Evenin
g
Mornin

Exercise type

Intensity

Tim
e

Lower body mostly

supported like biking,high
reps leg press

Vigorous
anaerobic

2 to
5

sets Res
t
min
2 to 3-5
3

Upper body mostly

Vigorous

2 to

2 to

3-5

Focussed skill

Strength
endurance
phase
Strength

g
/
Evenin
g

supported using pull-push

movements and trunks
exercises or machines

anaerobic

Mornin
g/Even
ing

Vigorous to
moderate

5 to
10

2 to
3

2 -3

Strength
endurance
phase

Mornin
g

Vigorous

5 to
10

2 to
3

2 -3

Evenin
g

Upper -Lower body

anaerobic (using added
resistance )and aerobic
exercises
Upper - Lower body
anaerobic (using added
resistance )exercises
Upper Lower body aerobic
exercises

Moderate

2 to
3

1-2

Mornin
g
/
Evenin
g

Sports specific and UpperLower body aerobic

exercises

LightModerate

15
to
20
10
&
20

Strength
endurance
phase
Aerobic
endurance

2 to
3

1-2

Aerobic and
specific
endurance

Mornin
g

Sport specific aerobics

LightModerate

10
-15

3 to
5

Specific
endurance
conditioning

Upper-Lower body aerobic

exercises
Sport specific drills

Light

15

Min

Active rest

LightModerate

10

3 to
5
2 to
3

10

Sport specific drills

Moderate
-Vigorous

15

1015

Sport specific drills

Vigorous

1015

1015

Specific
endurance
developing
Specific
endurance
developing
Specific
endurance
peaking

Sport specific drills

Vigorous

510

Min

Evenin
8
g
Mornin
9
g/Even
ing
Mornin
10 g/Even
ing
Mornin
11 g/Even
ing
12 Mornin
g/Eveni
ng

Week

Exercise Type
1

Intensity

Rep
s

endurance
phase

Maintenance
Set
s

Res
t