The Principles of Periodization

Periodization is a tried-and-true method for organizing training. The first to use the term was Soviet physiologist Leonid Matveyev in 1964. In studying Olympians, he discerned patterns in the training of successful athletes that led him to develop the concept.

In the years since, much research has been done on periodization, but the main principles still apply. Periodization is a system for training in which load and recovery vary based on physiological principles.

Typically, a gradual increase in training volume and intensity is followed by periods of lower training loads. The idea is that progressive increases in training demands should be followed by periods of lower training loads to enable an athlete’s body to adapt and to improve performance.

The goal of training periodization is twofold:

—to maximize fitness and athletic performance while minimizing overtraining and the risk of injury;

—to manipulate training variables so that athletes peak at the desired time.

Athletes need to develop several sport-specific qualities to perform well—strength, endurance, technique, tactical skill, psychological toughness, etc. Since such qualities can’t be acquired simultaneously, certain periods of the training year are reserved for focusing on them sequentially.

Matveyev’s training model consists of three phases: preparation, competition, and transition.

The preparation phase is for building basic athletic skills, such as, in rowing especially, endurance, strength, technique, and the ability to recover from strenuous training.

In the competition phase, athletes increase the intensity of exertion to transform basic skills into racing speed, while learning the rules of competition, improving tactical skills, and building sufficient endurance to withstand the rigors of competition.

The transition period is for healing injuries and recovering from training and racing.

Because most rowers have a spring and autumn season, the sequence of preparation, competition, and transition should be carried out twice a year. Double periodization can be very successful when all phases are planned and timed well, beginning with the climactic regatta and going backward from there.

Usually, coaches are quite capable of executing the preparation and competition periods, but they find it harder to acknowledge the importance of the transition period. Some coaches figure that everyone just needs a break or they fear losing the fitness gained in previous phases.

The transition period is an essential part of Matveyev’s scheme and, when designed correctly, can benefit athletes enormously. It provides a respite from rowing and the stress of competition and an opportunity to recharge by enjoying other sports—swimming, surfing, hiking.

It’s also a time for attending to injuries that may not have healed fully and for improving in such areas as balance, coordination, rhythm, and flexibility.

During this phase, basic fitness can be maintained with an easy run on the beach or a leisurely bike ride in the mountains. Training volume and intensity should yield to fun, refreshment, and rejuvenation.

Volker Nolte, an internationally recognized expert on the biomechanics of rowing, is the author of Rowing Science, Rowing Faster, and Masters Rowing. He’s a retired professor of biomechanics at the University of Western Ontario, where he coached the men’s rowing team to three Canadian national titles.

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