The Fundamentals of Periodization
Periodization is the systematic planning of athletic training into distinct phases, each with specific objectives to produce peak performance at targeted times.
Originating from Soviet sports science, it recognizes athletes cannot maintain peak condition year-round, requiring structured cycles to optimize performance and prevent burnout.
For high jumpers, it enables the sequential development of performance attributes from general strength to specific power and technical skills, minimizing injury risk.
Key models:
- Linear: Progresses from high-volume, low-intensity to low-volume, high-intensity as competition nears.
- Undulating: Involves more frequent (daily/weekly) variations in training volume and intensity.
- Block: Concentrates on developing specific qualities in focused blocks (2-4 weeks).
Benefit: Research shows periodized training produces superior strength gains, directly enhancing takeoff power.
Designing Optimal Training Cycles
Effective periodization requires thinking in multiple time scales:
- Macrocycle: Typically spans an entire year or season, divided into general preparation, specific preparation, competition, and transition phases.
- Mesocycle: Manageable blocks of 3-6 weeks, each with a specific training focus (e.g., general strength to power).
- Microcycle: Weekly training plans that balance workload, intensity, and recovery (e.g., 2-3 strength sessions, 1-2 technical sessions, recovery days).
Goal Setting:
• Short-term: Process metrics (e.g., strength benchmarks).
• Long-term: Competition performance (e.g., clearing a specific height).
Flexibility is Essential: Plans must adapt to changing competition schedules, injuries, and individual progress. Continuous assessment and adjustment are key.
Practical Phases: A typical approach progresses through preparatory, specific preparation, pre-competition, and competition phases.
Balancing Strength & Power Development
High jump demands a unique balance: absolute strength (foundation) and power (rate of force development).
Strength Foundation: Early preparatory phases emphasize higher volume strength training with moderate loads (70-80% 1RM).
- Compound Movements: Squats (especially front squats), Deadlifts, Pull-ups, Rows.
- Unilateral Exercises: Split squats, Single-leg Romanian Deadlifts, Lunge variations.
Power Development: As competition approaches, training shifts to lower volume, higher intensity strength work (85-95% 1RM) combined with increasing plyometric volume.
- Plyometrics: Box jumps, Depth jumps, Bounding (enhancing stretch-shortening cycle).
- Olympic Lifts: Power cleans, Snatches (developing explosive triple extension).
- Unilateral Plyometrics: Alternate leg bounding, single-leg depth jumps.
Key Principle: The intensity-volume relationship follows an inverse pattern – as intensity increases, volume must decrease to allow proper recovery and adaptation.
Exercise selection becomes increasingly specific to high jump demands throughout the progression.
Key Takeaways
Mastering periodization is pivotal for high jumpers seeking peak performance and competitive excellence.
It's a long-term, non-linear philosophy recognizing that success is built through consistent application of appropriate stimuli and adequate recovery.
Flexibility is crucial; adapt the periodization framework to individual needs, responses, and evolving circumstances.
Stay curious, embrace continuous learning, and integrate evidence-based methods to optimize your training plans.
Effective periodization transforms training into a coherent journey, building stronger, more resilient, and technically proficient athletes.
For a deeper dive, read the original article.
Coach Otto is a certified track and field coach with over 15 years of experience working with high jumpers at high school, collegiate, and elite levels.