Periodization training program for badminton

Plus planification I really like this thought line of preparation in training. This is something that I learned from my days in Triathlon and have continued with it in my Karate training.

When we have big events coming up, tourneys or tests, we try to give the students at least weeks to begin the periodization process and ramp up for the event. We take the students through the different steps with event specific training taking place the last couple of weeks. Not only are the students getting better at what they do, but mentally the confidence and motivation levels go right through the ceiling.

There is definitely room for the "old ways" and the "new ways" as well. Open your mind and take the best that others have to offer in order to become the best that you can become. Evolve or dissolve. March 17, at am. This is one of the things that our group has been working at designing and implementing for a while now. Unfortunately many "traditionalists" scoff at the benefits or disregard it completely because it wasn't developed pre Oh well. The tricky part is to vary skill-based training so that it complements the conditioning demands.

For an example, sticky hands can be varied through the periodization phases alongside the conditioning demands: Balance and stability- work on moving from stable to less stable conditions. This can be done using wobble boards, single leg standing, closing eyes, closing eyes in a free-moving context. Highlight and fix movement and skill-based problems.

Duration minutes, light intensity. Strength endurance- both partners begin to provide light resistance through the ROMs. Move from stable to less stable conditions when skill is appropriate. Begin to incorporate static lifts for throws or manipulations. Maintain best movement form throughout.

Performance- free moving sticky hands, partners provide resistance, redirection and reactive movements at their discretion, balance and stability are challenged by off-balancing techniques, techniques are applied at speed, lifts and throws are done with full commitment.

All skill domains can be integrated into a periodized model this way. The result is both conditioning attribute and skill development that avoid plateaus, and provides opportunities for recovery between periods f higher intensity, higher demand training. Each phase is spaced weeks, the average amount of time required for physiological adaptation to training demands.

If skill based training is incorporated along the same lines then the student's individual attributes develop in step with his or her skill level and ability. The easiest part to neglect is recovery- it's hard to back off of higher intensity training like Randori and sparring, but the benefits are a longer training career, less injury, and enhanced performance. Feel free to contact me if you are interested in programming ideas.

Francis Duguay. March 19, at am. To me leveling up is the understanding of an enabling principle. I prefer to level up with functional operating knowledge of the body mechanic, and mental mechanic.

I find that leveling up mentally is most of the time far superior to leveling up physically. Some people may call it transcending the physical limitations of the body, of being able to see beyond yourself and into the big picture, being enlightened if you will.

One person I can think of who did this was Ayrton Senna, the famous Brazilian F1 driver who tragically met his end through statistics and FIA tomfoolery. In the end a martial art should be about successfully using your mind to control your destiny in a life or death situation. The only way you can get better is to think about it very often and do it very often. July 20, at pm. Funny again, i finally learned there is a sientific name for what came naturally to me the past 40 years ;-!

However there is a limit in what you are able to gain physically This is where the martial arts really start And i fully agree to your last sentence Sam! August 31, at am. I remembered this post from a while back, and just reread it as my daughter is preparing for her first international competition.

So here's my follow up question: how does periodization fit in with time zone changes, be it for a competition or a seminar in Okinawa? And are kobudo and jiu-jitsu considered cross-training? Thanks for the awesome blog, Jesse-san. Jim Ernest. August 9, at pm. I joined the National Strength and Conditioning Association years ago and implemented periodization.

This advanced concept model was introduced by noted strength professor Yuri Verkoshansky. Many individuals confuse this approach with the Westside Barbell system, or conjugate method, developed by Louie Simmons. Verkoshansky has stated on numerous occasions that Louie took different concepts from different systems, and simply used the term conjugate to mean a marrying of training concepts, or a running of these concepts concurrently.

He did not use the original conjugate sequence system itself as designed by Verkoshanky. There is a reason why, but that is better suited for another article.

Block periodization, or the conjugate sequence, was originally developed by Verkoshansky for Olympic athletes, i. It consists of a two-block design, accumulation and restitution. In the accumulation blocks, the focus is directed toward supporting motor abilities while simultaneously developing certain strength qualities necessary for the athlete with a limited volume load.

The restitution block is essentially the opposite. They support strength qualities in the athlete, while addressing the development of specific, technical motor qualities with a limited volume load. These training loads must target different abilities max-strength, explosive strength , max anaerobic power, etc.

Basically, in the accumulation block we are looking for unilateral concentrated loading of strength qualities. This unilateral increase in concentration of loading will allow specific systems to achieve a higher level of stress. This, as we know already, is needed for further adaptation to take place in elite level athletes.

While you are focused on this, you are also training to keep the motor abilities necessary for your sport. In the restitution blocks, we are flipping it around. Start simply.

If you have been training consistently for less than two years, you are a beginner in training age. Start with the traditional model and assess the progress and variations within that model.

In other words, exhaust your ability to continually make progressive changes to your strength without seeing a decrease in performance or plateau effect. A basic example of a linear periodization setup is the popular five sets of five repetitions on core exercises such as squat, bench , deadlift, and power clean. Add five pounds for upper body movements or ten pounds for lower body movements every training session in a progressive fashion until plateau.

Reset and begin again. If you are an intermediate trainee, then look at some form of the undulating periodization model and its progressions. You could undulate your training intensities or volume on a weekly or daily basis. For instance, utilizing the squat exercise for hypertrophy within the first phase of your undulating block, you could do something like this for volume:. Then, if you had a competition on the horizon , you can move into a power block. If no competition is near, you could go into another hypertrophy block.

Rinse and repeat. Just make sure you are adjusting volume as intensity goes up. These two things have an inverse relationship. This article is not really geared towards the advanced-level athlete so there is no need at this point to lay something out using the conjugate sequence system. Most trainees fall into the first two categories I have mentioned, and there is more than enough to concern yourself with in those categories.

For less experienced athletes it may be necessary to start during the transition period closed season. The length of this phase will vary depending on the sport. Strength and power athletes will spend more time in this phase compared to endurance athletes for example.

If a period of hypertrophy training is required i. Hypertrophy and maximal strength training programs usually occur midway through the preparation phase pre-season. Phase 3 — Conversion Until this point strength training has been generic in nature. To be effective however, this general base of strength must converted into sport-specific power or muscular endurance or both. The conversion of maximal strength occurs late in the preparation phase and may continue into the start of the competitive season.

Phase 4 — Maintenance When strength training stops the benefits gained previously quickly diminish. In order to avoid this detraining effect a certain level of conditioning is required to maintain the gains made in the preparation phase. Fortunately, the volume required to maintain strength is less than that required to build it. But with the onset of competitive matches and events, plus a greater emphasis on tactical and skill-based training, less time is available for strength conditioning and sufficient recovery.

The maintenance phase occurs throughout the competitive season. Phase 5 — Active Recovery Following a strenuous season, a break from structured training and the rigours of competition is crucial for physical and mental respite. This can mean a complete break from all types of strength training programs for several weeks.

Any longer than weeks however, and fitness, particularly strength and power, diminishes rapidly.