One of the keystones in the architecture of soccer training is the concept of periodization—a systematic planning of athletic training that seeks to create high levels of performance by structuring training and preparation into distinct phases.
This article delves into the layers of periodization and how we adjust them to optimizing player development in soccer.
Understanding Periodization
Periodization originates from the work of the Romanian sports scientist Tudor Bompa. It was initially devised for strength training but has since been adapted for various sports, including soccer. The core principle is to divide the annual training schedule into specific cycles or phases, each with particular objectives, to ensure athletes peak physically, technically, and psychologically at critical points in the season.
Macro, Meso, and Micro Cycles
The periodization model is generally structured into macrocycles (the overall training period, usually a year), mesocycles (several weeks to a few months), and microcycles (typically a week). Each phase is crafted to progress in intensity and complexity, building on the foundation laid in the previous cycle.
Macrocycle: The Big Picture
The macrocycle encompasses the entire season or year and is designed with the end goal in sight—whether that’s a major tournament, the season's climax, or the offseason. This period is further broken down into preparatory, competitive, and transition phases.
Preparatory Phase
This is the longest phase of the training period, usually occurring in the offseason when there are no competitive matches. It is further subdivided into general and specific preparatory periods. The general period focuses on building a base level of conditioning with aerobic endurance and general strength training. The specific period involves more specialized soccer-specific drills and exercises that closely simulate match conditions.
Competitive Phase
During the competitive phase, the focus shifts to maintaining and optimizing the fitness levels and skills honed during the preparatory phase. This phase is characterized by higher intensity but lower volume training, with a focus on tactics, strategy, and maintaining peak physical condition.
Transition Phase
The transition phase, often referred to as the offseason, involves a period of rest and recovery. Active rest, such as playing other sports, low-intensity training, and addressing any injuries, is crucial for psychological and physical recuperation.
Mesocycle: The Building Blocks
Mesocycles represent a block of training designed to work on a specific attribute or set of attributes essential to soccer performance. For instance, a mesocycle may focus on building maximal strength or power, each phase lasting from four to six weeks.
Microcycle: Weekly Planning
Microcycles break down the nitty-gritty of weekly training schedules. Each microcycle incorporates various types of training sessions, such as high-intensity interval training (HIIT), skill drills, strength and conditioning sessions, and active recovery days, to ensure a balanced approach that mitigates the risk of overtraining.
Integrating Technical and Tactical Training
Periodization isn’t solely about physical conditioning. Technical and tactical training is also periodized to sync with the physical training cycles. For instance, during the early preparatory phase, technical drills may be more general, focusing on basic skills, whereas, in the lead-up to the competitive phase, tactical drills would simulate match scenarios to fine-tune decision-making under pressure.
Overtraining and its Prevention
A well-structured periodization plan helps prevent overtraining—a significant risk when athletes are pushed too hard without adequate recovery. Symptoms of overtraining, such as prolonged fatigue, decreased performance, and increased injury risk, can severely impede an athlete's progression. Periodization mitigates these risks by scheduling rest and low-intensity periods at strategic points in the training plan.
Research in Action
Research into periodization underscores its efficacy. A study by Aquino et al. (2020) in the ‘Journal of Sports Science and Medicine’ analyzed the impact of a periodized training program on young soccer players and found improvements in both physical performance and technical skills. Similarly, a review by Impellizzeri et al. (2019) in the ‘International Journal of Sports Physiology and Performance’ highlighted the benefits of periodized training in soccer for optimizing match performance.
Continuous Development: The Ultimate Goal
The end goal of periodization is not just to prepare athletes for a single peak performance but to ensure ongoing development. The cyclical nature of the periodization model facilitates continuous improvement, with each cycle building on the athlete's previous achievements.
This concept, known as progressive overload, is vital for long-term player development and success on the pitch.
With that being said…
There is a simple flaw to ensuring athlete success through a periodization model. The periodization model works extremely well when all cohesive parties, public and private work together in unison.
Many times with sports specialization that is not the case.
Coaches and schedules ultimately adjust in change, whether adding additional games on the weekends to adding their own fitness in session
Because we understand this unique structure we have taken on a week to approach in our macro cycling, which leads us to looking at major events for the athlete Individualizing every step of the way.
We help take the appropriate measures and the steps required to plan out your training around your sports schedule, periodizing your schedule to avoid overtraining. Periodizing your sport doesn't always mean its a vertical approach , rather than understanding the intricacies of your schedule and sports demands.
We tailor your training needs based on a simple questionnaire to help us ID where you are and what you need.
Your trainer will create a weekly workout schedule based on your schedule and review it with you.
Get weekly check-ins with progressions to each week.
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