Strong Paddler

Ways to Use training blocks in periodisation

Periodisation is a big word but a simple principle. Simple put it is the principle of designing a training plan into specific “periods” of focus. Different periods will have different overall volume, intensity, and duration targets. Each period will have a strategy for progressive overload and recovery.

Here are some periodised training block examples that could be used in your programming. Ive called these staircase, block, and mode periodisation.

Staircase Periodisation

Staircase periodisation is the most common form of training block. Load begins at a certain level and staircases up for a number of weeks. (in this case 3) then a recovery or adaptation week is given in week 4, This cycle is repeated but where the load of the base recovery week can also increase as the fitter you get you can also recover with a higher load of training.

A good way to figure out a starting load is the the maximal load from previous training history could be targeted in week 3 or 7 in this example. This allows room to build and improve past previous training loads.

The load can increase in 3 basic ways.

1. Frequency or add more sessions per week

2. Duration, each session is longer. ie add a set, or overall duration

3. Intensity, higher intensity is achieved in each session. Note adding a week of more higher intensity sessions also called block periodisation where a small block or a different substantial training is given for a “block”. This Might mean instead of the 80/20 training split, training for this particular week is 50/50 for example. Reasons for programming this might include trying to replicate a race week or an event where there are a number of events over a few days.

Below is an example of a week followed by an increase in frequency the following week by increasing the number of sessions.

Week 1

Week 2

Block Periodisation

I have touched on block periodisation above, here is an example where the load increased each consecutive week then returns to base load for adaptation / recovery. The colours here could represent different mode of exercise to cycle through or different areas of focus. Ie Bike/Paddle/run or Distance/Lactate/Speed, as “blocks”

It’s useful to use this type of training block to aggressively get fit for an event. Or put simply, Train aggressive, Recover aggressive.

Below is an example of an Intensity week block. Likely a recovery week would need to follow. Compared to the other program weeks given above. Notice the increase in number of intensity sessions.

Mode Periodisation

To elaborate on mode periodisation where you might cycle through different phases of training within a training block or have blocks of training focusing on different mode.

For paddler this might look like, Strength, endurance, and Specific speed

For a multipsport this might look like Kayak, Bike, run.

Or you might could do a block for kayak while moving through strength, endurance, specific speed, then repeat for bike and run. The length of time spend in each block will depend of the training required to make any weakness a strength for your goal.

Summary

All 3 types of periodisation could be used in an overall training plan, the important bit in any training program is to give each session a purpose to achieve the purpose of the week to achieve the purpose of the block to achieve the purpose of the program.

The body adapts to change, an effective periodisation plan means have enough change built into the program through periodisation and progressive overload, with recovery.