Does Traditional Periodization Face Extinction in Today’s Volleyball Club Play?

Today's Volleyball Club Play?

Provided by: Volleyball Magazine - AVCA

GETTING FIT

Does Traditional Periodization Face Extinction in Today's Volleyball Club Play?

Ken Kontor

The traditional periodization model of a year-round off-, pre- and in-season conditioning isn't practiced in today's club volleyball. In a recent edition of my column (titled 'Addressing the Over-the-Top Culture in Volleyball') we looked at the culture of today's volleyball including: early-age volleyball specialization, players that are expected to play endless tournaments to "stay in the system," many hands guiding one athlete from personal trainers to private lessons, etc. all making the practice of traditional periodization impossible. Traditional periodization has become a dinosaur. But rather than face extinction, adaptation in the way we approach Periodization has to evolve.

Adapting Conditioning Priorities

Realize that time is your master in planning a conditioning program. How much time should you spend on each element in conditioning and, more importantly, how does it fit in with practice and competition? These two questions are critical. The only way to accomplish this is to establish conditioning priorities. You cannot do everything all at once. A priority in conditioning is when you are focusing on developing one or two elements of conditioning, such as strength, at a time. Incorporate the other elements as you set your priorities, but only from the stand-point of maintaining their performance levels. This "maintenance" is specific to the "season" you are in. This evolves traditional periodization into priority periodization.

A. Units of time
Calendar year -+ season -+ weekly schedule --> single practice/competition

B. Calendar year

Lay out your units of time: competitions, practice/training sessions and recovery days and divide into off-season, pre-season and in-season. Realize that the seasons are no longer the traditional six- to eight-week training blocks, but may be as short as two weeks.

C. Integrate conditioning

• Within your calendar, assign conditioning time (this includes on-court during practice, as well as gym time).

• Add the Elements of Conditioning -Strength, Vertical Power and SQA or speed/power and volleyball-specific endurance.

• Select which element(s) is your priority.

• Select which exercises to do.

Seasonal considerations and conditioning goals
How much time can you devote to conditioning on a weekly basis? Again, priorities are based on the time of year you are in. Determine the specific team needs at the time of year and their training age, and focus more time on that element. Address the other conditioning elements - but just enough to maintain minimum levels.

Off-season is a time to develop the conditioning elements of strength and put on muscle as priority. As a volleyball coach, you must know if your athlete will continue to play volleyball, play another sport or focus more on strength training. There are a lot of possibilities.

Weighing the Elements of Conditioning for the off-season:

Power/speed **

Strength *****

Endurance *

Pre-season is a time to transfer strength to explosive power and speed; however, this window will conflict many times with the off-season because of time constraints. Endurance needs are specific to the energy system of volleyball which can be managed as part of practice.

Weighing the Elements of Conditioning for the pre-season:

Power/speed *****

Strength **

Endurance ***

In-season is for maintaining the elements of conditioning. Just do enough strength training to maintain. This can be done as little as twice a week with reduced volume and load and a few exercises. Power/speed (jumping) and endurance can be integrated into practice.

Weighing the Elements of Conditioning for the in-season:

Power/speed ***

Strength *

Endurance ***

Here are some tips:

• Combine practice and conditioning -end of warm-up can be a great opportunity when athletes are fresh.

• Realize you may only be able to devote one or two exercises to an element.

• Be sure to measure each element of conditioning to determine improvement.

• Have communications with all people who can affect the workload of your athlete such as parents, personal trainers and other coaches. This is critical in adapting your periodization plan and establishing priorities.

• Don't forget recovery.

By adapting traditional periodization to a priority system, physical performance gains in your athletes in today's volleyball 24/7 world can be realized.

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