296: To Use or Not To Use: Block Periodization Plans, with Joe Friel
Dec 7, 2023
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The podcast explores the concept of block periodization in training for endurance sports, discussing its benefits and differences from traditional periodization. It also explores the challenges faced by athletes in implementing block periodization, the importance of rest and recovery in training, and the significance of personal interaction between coaches and athletes. The podcast highlights the advantages and applications of block periodization for high-end work and professional athletes, and the importance of coaching and training partners in this training approach.
01:20:32
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Quick takeaways
Block periodization allows athletes to focus on specific abilities and make significant improvements in those areas, providing a clearer sense of progression and achievement.
For amateur athletes, a modified block periodization approach involving alternating high-intensity and base training weeks can help manage time effectively and work towards specific goals.
Block periodization has shown particular benefits in improving top-end abilities, such as sprint power or VO2 max, but may not be as effective for building a strong base aerobic engine.
Deep dives
Advantages of Block Periodization
Block periodization allows athletes to focus on specific abilities and make significant improvements in those areas. It helps athletes reach their peak performance multiple times throughout the season, which is beneficial for professional athletes with a demanding race calendar. The method also provides a clearer sense of progression and achievement for athletes, as they can see tangible improvements in targeted areas. Additionally, block periodization offers a structured approach, allowing coaches to carefully manage training loads, balance rest and recovery periods, and prevent overtraining or burnout. This approach is particularly effective for elite athletes who have the ability to handle higher training loads and benefit from focused training on specific abilities.
Modified Block Periodization for Amateur Athletes
For amateur athletes, a modified block periodization approach can be utilized. This approach involves alternating high-intensity weeks, where athletes focus on specific abilities, with base training weeks, emphasizing lower intensity and volume. This alternating pattern allows athletes to work on different systems while still providing adequate recovery and rest. The high-intensity weeks involve purposeful and targeted workouts that focus on one area of improvement, such as sprint power or aerobic endurance. The volume and intensity are carefully managed to prevent overtraining and ensure quality workouts. This modified approach enables athletes to experience forward progress, focus on specific goals, and manage their time effectively, making it suitable for working athletes with time constraints.
Similar Improvements in Traditional and Block Periodization
A review comparing traditional periodization and block periodization found that there is limited evidence to suggest one approach is superior to the other in terms of overall performance improvements. However, block periodization has shown particular benefits in improving top-end abilities, such as sprint power or VO2 max. The studies reviewed mainly focused on high-level athletes, highlighting that block periodization can be effective for athletes at the elite level who are able to handle the training loads and recover adequately. It's important to note that individual characteristics and preferences of the athlete should be considered when selecting the most appropriate periodization approach.
Importance of Rest and Recovery in Block Periodization
Rest and recovery play a crucial role in block periodization. The intense training periods are followed by recovery weeks or base training weeks that prioritize lower intensity and volume. This allows the body to adapt to the high-intensity efforts and promotes optimal recovery before moving on to the next training block. Adequate rest and recovery periods help prevent overtraining and reduce the risk of mental and physical exhaustion. It is essential for athletes to listen to their bodies, work closely with a coach, and maintain a balanced approach to training and recovery within the block periodization framework.
Block periodization for power gains, but limited benefits for aerobic endurance
Block periodization has shown significant benefits in improving power and explosiveness in athletes. However, it may not be the most effective method for building a strong base aerobic engine. While block periodization can raise VT2 (lactate thresholds), it does not seem to have the same impact on improving VT1 (aerobic threshold), which is important for sustained endurance. Research studies on block periodization often have limitations, including small sample sizes and short durations. Individual athlete experiences and guidance from a knowledgeable coach suggest that block periodization can be highly effective, but it is still inconclusive if other training approaches can achieve similar results.
Importance of individualization and monitoring in training plans
The success of block periodization heavily relies on individualization and close monitoring of athletes. Elite athletes who have coaches present during workouts or regular check-ins have a greater advantage in making real-time decisions based on athlete feedback and making necessary adjustments. For athletes without constant coach support, the ability to make subjective decisions about training becomes crucial. However, many athletes struggle in making these decisions, leading to potential setbacks if block periodization is not appropriately managed. While block periodization can be effective for elite athletes with proper support, a linear traditional periodization plan may be more suitable for most amateur athletes, providing a simple and flexible approach to training.
Block Periodization is one of the most sophisticated periodization models that’s producing big results for pros. But that doesn’t mean it’s right for everyone. Is it right for you?
