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In Testing
Sports Periodization and Ikkyu Prep Update
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#242
 02-15-2009 01:59 PM |
I may have mentioned it in the past, but after some research, I've been dabbling in applying sports periodization theory to both preparing for Ikkyu and eventually for Shodan. We just found out that the Saskatoon Spring Seminar is scheduled for the weekend of March 21st and that in mind, I'm now able to revisit my strategies and be more specific about the latter phases leading up to the test.
Macrocycle #1 (Ikkyu Preparation) Summary
Preparatory Phase:
38 weeks, November 2007 to September 2008 (4 weeks off in Summer)
- regular training, both general and specific
- primarily resistance training (no HIIT yet)
Base Phase:
19 weeks, September 2008 to February 13, 2009
- regular training, some general: increased focus on specific test techniques
- resistance training with addition of HIIT
Build Phase:
4 weeks, now until March 13, 2009
- increase intensity (sole focus on specific training; a return to my alternate, heavier-load resistance training regimen; additional HIIT; addition of plyometrics)
- more frequent test run-throughs from start to finish
- videotaping of test run-throughs for evaluation
- meal/nutritional planning focus on high GI foods
Peak Phase:
1 week, March 13th to 20th, 2009
- restoration/taper down period pre-seminar
- return to kettlebell conditioning regimen and less HIIT
- continue specific training and test run-throughs
- continued nutritional focus on high GI foods
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