Different Options For Training Periodization By Chris Gorden
Periodization is an essential part of planning and programming for athletic training,characterized by breaking down of training into cycles,which enables the strength coach to target specific adaptations during each cycle.Some of the benefits of periodization include optimizing of time devoted to training,gives a quantitative approach to the overall program.Many wrestling programs may only have an hour allotted a few times a week,or may only have access to limited equipment or space, or may have to share the weight room with other programs so precision can make a huge difference in maximizing time in the weight room.
Each one of our programs have a percentage of wrestlers committed to other sports,some are year round wrestlers who compete in the offseason.This can create some problems with continuity in the weight room.Some would say sticking to the core lifts and linear progression is simple and duplicatable others would say constant variation in training can keep the modern athlete more engaged.Some programs follow one derivative for the entire mesocycle (one year) While others go from block to linear after each max and deload weeks.The are some weight rooms that don’t deadlift,instead they focus on triple extension.Others don’t revisit the same core lifts into later in the year and see huge gains on max week due to the focus on auxiliary muscles throughout year.
I would say it depends on the room,some years it will be a good amount of experienced and high level wrestlers who have been in the system for years,other seasons you may have 3 or 4 top tier athletes and a lot of developmental athletes in the weight room and your trying to balance making sure your top wrestlers maximize their time while also ensuring your younger lifters have a learning environment that is also safe and with training commensurate with their skill level.Here are three basic approaches for periodization that I have added to my programming over the years.
Linear-high initial volume and low intensity training with decreases in volume and increases in intensity (load) gradually over a few months.Considered the most straightforward form of periodization,easy to understand and implement.Great for Devo1,Devo 2 athletes in particular.The same format can also be applied in reverse periodization if the end goal is muscular endurance vs maximal power for example.

Example Linear Periodization (based on 12 month cycle)

Cycle 1- 4 weeks	Sets/Reps Muscular Endurance	Cycle 2- 4 weeks	Sets/Reps Muscular Strength
Bench Press	4×15	Bench Press	4×6
Box Jump	2×8	Box Jump w/10lbs db	3×10
SAQ	15yds	SAQ	4x20yds

Undulating, frequent changes in volume or intensity on a daily or weekly basis training is yet another tactic that can be deployed as part of the set programming or added in at random throughout each cycle.You can use varying rep ranges,lighter or heavier percentage of load,shorter rest periods,high intensity interval training,circuit training,etc.This style of periodization give a lot of ebb and flow to the wrestlers conditioning.Which can allow for intensity shifts as needed for competition prep.

Example Undulating Periodazation (weekly undulating)

Day 1 and 2 Strength Endurance focus	Sets/Reps	Rest	Day 3 and 4 Maximal Power focus	Sets/Reps	Rest
Bench Press	6x 8 60% 1RM	1 Min	Bench Press	5x 3 85% 1RM	3 Min
Pull Ups	6x 70%max effort	1 Min	Weighted Pull Ups	5x Max effort	3 Min
TRX Sled Pulls	6x 40 yards	1 Min	Fat Grip’s Farmers Carry	5x 100yds	3 Min

Block periodization is a focus on one training adaptation for a certain period of time, for example one month,followed by a large change in acute variables to focus on a different goal.This is a combination of linear and undulating periodization.This is great for year round competitors to avoid overtraining without losing their strength gains,especially while cutting weight.The progression is slower than undulating but the athlete is able to hit peak training multiple times throughout the year while avoiding overuse injuries.

Example Block Periodization (one month blocks)

Block 1 Hypertrophy	Sets/Reps	Block 2 Strength	Sets/Reps	Block 3 Maximal Power	Sets/Reps
DB SA Iso Chest Press	5x8ea	Bench Press	5×5	Bench Press as fast a possible	10×2
KB SL RDL	5x8ea	BB RDL	5×5	BB Hang Clean	8×3
BB Good Morning	4×12	BB Good Morning	6×3	Bench Reverse Hyper’s w/ med ball	4×10

For performance tracking the five rep testing after undulating or block periodization may give more insight of strength training effectiveness than one rep max testing,however one rep max testing still needs to be applied one to two times per year to establish training loads for each cycle.Five rep testing can give better insight to how much force a wrestler generates per second.So when the athletes are wrestling in sprints there is quantitative data not only of force generated but their recovery times in between wrestling sprints.

5 rep test based on 205 lbs 1RM
Power Clean	Total Weight	Time to Complete	Weight per Second
50% of max = 113 lbs	563 lbs	4.5 seconds	125 lbs
60% of max = 135 lbs	675 lbs	5 seconds	135 lbs
70% of max = 158 lbs	788 lbs	5.5 seconds	143 lbs

Any derivative of this approach can be applied to be effective,in our sport it is very important to be detailed and organized to ensure wrestlers are still maintaining their adaptations and progressing appropriately. This can be an easier way to ensure they meet the demands of varying seasons as competition schedules don’t always fall within a steady schedule

Many of us that come from the old school were taught to keep the programming simple with consistency of exercise movements.High volume of the same exercises,sometimes out of necessity,other times the majority of our knowledge was more geared towards bodybuilding than athletic training,especially those of us that trained in the eighties and nineties. And while the iron sharpens iron philosophy is still needed in combat sports, especially putting in the time,effort and energy are a good start.But by also adding data driven programming can help maximize performance and prepare them for the demands of the next level of competition.