[rice773]

rice773 on March 8, 2004 at 8:27 am #8974

Western periodization schemes emphasize a specific element of training in each mesocycle, for example, max v. or speed endurance (correct me if i am wrong). I noticed most people who have training logs on this website seem to follow western preriodization. The linear method advocates developing all elements of the race at once with more homogenous mesocycles. To me, a linear method makes more sense because it would seem that, if following western periodization, an athlete would lose the effects of a specific mesocycle as training shifted focus. However, i have no experience with this and was wondering if anyone had an opinion?

[400stud]

400stud on March 8, 2004 at 10:36 am #26093

With Western Periodization, you don't emphasize the same thing year-round, but you really don't lose what you gained, either.

Ex:

Acc. Dev. –> MaxV –> Short Speed

Obviously Acc. Dev. works on Acceleration, but with MaxV you accelerate as well, but emphasize the top-speed running, and with short speed you accelerate hard like acc. dev. and run at MaxV for X amount of time (MaxV). So you don't really emphasize, but you don't lose, either.

To me, linear periodization would be a bit more tedious and in some cases annoying becuase of the fact that you have to make sure you include everything in each meso. This means volumes would have to be more closely monitored (which means less work on a given training modality vs. W.P.) among other things.

I'd personally like to see how someone would set up a linear periodization program myself.

[Mike Young]

Mike Young on March 8, 2004 at 11:30 am #26094

Of the 2, I prefer an Eastern periodization model. It does indeed take more thought in putting it together but I feel the results are worth it.

ELITETRACK Founder

[400stud]

400stud on March 8, 2004 at 6:43 pm #26095

How would you go about planning an Eastern Periodization plan? Is it similar to when each week in a meso has an emphasis?

Ex:
Week 1 – Speed
Week 2 – Power
Week 3 – Endurance
Week 4 – Unload/Regenerate

Or is it something different?

[delldell]

delldell on March 9, 2004 at 2:03 am #26096

I'm not sure about running, but you don't do single weeks w/ single qualities. Each week incorporates everything, but it can be have an emphasis on one.

I was under the impression Western=Linear? Some modify that w/ Vertical Integration.

[rice773]

rice773 on March 9, 2004 at 2:27 am #26097

How does this look, it would follow eastern periodization developing all aspects of 400/800 races in a week. I don't get much out of max V sessions such as flys so i substituted short speed for max V.
Mon ??? Intensive Tempo ??? 6 x 200m w/ decreasing rests or 2 x 2 x 200m
Tue ??? Acc. Dev. ??? Plyos – 3 x 60m from standing start, 3 x 60m from blocks
Wed ??? Special Endurance – Longer reps w/ longer rests 3 x 600m w/ 12min
Thu ??? Short Speed ??? Plyos – 4 x 100m w/ full recovery
Fri ??? Extended Tempo ??? 2 x 4 x 400m
Sat ??? 50 min run morning + OL lifts evening

[400stud]

400stud on March 9, 2004 at 3:34 am #26098

You have this:

Mon ??? Intensive Tempo ??? 6 x 200m w/ decreasing rests or 2 x 2 x 200m
Tue ??? Acc. Dev. ??? Plyos – 3 x 60m from standing start, 3 x 60m from blocks
Wed ??? Special Endurance – Longer reps w/ longer rests 3 x 600m w/ 12min
Thu ??? Short Speed ??? Plyos – 4 x 100m w/ full recovery
Fri ??? Extended Tempo ??? 2 x 4 x 400m
Sat ??? 50 min run morning + OL lifts evening

I would do this:
Mon ??? Short Speed / Plyos
Tues – Int. Tempo
Wednesday – Extended Tempo
Thursday – Special Endurance
Friday – Acc. Dev.
Saturday – 50min morning jog

I'd lift on Monday and Thursday only. I don't recommend lifting after a long, slow jog, cos you won't be allowing yourself to recover.

[carlo-buzzichelli]

carlo-buzzichelli on March 9, 2004 at 5:07 am #26099

You have either Western vs Eastern or Linear (sequential) vs Vertical (conjugated).

Western and Linear are the same thing (volume goes down, intensity goes up).

Best,
Carlo Buzzichelli
SSC, PPS, CPT

[rice773]

rice773 on March 9, 2004 at 6:58 am #26100

Thanks as always for the great advice! Sorry about confusing the terminology.

[rice773]

rice773 on March 9, 2004 at 10:50 pm #26101

Question for 400- why two tempo days in a row? Both of my tempo days are relatively difficult. Special endurance works well on thursdays b/c meets are ususally thursdays and i can substitute a meet for SE.