Our mind works basing on models and analogies. Since PE is a relatively new practice, it’s unclear which model is the closest, so that transferring principles from a field to another would be worth. There are basically two main models here:
1) PE is like an illness;
2) PE is like training.
Those 2 models are maybe less distant than it could seem at a first look : they share somewhat the structure of the stress-adaptation process (simplifying things here, of course). Probably the most succesfull trend in sport training of the last 50 years is Periodization. Maybe giving a look at the conceptual and physiologic basis of periodization can give us some idea useful for PE gains:
"..Introduction
Adaptation can be defined as an acute or chronic modification of an organism or
parts of an organism that make it more fit for existence under the conditions of its
environment. In this context, modification is triggered by a change in the
environment. These changes are known as variation, and can occur quantitatively
through an increase in magnitude of a given stimulus, or qualitatively through
introduction of novel or unaccustomed stimuli………
Periodization is the science which seeks to take both acute and chronic training
variables, and organize them into manageable periods, in such a way as to elicit
optimal adaptations.
…….
Historical Basis for Periodization
Periodization was originally used to describe photoperiods of the sun (Stone, 2004).
Scientists noticed that athletes typically performed better during the summer
season, with lower performance in the winter season. Mang (1928) and Pikala
(1930) expanded on this by postulating periods of training based on internal
biorhythms in human beings. These rhythms are daily (circadian), monthly (circa
trigtan) as well as annual (circa annual), and are thought to govern energy needs and
availability of nutrients. For example Melatonin, which is related to the onset of
sleep rises at night, as well as growth hormone which stimulates the release of fatty
acids to fuel the human body during this fasting period (Knowlden, 2002, 2003,
2004).
…….
At the beginning of the last century structuring training for long periods was not
highly investigated as scientists suggested that only a few weeks were needed to
prepare for competition. For example Butowskik (1910) wrote that ‘ we already
have tried to prolong preparation up to 5 to 6 weeks, but always we have noticed
that athletes instead of becoming versed, grow week.’…….
Of revolutionary importance was work performed by Kotav (1917) who went against
the grain by suggesting the use of long uninterrupted training periods. Longer
periods of training called for the need for an organized, periodical formulation.
……………..
Matvejev (1977),considered by many to be the true father of scientific periodization suggested that
periodization was not simply a plan, but an objective set of laws that govern the
training process.
These laws dictate the need for variation to bring about adaptation and rest to avoid
overtraining and accommodation (see physiological basis for periodization below). In
this context, Plisk (2004) defined periodization as programmed ‘variation in training
means (content) and methods (load) on a cyclic basis.’ ……
Zatsiorsky (1995) furthers this concept by
suggesting that …………. ultimately periodization is a trade off between conflicting demands.
………
Basis for Periodization
The physiological basis of periodization is grounded in four main adaptation models.
Each of these models attempts to explain how an organism modifies itself in
response to magnified or novel stimuli.
General Adaptation Syndrome
Seyle (1936, 1956, 1974) in breakthrough research on stress described what is
known as the General Adaptation Syndrome, comprised of three stages. These are
known as the Alarm Reaction Stage, Resistance Stage, and Stage of Exhaustion.
1. Alarm reaction stage – Here the introduction of a stressor, leads to a decrease
in performance. This decrease in performance is accompanied by a fight or flight
response as well as the release of various stress hormones such as adrenaline, and
cortisol. In training, the stress would be in the form of a change in the environment
manifested through manipulation of acute training variables. This change would
result in overload of the system.
2. Stage of Resistance – The organism’s defense mechanisms fight to gain
resistance. This is known as adaptation and is characterized by elevated levels of
homeostasis. In training this could manifest itself in muscular hypertrophy,
enhanced neural drive, or metabolic adaptations.
3. Stage of Exhaustion –
If the stimulus is continuous then accommodation or
monotony occurs. Accommodation is a Biological law which states that the response
of a biological object to a given constant stimulus decreases over time. This means
that when an athlete trains the same way for extended periods of time, they either
plateau or experience maladaptation. The maladaptation according to Seyle
reflected similar symptoms to the Alarm reaction stage, and was the result of a depletion of the organisms defense mechanisms caused by chronic stress.
In periodization models, this translates to a need for variety in training to avoid
accommodation, and programmed rest to allow for complete adaptation.
It is important to realize that the transition from the stage of resistance to
exhaustion is multileveled.
1. Overreaching followed by rest for example, can lead to adaptation
2. If the overreaching stimulus is not removed then overtraining occurs (chronic
overreaching symptoms)
3. If the stimulus is still not removed then sickness and or death of the organism
results.
Rest and variation (which can allow for rest of specific stressors) allows full
adaptation, while avoiding monotony and maladaptation. Following the cycle a new
stage of preparedness is reached and the organism can train at a higher level.
Therefore cycles accumulate and summate adaptations, thus escalating the organism
closer and closer to his or her genetic potential.
……..
……..
Fitness fatigue model
Wilson and Wilson (2005 a, b, c) have covered the Fitness Fatigue Model in depth……
The Fitness Fatigue model ……. [propose] that the stimulus provided by training, termed the
training impulse acts to produce two internal effects on the organism. These are
classified as fatigue (negative effect) and fitness (positive effect).
Performance or readiness is calculated by subtracting fatigue from fitness. The model also predicts
that fatigue originally is greater in magnitude than fitness. However, the fitness
lasts longer than the fatigue. …….
Currently this is the dominating model, which governs periodization, and has given
rise to the concept of the taper. The model predicts that chronically over weeks of
training, fatigue accumulates. Therefore a period in which the training impulse is
lowered is needed before competition so that the underlying fitness can be truly
revealed. As an example an athlete first hits a plateau and responds by increasing
the training load. Following this gains are seen. However, another plateau is
reached. Once this occurs the load is again increased but without subsequent gains.
The athlete then lowers the training load, and experiences gains. This is known as
delayed transformation of gains, and is thought to occur due to the dissipation of
accumulated fatigue.
………..
Periodization Part I – History and Physiological Basis
Researched and Composed by Jacob Wilson, BSc. (Hons), MSc. CSCS. and Gabriel
“Venom” Wilson, BSc. (Hons), CSCS.
