Periodization Theory and Methodology of Training


Tudor Bompa, PhD. 6th Edition

About the Product

When it comes to designing programs for optimal training, Tudor Bompa’s expertise is second to none. Bompa revolutionized western training methods when he introduced his groundbreaking theory of periodization in Romania in 1963. Today, periodization is the basis of every serious athlete’s training.

Periodization is a scientifically based method for structuring short- and long-term training plans. Grounded in current research on exercise physiology, athletic psychology, and training methodology, periodization varies the intensity and volume of training to optimize the body’s ability to recover and rebuild. This results in better performance and less risk of injury.

Periodization: Theory and Methodology of Training, presents Bompa’s latest refinements to the theory he developed. Formerly titled Theory and Methodology of Training, this long-standing classic has been translated into nine languages and has come to be regarded as the definitive reference on training theory. Now in its fourth edition, it’s even better organized, easier to read, and more up-to-date than before.

No other book discusses planning and periodization in such detail or with so many specific, practical examples from a variety of sports. Periodization clearly describes:

- the underlying principles of effective training;
- the objectives and components of an effective, comprehensive, long-term training program;
- proven strategies for optimal peaking; and
- how to train for better motor ability, working capacity, skill effectiveness, and psychological adaptability.



      Learn how to train for maximum gains with insights from the man who pioneered the concept of periodization. With Bompa’s Periodization, you’ll build stronger, faster, more durable athletes for better performance.

      About the Author

      Tudor O. Bompa, PhD, is recognized worldwide as the foremost expert on periodization training. He first developed the concept of "periodization of strength" in Romania in 1963, as he helped the Eastern Bloc countries rise to dominance in the athletic world. Since then, Bompa has used his system to train 11 Olympic Games and world championship medallists and elite athletes.

      A full professor at York University in Toronto, Bompa has authored several important books on physical conditioning, including Serious Strength Training, Second Edition, Periodization Training for Sports, and Total Training for Young Champions as well as numerous articles on the subject. He has made presentations on periodization training in more than 30 countries. His publications, conferences, and ideas are highly regarded and enthusiastically sought out by many top professional athletes and training specialists. Bompa is married and lives in Sharon, Ontario.

      Bompa currently offers certification programs in strength training, planning, and periodization. "The Tudor Bompa Training System" is designed for personal trainers, instructors, coaches, athletes, and educators. For more information, contact Dr. Tudor Bompa, P.O. Box 95, Sharon, ON, LOG 1VO, Canada.

      Table of Contents

      Part I: Training Theory
      Chapter 1. The Basis for Training

      • Scope of Training
      • Objectives of Training
      • Classification of Skills
      • Classification of Sports
      • System of Training
      • Training Adaptation
      • Supercompensation Cycle
      • Detraining
      • Sources of Energy
      • Summary of Major Concepts

      Chapter 2. Principles of Training

      • Active Participation
      • Multilateral Development
      • Specialization
      • Individualization
      • Variety
      • Modeling
      • Load Progression
      • Summary of Major Concepts

      Chapter 3. Preparation for Training

      • Physical Training
      • Technical Training
      • Tactical Training
      • Theoretical Training
      • Summary of Major Concepts

      Chapter 4. Variables of Training

      • Volume
      • Intensity
      • Density
      • Complexity
      • Summary of Major Concepts

      Chapter 5. Rest and Recovery (With Yusuf Omar)

      • Recovery Theory
      • Natural Means of Recovery
      • Physiotherapeutic Means of Recovery
      • Psychological Means of Recovery
      • Sport-Specific Recovery
      • Recovery From Exercise
      • Recovery for Training and Competition
      • Permanent Means of Recovery
      • Fatigue and Overtraining
      • Monitoring, Treating, and Preventing Overtraining
      • Summary of Major Concepts

      Part II: Periodization Training
      Chapter 6. Workout Planning

      • Importance of Planning
      • Planning Requirements
      • Types of Training Plans
      • Training Lesson
      • Daily Cycle of Athletic Training
      • Summary of Major Concepts

      Chapter 7. Training Cycles

      • Microcycle
      • Macrocycle
      • Summary of Major Concepts

      Chapter 8. Annual Training Program

      • Periodization
      • Psychological Supercompensation
      • Periodization of Biomotor Abilities
      • Periodization of Strength Training
      • Periodization of Endurance
      • Periodization of Speed
      • Integrated Periodization
      • Annual Plan Training Phases and Characteristics
      • Chart of the Annual Plan
      • Criteria for Compiling an Annual Plan
      • Summary of Major Concepts

      Chapter 9. Long-Term Planning and Talent Identification

      • Stages of Athletic Development
      • Generalized Training
      • Specialized Training
      • Olympic Cycle or Quadrennial Plan
      • Performance Prediction for an Olympic Cycle Plan
      • Talent Identification
      • Summary of Major Concepts

      Chapter 10. Peaking for Competitions

      • Training Conditions for Peaking
      • Factors Facilitating Peaking
      • Athletic Competition
      • Summary of Major Concepts

      Part III: Training Methods
      Chapter 11. Strength and Power Development

      • Biomotor Abilities
      • Strength Training
      • Types of Muscle Contraction
      • Factors Affecting Strength Performance
      • Matching Strength Training to Performance
      • Methodology of Strength Training
      • Methodical Parameters Relevant to Strength Training
      • Succession of Strength-Training Exercises in a Training Lesson
      • Methodical Sequence of Developing a Strength-Training Program
      • Methods of Strength Training
      • Maximum Strength Methods
      • Developing Muscular Endurance
      • Specificity Versus a Methodical Approach
      • Summary of Major Concepts

      Chapter 12. Endurance Training

      • Classification of Endurance
      • Factors Affecting Endurance
      • Methodology of Developing Endurance
      • Training Parameters for Aerobic Endurance
      • Training Parameters for Anaerobic Endurance
      • Endurance-Training Programs Based on the Lactic Acid Method
      • Methods to Develop Endurance
      • Specific Racing Endurance
      • Training the Energy Systems-Five Intensity Values
      • Training the Energy Systems for Aerobic-Dominant Sports
      • Training the Energy Systems for Junior Athletes
      • Summary of Major Concepts

      Chapter 13. Speed, Flexibility, and Coordination Training

      • Speed Training
      • Flexibility Training
      • Coordination Training
      • Summary of Major Concepts

      Appendix: Blank Charts for Annual and Four-Year Plans
      About the Author


      Text for students of training theory. Reference for coaches, trainers, instructors, and athletes.

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