Fractal Periodization
Months of sweat and dedication have led to this single moment—opening day. You’ve dreamed of starting the season off right. One victory leading to another on your way to state. Champions at last. But how do you know you’re ready?
Foundations of periodization.
Brown and Greenwood (2005) explain the key to success is preparation. How your strength training program starts determines how your season ends. By manipulating the variables (volume, intensity, frequency) coaches build successful programs that guide athletes through a preparatory period before season and maintenance during season.A slight miscalculation of the variables (volume, intensity, frequency) can lead to overtraining or under preparation by not peaking right before the season starts. Likewise, by moving through the stages of hypertrophy, strength, and power athletes hit their stride and maintain their gains during the season.
What is fractal periodization?
One way to look at these cycles is fractal periodization. Kelso (1995) defines fractal objects as objects that look self-similar no matter how closely you zoom in. In nature a classic example is a Barnsley fern. From far away the fern looks like one plant. The closer you zoom in, the more you realize that each of the stems of the plant looks similar to the whole fern.
- Assessments: Fitness assessments measure baseline strength, flexibility, and endurance. A miscalculation of baseline strength, flexibility, and endurance may lead to overtraining or not being ready in time for competition.
- Cycles: During the first stage (hypertrophy), volume is increased as intensity remains low. During the second (strength) volume is decreased as intensity is increased. During the third (power) volume is decreased to its lowest point as intensity is increased to its highest point. This pattern takes place over micro and macrocycles, but can also be seen on any given day in the gym.
- Linear vs. fractal: Linear periodization remains constant from one training session to the next. Fractal periodization is different in that intensity, volume, and rest may change from session to the next.
Utilizing fractal periodization.
A sample strength training program using fractal periodization:1. Hypertrophy phase (4-6 weeks)
- 3-6 sets, 10-20 reps, 50-70% 1RM, 2-3 times per week
- Total body workout: quads, hamstrings, glutes, hips, calves | chest, shoulders, biceps, forearms | abs, lower back
- Squat, leg curl, abduction machine, adduction machine, calf raise | bench press, shoulder press, bicep curl, preacher curl | hollow body rock, back extension
- 3-5 sets, 2-5 reps, 90-95% 1RM, 2-4 times per week
- Upper: back, chest, shoulders, triceps, biceps, low back | Lower: quads/hamstrings, quads, hamstrings, glutes, hips, calves, abs
- Roman chair extensions, dumbbell chest press, seated overhead press, triceps kickback, bicep curl | Deadlift, leg extension, single leg curl, speed skaters, calf press, curls
- Aerobic, plyometric, speed training on days other than resistance training
- 3-5 sets, 2-5 reps, 90-95% 1RM, 2-4 times per week
- Push: chest, triceps | Pull: back, biceps | Legs: quads/hamstrings, quads, hamstrings | shoulders, abs
- Dip, triceps extension, chest press | pull up, single arm dumbbell curl | Romanian deadlift, leg extension, single leg curl | face pull, ab machine
- Aerobic, plyometric, speed training on days other than resistance training
- 6-8 sets, 2-3 reps, 80-85% 1RM, 2-4 times per week of multi-joint large muscle exercises (squat, bench, olympic lifts)
- Rest, little to no activity
1) Brown, L. E., & Greenwood, M. (2005). Periodization essentials and innovations in resistance training protocols. Strength and Conditioning Journal, 24(4), 80.
2) Danforth, C. M. (2013). Chaos in an Atmosphere Hanging on a Wall. Mathematics of Planet Earth, 17.
3) Kelso, J. S. (1995). Dynamic patterns: The self-organization of brain and behavior. MIT press.
4) Kurtzke, J. (1999). Fractals and Chaos Simplified for the Life Sciences. The Mathematics Teacher, 92(4), 370.
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