Periodization: Theory and Methodology of Training

by Tudor O. Bompa

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. Theory and Methodology of Training, Fourth Edition 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.

Genres: Fitness, Nonfiction, Health

Paperback

First published January 1, 1994

Reviews

[Eric · Rating 5 out of 5]

Must read if you're an S&C coach or personal trainer. This is a text book / theory based approach, so don't expect specific 'do this' type material. If you're looking for specific programs, you're better off looking into Bompa's Periodization for Sports, Serious Strength Training, Practical Programming for Strength Training, Tactical Barbell, or Wendler's 5/3/1.
I'm a certified trainer (NSCA-CPT/CSPS), and when Bompa writes - I read.
Easy 5 stars if you want an in-depth understanding of strength science.

[Jim Angstadt · Rating 3 out of 5]

Periodization: Theory and Methodology of Training
Tudor O. Bompa, PhD, York Univ. and G. Gregory Haff, PhD, West Virginia Univ.

This book is clearly for coaches, trainers, scientists, and others who guide athletic performance.

As one interested on personal fitness, I found it helpful for:
- planning my workouts over time,
- how and when to introduce variety, and
- a better understanding of volume and loading patterns.


Notes while reading:

=== Part 1. Training Theory

Chap 1. Basis for Training

Chap 2. Principles of Training
Good discussion of loading, includes linear loading, stepped loading, and other options. Helpful visuals wrt micro-cycles

Chap 3. Preparation for Training

Chap 4. Variables of Training
Volume, intensity, recovery.
volume = sets x reps x resistance
Intensity Table:
6 >100 % Supermaximal
5 90-100 Maximum
4 80-90 Heavy
3 70-80 Medium
2 50-70 Low
1 <50 Very Low

Chap 5. Rest and Recovery

=== Part 2. Periodization of Training

Chap 6. Annual Training Plan
Lots of material here. Would be very helpful to coaches and team sports, as well as individuals. Mostly about competition.

Chap 7. Peaking for Competition
Good discussion of volume vs. intensity, vs. technique.
Good info on peaking.

Chap 8. Training Cycles
Lots of discussion on microcycles and some on macrocycles. Probably very helpful for coaches.

Chap 9. Workout Planning

=== Part 3. Training Methods

Chap 10. Strength and Power Development
Good visuals for force (strength) vs. speed vs. endurance for various sports.
Factors affecting strength:
- Motor unit recruitment
- Motor unit rate coding
- Motor unit synchronization
- Stretch shorting cycle
- Neuromuscular inhibition
- Muscle fibre type (fast twitch, or type 2, is better for strength, but can be trained for.)
- Muscle hypertrophy
The authors provide examples of volume calculations and suggested volumes for various sports.
Good discussion of sets vs. reps vs. intensity vs. rest
Training frequency and loading patterns are also addressed.
This was probably the most helpful chapter for weight lifting.

Chap 11. Endurance Training

Chap 12. Speed and Agility Training

[Jana Rađa · Rating 4 out of 5]

It was not my plan to read Bompa's Periodization: Theory and Methodology of Training. I read Periodization Training for Sports by Tudor O. Bompa and Carlo A. Buzzichelli in 2018 and that was supposed to be it. My budget for topics on periodization was depleted and Periodization Training for Sports seemed exhaustive enough for my purposes. Link to my review: bit.ly/2CNzofD.

But Bompa's Periodization: Theory and Methodology of Training landed in my lap unexpectedly about a month ago and I read it with gusto. I was warned several years ago that it was complex and difficult, but there is nothing complicated about it. It is a beautifully and systematically written work erected on the foundations of common sense and logic. The writing is simple yet proficient. The edition was in Croatian and that was another plus: All my books on sports, physiology, and training are in English, so my sports jargon in Croatian is almost non-existent. One of the best reads of 2019.

[Alan Couzens · Rating 4 out of 5]

Without question, one of the greatest training prescription textbooks of all time. Was a game-changer when the first edition was released when I was back in college studying exercise physiology. All of a sudden the "secrets" of the Eastern Bloc training methods were being exposed and this was the definitive text of those methods. Bompa's work has had a huge impact on my own coaching &, I would suggest, a huge impact on coaching in general across a wide range of sports. His influence on other coaches/books in my domain (e.g. Joe Friel's Training Bible series is clear). I would give the print edition 5 stars without hesitation. However, the kindle edition is 'slimmed down'/significantly edited. Still, worth having as an "on the go" reference in my opinion.

[Caleb Willis · Rating 4 out of 5]

Excellent read. While it didn't say anything too groundbreaking, it did talk about training in a simple, effective way. Once again, these older textbooky running books don't talk too much about running but focus on skiing, swimming, etc... but still a lot to get out of it.

[amanda · Rating 5 out of 5]

I finished this book in January but for like 10 pages so here we are

[hami · Rating 4 out of 5]

Great book for anyone interested in Sports Performance and Conditioning.

[calavera · Rating 5 out of 5]

I've read this book on a recommendation of my colleague. This is THE bible of training and I would recommend it to everyone seeking for detailed insights into one of most popular and successful theories of training.

[Aaron Hague · Rating 3 out of 5]

Essentials of Periodization and beyond.