Da 0 a 42 - Il mio podcast sul running · Lorenzo Maggiani

Periodizzazione inversa: che cos'è, perché e quando usarla

·20 min·1 clip

Lorenzo explains why his students asked about reverse periodization after hearing a popular episode from Mondo Endurance.

The episode begins with Lorenzo Maggiani thanking a donor and introducing the topic of reverse periodization, prompted by listener questions after an episode from Mondo Endurance. He defines reverse periodization by contrasting it with the classical model: instead of building an aerobic base first with high volume and low intensity, it starts with higher intensity and lower volume, then increases volume and specificity as the target race approaches. Lorenzo clarifies that this doesn't mean always running fast; slow runs remain, but quality work is done when the body is fresher. He lists five reasons why this approach can be effective. First, athletes arrive fresh for quality workouts like repetitions, leading to better stimulus quality. Second, it helps maintain running economy and neuromuscular recruitment, preventing loss of 'brilliance' from high volume. Third, it adds variety to training, making long preparations less monotonous. Fourth, specificity is focused near the race, allowing for long runs in better weather if the race is in spring/summer. Fifth, it allows for neuromuscular stimuli early on when recovery is easier. Lorenzo emphasizes that reverse periodization is especially useful for ultra-distance runners, as long specific phases with high volume can lead to fatigue if volume is too high early. He shares that he uses this method for most of his students targeting races from marathon distance upward, based on his own experience as a student with D.U. Coaching for events like LUT50. He notes it's not a magic solution and isn't suitable for everyone, such as absolute beginners or those with injury histories. The episode includes a practical example: a 12-16 week cycle starting with a phase of quality work and low volume, moving to a central phase with growing volume and integrated quality, and ending with a specific phase focused on volume and race simulation. Lorenzo discusses the concept of durability, which is trained in the specific phase to maintain performance under fatigue. He concludes that reverse periodization is simply a different way to distribute training stimuli, adhering to principles like progression and specificity, and is a valuable tool for long-distance runners to avoid being 'cooked' before the race.

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