Periodization

Periodization is the practice of dividing your training program into smaller sessions or segments with a specific goal or set of goals to be accomplished. These segments can be as long as one year or as short as one week.

The program should be broken down into Macrocycles that will contain several Mesocycles. The Macrocycle will typically be the time frame between seasons or competitions. The Mesocycles are typically 4 weeks in length but can be 2-6 weeks long.

The reason for periodization is to plan your training to meet a specific goal or set of goals. Each Mesocycle should have a specific goal to be achieved. Another reason for periodization is to help prevent plateaus and to decrease the occurrence of injury from overtraining.

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Periodization is more than just changing your exercises every four weeks. Along with the possibility of changing the exercise routine, the intensity of your workouts must also vary. As the body will adjust to the stresses placed on it, it must also be given time to rebuild or recuperate. This is the main reason for periodization.

You can not force your body to train at maximal effort every work out. If the body is not given time to rest, it will rebel and the result will be a decrease or stopping of all gains.

A typical periodization routine for general fitness would look like the following:

Macrocycles with a goal of increasing strength and improving body composition. With each Mesocycle consisting of 4-6 weeks.

Mesocycle one – Speed Building Phase, this cycle would consist of speed work. Moderate weight and reps consisting of 5-8 with short rest periods. This is also the perfect time to use plyometrics (something to discuss in another newsletter).

Mesocycle two – Strength Building Phase, this cycle would consist of heavy weight and fewer reps per set with a little longer rest period.

Mesocycle three – Body Composition Phase, in this cycle the weight will be slightly less with short rest periods and an increase in Cardiovascular exercise. This is also a perfect time to use super sets and Escalating Density Training (EDT) for your arms. EDT is a proprietary system of training developed by Charles Staley that gives athletes maximum results in minimum time. For more on EDT, visit Charles’s site at Integrated Sport Solutions

Mesocycle four – Transition Phase – this phase should last 1-2 weeks and consists of active rest. During this time find an activity that you enjoy and is different from any of the above activities. This is will allow your body to recover. Do not worry about losing strength, any loss you might have will be quickly recovered and surpassed in the next cycle.

After these four cycles, return to the first cycle and begin again.

Remember the main goal of periodization is to train while avoiding plateaus and overtraining. When you start your next Macrocycle, you will be ready, rested and stronger than the last Macrocycle.

What are you waiting for?  Start Planning your Next training Macrocycle!