Use Periodization To Organize Training Plan
February 4, 2007 9:32 PM | Education | Exercise | Comments (0)
 | Not sure how to organize your clients training plan? Periodization teaches you how. Periodization is planned periods or cycles within an overall training / exercise program. Periodization promotes long-term training and performance which includes variations in training specificity, intensity, and volume. Periodization was proposed in the 1960’s by Russian physiologist Leo Matveyev. Later, American exercise scientists further modified Matveyev’s work with special application to training strength and power athletes. |
Periodization Training cycles are categorized as:
- Macrocycles – the entire training period. Though generally thought of as a year, it can also be thought of as a training season.
- Mesocycles – a periodical breakdown in a macrocycle. Mesocycles blend together, for example, sport specific movements begin in the foundational period.
- Microcycles – Often thought of as one week, this is not always the case, since it is one cycle in intensity. It allows for deviations in the training period.
Periodization can be utilized in the following examples:
- A fitness beginner. Instead of jumping right into all the fun exercises that are out there, it’s best to periodize her workout plan. This allows her to get a good foundation first. She will learn the basics of good health and fitness, strengthen any weaknesses she may have, and develop some foundational strength in her muscles. Once she progresses well through that phase, she will enter a functional phase where she can then complete more difficult exercises and expand her skills. Once she progresses well through that phase, she can be introduced to advanced exercises and different types of training.
- Peaking for a bodybuilding show. Periodization is of great value here, since a bodybuilder cannot (and should not) keep the same level of high conditioning and low body fat year round. The macrocycle should be as long as the client has until the day of the show, and the mesocycles adjusted accordingly. This allows not only the training to be adjusted, but the microcycles are adjustable to prevent overtraining, plateau, and to accommodate diet changes.
- A sprinter. The macrocycle again should be as long as the client has until the day of the race. His training should progress in a way that he is at top speed the day of the race.
Periodization is for anyone looking to achieve results. It is a great way to organize training goals. Whether a fitness beginner or an elite athlete, periodization helps to prevent injury, overtraining and overcome plateaus. It also ensures that the elite athlete does not peak too early and give a sub par performance on his big day. With proper management clients will experience strength and performance gains.
Copyright © 2009 by A.M. Birmingham, ISSA CFT
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