The term "periodization" has gained some momentum in the fitness realm
recently, even though it is not a new concept. Successful coaches and athletes have long
used periodized training in some form or another. But you're probably asking yourself: “What
exactly is periodization?” and “How do I apply the concept to my goals?” Allow me to explain.
Take the following for example. Let's say that you have noticed that if you bench press on Monday and Thursday,
and have been training for longer than a month, it is nearly impossible to continually
increase the loads you are using in consecutive workouts (as in, you lift more weight on
Thursday than Monday, and more weight the following Monday than the previous
Thursday). There is a lot that comes into play in this, but to make a long story short: you can’t
just beat yourself up 24/7 and achieve optimal performance/results. So what does
periodization offer?
A periodized program is divided into separate phases. You can break it down
many ways, but a general set up would be as follows: an off-season phase (focus on technique, gradual
increase in volume, progressive overload, but not much intensity focus/ maximum
strength and power), a pre-season phase (focus begins to shift towards increasing
maximal strength and power by using appropriate rep schemes and loads), and a competitive phase. Some
programs begin to incorporate explosive training in the pre-season phase, starting with a low-
volume-intensity, a small amount, and not too difficult to help build up to a higher
volume and intensity. Many successful programs still build significant hypertrophy
during this phase by alternating days or weeks focused on volume (lots of sets,
usually more reps) and intensity (the sole goal is to use a heavier load than last time, with
intensity being the heaviest weight lifted that session). The last phase, the
competitive season, usually will see a decrease in volume, depending how taxing the
sport is and the athlete’s recovery abilities. Most programs in this phase focus to
keep gains made during pre season, or minimize strength/muscle development
losses.
So how do you apply this mindset to your own training? First, ensure proper
technique, with a gradual increase in the number of sets/weights used. Once
you have developed good technique and some hypertrophy, you can begin to use
lower reps and increasingly heavier loads (although I’m a big believer that there
should almost always be some volume/rep work). If your goal is improving athletic
performance as your season approaches, you can incorporate explosive training
(like plyo-metrics) to develop greater power. For an athlete, you should monitor your
body’s recovery in season, and focus on maintaining progress; you should also focus on peak
performance on the day of competition. For someone looking to improve body
composition, you may benefit from 1-2 “easy” weeks after making significant
progress (still put in the time in the gym; after all if you don’t use it, you lose it), before
resetting back to previous workouts with slightly higher loads.
How would this look in practice? Say I can bench 275 1 time, and I want to
increase my bench. On the days I bench heavy (usually 85% or more of my max) I
could start with 3 sets of 2 reps using 255, which will be more than doable, and will
equal 6 reps on 255 in 3 sets. The next heavy session, I can shoot for 9 reps in 3 sets
using 255 (3 more reps than I did the previous session), which should be doable, or
11 total reps, regardless of the number of sets. From there, I can progress to an
even greater volume, say 14 total reps on 255, or begin to increase the weight, using
260 lb for 3 sets of 2 reps. Eventually I will be using 275 for multiple reps, which
was my previous max. Once I reach a new max, I would start over, using heavier
weights than previous.
Periodizing your workouts will be your friend. It can help you overcome
plateaus, maximize performance, and avoid injury. To everything, there is a reason
and purpose.
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