Understanding Periodization

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.

~PAUL