Periodization – Training Principle No.5

Periodization is a method of organizing a training plan over a specific period of time to achieve peak performance at a specific event or competition. The goal of periodization is to maximize training gains, decrease the risk of injury, and prevent training from becoming stale.

Key findings:

1. Periodization is a systematic approach to training that can help athletes and fitness enthusiasts achieve peak performance.
2. Periodization involves varying the volume, intensity, and frequency of training over time to maximize training adaptations and prevent overtraining.
3. Periodization can be tailored to the individual’s needs and goals.

Recommendations:

1. If you are new to periodization, it is a good idea to work with a qualified coach or personal trainer who can help you design a plan that is right for you.
2. If you are an experienced athlete or fitness enthusiast, you can still benefit from periodization by periodically reviewing your training plan and making adjustments as needed.
3. Even if you are not currently training for a specific event or competition, periodization can help you stay motivated and prevent boredom in your training.

Periodization is a way for athletes to maximize training gains for peak performance, decrease the risk of injury, and prevent training from getting stale. General fitness enthusiasts and competitive athletes can benefit from periodization as well.

Periodization is also planning. The goal is to give you the best possible chance of peak performance at a certain time. To accomplish this goal, training is varied and organized over time by manipulating several variables such as the volume of total running and the frequency of running (the number of runs per week).

Here are some different periodization phases as follows:

Stabilization Endurance: Focus on intrinsic core and prime movers to improve flexibility and stabilization to prepare the body for strength training.

Low to moderate set volume 1-3
Moderate to high repetitions 12-20+
Low to moderate training intensities 50-70% 1RM
Slow tempo 4/2/1

Hypertrophy: Focus on increasing muscle size and strength.
Moderate to high set volume 3-6
Moderate to low repetitions 6-12

Moderate to high training intensities 70-85% 1RM
Moderate tempo 2/1/1

Maximum Strength: Focus on increasing maximal strength.
High set volume 3-5
Low repetitions 1-5

High training intensities 85-100% 1RM
Fast tempo 1/0/1

Power: Focus on increasing power output.
Low set volume 1-3

Moderate to high repetitions 6-12

High training intensities 70-90% 1RM
Fast tempo 1/0/1

Peaking: Tapering training volume and intensity in preparation for competition.

Transition: Recovery and active rest to prepare for the next training cycle.

It’s important to keep in mind that periodization is a flexible concept and can be tailored to the needs and goals of the individual. A qualified coach or personal trainer can help design a periodization plan that is specific to the individual’s needs and goals.