I hope everyone had a great weekend. Ours was great, but not too exciting and I didn’t take any pictures, so didn’t bother posting anything yesterday.
Today I wanted to explain to you something called periodization. It is a training technique that some people use to prevent plateauing or getting bored. Some athletes use this technique when training for a certain event.
- To sum it up, periodization is breaking your training up into ‘blocks’ with each block having a different goal, thus training your body differently.
- Each block of training that focuses on a specific goal is called a mesocycle- they can last anywhere from a few weeks to a few months.
- A macrocycle involves many mesocycles needed to complete the main goal (competition or race)
- Having different goals and training objectives during each mesocycle allows your body to constantly make changes and not hit plateaus.
Different phases (blocks) of periodization
– Anatomical adaptation phase– Usually the first mesocycle in a training program. In this phase you will focus on strengthening connective tissue, correcting any imbalances and preparing your body for more intense strength training.
– Hypertrophy– In this phase you will focus on muscle growth and developing your muscles. This phase generally lasts 4-6 weeks. The loads will be medium to heavy and reps should be in the 8-12 range or 2-3 sets.
– Strength– This phase will usually be 4- 5 weeks long. This involves high levels of intensityc(85-100% of 1RM) with lower levels of work volume. Your reps will be In the 1-4 range of 4-5 sets. Breaks will be 3-6 minutes long.
– Power (conversion)- This phase will be 3-4 weeks long. In this phase you will work on the speed of the force production. You will not use heavy weights here (50-80% of 1RM). You will have a 5-10 rep range and do 3-5 sets. The exercises are performed quickly with maximal effort exerted.
– Transition phase- Lasts 2-4 weeks and is an active recovery phase. Training in this phase should be relaxed and the load should be around 50% of 1RM. You should perform only 1-2 sets of 10-15 reps. You want to focus on
- This is just a general guideline of how periodization works. It can be different depending on what you are training for.
- Avoid a plateau.
- You have a set plan that is laid out on paper you can follow.
- Maximize muscle gains
- Prevent boredom
- Avoid overtraining
- Have a specific goal to your training
I hope you have a better understanding on this type of training technique. Let me know if there is anything you would like to explained on the blog!
Have a great day!