|
|
|
|
 |
|
|
|
Periodization Training |
|
|
| by Coach Doug Reese, TTNL |
|
|
|
 |
|
|
|
In the world of athletics, many athletes are heard saying, "When I first started working out I made huge gains, but now my progress has leveled off." Others ask, "Why does my shoulder hurt every time I try to increase the weight on my bench press?"
Why is that?
|
|
|
|
|
| These are common complaints of athletes who are unaware of a fitness principle called Periodization Training. Periodization training is a system that permits you to make continuous gains. Periodization adds variety to your strength workouts by using different repetitions, sets, volume (sets x reps) and exercises. This helps avoid over-training injuries and stimulates peak performance.
There are three distinct stages of adaptation the body follows during a long term training program:
Alarm Stage - This occurs the first two weeks when starting a training program. The most noticeable consequence is muscle soreness. This may cause a temporary decrease in performance.
Resistance Stage - During this stage, the body begins to adapt to the stress of strength and conditioning program by increasing muscular size, becoming stronger and achieving greater endurance. Performance begins to improve.
Exhaustion Stage - Performance will eventually plateau and diminish by utilizing the same training program over an extended period of time. The neuromuscular system simply becomes accustomed to the same stimulus and becomes stale.
The idea behind periodization is to stay within the Resistance Stage and avoid or minimize the Alarm and Exhaustion Stages. This concept applies to all training including walking, running, swimming and strength training. Refer to the table below for an example of a 12 week periodization strength training program to increase your strength. Note the changes in sets, reps, and volume from weeks 1 and 2, compared to weeks 11 and 12.
12 Week Periodization Table to Increase Strength
|
|
|
|
|
|
|
|
Volume (sets x reps)
20
30
24
32
18
20
|
|
|
|
Weeks
1-2
3-4
5-6
7-8
9-10
11-12
|
|
|
|
Repetitions
10
10
8
8
6
5
|
|
|
|
|
|
|
|
Besides manipulating the reps, sets and volume from week to week you should also vary the exercises in your strength training routine. An example of how to manipulate your chest routine would be on Mondays perform bench press using a barbell, on Wednesday work dumbbell bench press, and finally on Fridays do pushups on a stability ball.
At the conclusion of the 12 week program, you should take one to two weeks off from the organized program to recover both mentally and physically. During this two week active rest period, try a new activity and be thinking about your goals for the next 12 week period. In conclusion, taking the time to plan in advance, a periodization program is a guarantee of having minimal muscle soreness and maximum performance gains.
|
|
|
|
|
|
|
|
|
 |
Copyright © 2000-2004, TTNL Sports Network |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|