Periodization is a very important, yet overlooked, component of many exercise workouts/programs. In order to understand this concept, let’s first define periodization: The variation in the volume (number of exercises) and intensity (level of effort or % of 1 rep max) of exercise in order to prevent over-training and optimize peak performance. This means cycling through different training phases, such as, dedicating 1-4 weeks to stability/endurance training and the same amount of time to strength and power training or skipping power for hypertrophy. Whatever your goals are, it is necessary to cycle through the various phases of training to ensure progression.
Another important factor in understanding periodization is knowing Selye’s concept of the general adaptation syndrome. Hans Selye was a Canadian endocrinologist who essentially studied biological stress. His research ties in nicely with periodization because exercise is stress on the body. Albeit, good stress (eustress, a term coined by Selye). His theory states that there are 3 phases of the body’s adaptation when it is confronted with stress (for our purposes, exercise). The first being shock: As the body is introduced to a new training stimulus, soreness develops and performance actually decreases. Next comes adaptation to the stimulus: The body adapts to the new stimulus in training and performance increases. The last phase is staleness: The body has adapted to the training stimulus and no further improvements in performance take place. The stimulus needs to be changed/increased in order to continue making gains. Periodization is therefore used to avoid staleness, which is a key factor for continuous fitness/strength gains.
The rationale for periodization has been pointed out to you. Now, let’s explain how it directly effects the body in terms of important systematic gains necessary for optimal fitness results. No matter where you are in your fitness gains, whether a beginner, intermediate or advanced exerciser/athlete you need to have a good stability/endurance base. This entails a concept called “anatomical adaptation” which prepares your body’s connective tissue (ligaments and tendons) for the work of the strength and power phases to come. Anatomical adaptation is necessary because our muscles adapt faster to resistance training than the connective tissues and also for preparing our core for the increased stressors of the next phases of training. Without a strong stability/endurance base, strength and power gains are limited. Remember you’re only as strong as your weakest link. Once we have capitalized on our stability it is fitting to move onto a strength phase where we focus on increasing resistance (or percentage of 1RM) and volume of exercises per body part. With sufficient time in strength training (2-4 weeks) we can then move onto a power phase were the focus is on velocity (speed) of movement with maximal effort.
It’s important to understand if you have a weak or nonstable core and try to move at maximal velocities with weight, your risk of injury increases tremendously due to the lack of preparation for those intensities. Each phase builds on the adaptations of the previous one in order to maximize gains and reduce injury. This is why we Periodize.
Another important factor in understanding periodization is knowing Selye’s concept of the general adaptation syndrome. Hans Selye was a Canadian endocrinologist who essentially studied biological stress. His research ties in nicely with periodization because exercise is stress on the body. Albeit, good stress (eustress, a term coined by Selye). His theory states that there are 3 phases of the body’s adaptation when it is confronted with stress (for our purposes, exercise). The first being shock: As the body is introduced to a new training stimulus, soreness develops and performance actually decreases. Next comes adaptation to the stimulus: The body adapts to the new stimulus in training and performance increases. The last phase is staleness: The body has adapted to the training stimulus and no further improvements in performance take place. The stimulus needs to be changed/increased in order to continue making gains. Periodization is therefore used to avoid staleness, which is a key factor for continuous fitness/strength gains.
The rationale for periodization has been pointed out to you. Now, let’s explain how it directly effects the body in terms of important systematic gains necessary for optimal fitness results. No matter where you are in your fitness gains, whether a beginner, intermediate or advanced exerciser/athlete you need to have a good stability/endurance base. This entails a concept called “anatomical adaptation” which prepares your body’s connective tissue (ligaments and tendons) for the work of the strength and power phases to come. Anatomical adaptation is necessary because our muscles adapt faster to resistance training than the connective tissues and also for preparing our core for the increased stressors of the next phases of training. Without a strong stability/endurance base, strength and power gains are limited. Remember you’re only as strong as your weakest link. Once we have capitalized on our stability it is fitting to move onto a strength phase where we focus on increasing resistance (or percentage of 1RM) and volume of exercises per body part. With sufficient time in strength training (2-4 weeks) we can then move onto a power phase were the focus is on velocity (speed) of movement with maximal effort.
It’s important to understand if you have a weak or nonstable core and try to move at maximal velocities with weight, your risk of injury increases tremendously due to the lack of preparation for those intensities. Each phase builds on the adaptations of the previous one in order to maximize gains and reduce injury. This is why we Periodize.