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Periodization is the process of varying a training program at regular
time intervals to bring about
optimal gains in physical performance
(see footnote 1).
Some proven benefits of periodization are improved muscular endurance, strength,
power, motor performance, and/or muscle hypertrophy. The goal of
periodizing an exercise program is to optimize training during short
(e.g., weeks, months) as well as long periods of time (e.g., years, a
life time, or an athletic career). Using periodization, a competitive athlete
is able to peak physical performance at a particular point in time,
such as for a major competition. The same concept works
if your goal is overall health and fitness. Periodization will help
maximize results in a minimal amount of time!
 Many training variables can be manipulated in an attempt
to optimize the exercise program: the number of sets per
exercise, repetitions per set, the types of exercises, number of
exercises per training session, rest periods between sets and
exercises, resistance used for a set, type and tempo of muscle action
(e.g., eccentric, concentric, isometric), and the number of
training sessions per day and per week.
In a periodized exercise program, the terms volume and intensity are
frequently used. In weight-training
programs, the term intensity refers to the weight lifted in relationship to a maximal
strength level (e.g., one repetition maximum), or a multiple repetition
maximum (e.g., 10 repetition maximum). In a running or conditioning
program, intensity is often used to describe a percentage of an age
predicted maximum heart rate or Vo2 max. In general, the higher the
intensity, the lower the volume of a particular exercise or workout. The
term training volume is used to reference the total number of sets, reps
and exercises performed in a strength training program and the distance
and/or time of a conditioning program
(see footnote 2)
.
Fitrex.com workout programs apply
periodization in all of its customized programs. If your
progress has stagnated, you owe it to yourself to give us a try.
You’ll love the results! |
FOOTNOTES:
(1) Bompa, T.O. Periodization of strength: the new
wave in strength training. Toronto, ON: Veritas Publishing Inc.,
pg. 28, 1993.
(2) Fleck, S.J. Periodized Strength Training:
A Critical Review. The Journal of Strength and Conditioning Research,
13 (1) 82-89, 1999.
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