Tip #5 Periodisation

Tip #5

Periodisation

(This pic should make sense if you've been reading my blog!)

Periodisation will encompass all of the tips from the previous posts this week. A well periodised plan will include: sufficient volume and intensity (in relation to each other) ; progressive overload ; evaluation and ; sufficient rest and recovery.

What is periodisation?

Periodization is a form or resistance training that may be defined as strategic implementation of specific training phases. These training phases are based upon increasing and decreasing both volume (which is reps times sets) and intensity (which is the load or percentage of 1RM) when designing a training program.

By using a periodised plan you force yourself to do all of the tips which I have described this week. For example a plan could be written for you to do squats 3 x in a week, each day with different sets, repetitions and percentage of weight (an example of manipulating the volume and intensity), the next week would be the same but plus 5kg (progressive overload), the days in between would be an example of the rest and recovery. The evaluation would be where you look back at a workout and decide whether your form was good enough, how easy you found it and how you felt during it - if anything needs changing then this is where you find it and it will be upto you or your trainer/coach to find these issues. Or alternatively, to highlight your awesomeness.

A good periodised plan can be anywhere from a week to multiple years, Olympic athletes would have their training laid out for the next 4 years at a time! Using this style of training lets you know how on track you are to achieving your goals. Personally, since I've properly periodised my training I've found myself surprised at how easy it is to not only reach, but massively surpass, certain goals.

Definitely give it a go, if you've never written a workout before then I'd suggest you ask for help, you likely won't get it correct the first time. This is not just so I can offer my own services to do so, obviously - I've got to put food on the table, of course, but it does take experience and knowledge to do so and I'd hate for anyone to get disappointed with their training and quit, or worse, injured.

Further reading and references -

Periodization - Tudor O. Bompa (used this a lot this week)

Designing Resistance Training Programs - Steven J Fleck and William J Kraemer

www.unm.edu/~lkravitz/Exercise%20Phys/periodizationexpl.html

and any work you can find by Dr Mike Zourdos, particularly if you are interested in Daily Undulating Periodisation. (DUP)

http://training.strengthengine.com/img/periodization.jpg

Contact me for help or questions!

dannyleept@gmail.com

dannyleept.wix.com/dlfitness