If you are an athlete looking to improve your motor performance, muscular strength or body composition, you may consider following a periodized training program. Periodization refers to the form of resistance training that involves the implementation and use of specific training phases to improve or enhance performance, according to the American College of Sports Medicine. Each of the training phases used in periodized programs rely on increasing and decreasing the volume and intensity levels of the exercises performed. Steven Fleck and William Kraemer, the authors of "Designing Resistance Training Programs," suggests that one of the biggest draws to this type of training regime is recovery time is built in to the program. This allows the athlete to train at their maximum effort without very little risk of overtraining.
Periodization Program Design
Step 1
Establish a goal that is specific to the sport and needs of the athlete.
Step 2
Create a macrocycle that is based around the entire season of the sport. A macrocycle refers to the entire length of the training program, sports season and recovery or transition phase, according to Fleck and Kraemer. The NSCA suggests that macrocycles typically cover an entire year, but can be modified to meet the needs or goals of the athlete.
Step 3
Break the macrocycle down in to mesocycles and create a timeline to determine where the athlete should be at each phase of the periodization program. Mesocycles are discrete blocks of training that are focused on a specific training goal such as hypertrophy, conditioning, muscular endurance or speed and agility, according to the National Council on Strength and Fitness. Mesocycles are generally no longer than three to four weeks in length.
Step 4
Create microcycles within your mesocycles. A microcycle is a short training period that last between seven and 10 days. Tudor Bompa, author of "Periodization: Theory and Methodology of Training," suggests that microcycles should provide the athlete with more detailed information about the intensity, frequency and duration of each individual training session. The level of intensity during each microcycle may vary between heavy and light weight training and recovery days.
Tips and Warnings
- The NSCA suggests that periodized programs are tough to follow, even for seasoned athletes. Therefore, it is advised that you consult with your physician before beginning any type of rigorous training or exercise program.
References
- "Designing Resistance Training Programs;" Steven Fleck and William Kraemer; 1997
- "Periodization: Theory and Methodology of Training"; Tudor O. Bompa, PhD; 1999
- "ACSM's Resources for the Personal Trainer;" American College of Sports Medicine; 2009
- "NSCA's Essentials of Personal Training;" National Strength and Conditioning Association; 2003
- "NCSF's Advanced Concepts of Personal Training;" Naionalon & Finesa; 2007
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