Periodization Training

Periodization training is the systematic manipulation of the acute variables of training over a period that may range from days to years. In other words, using a perodization training program helps an athlete peak at the proper time. Periodization programs are designed to make sure the athlete is in the best shape possible for their competition so that they could maximize their potential.  I’ve been around Olympic Sprinters who use it to peak for this summers 2012 London Olympics, friends who’ve used it to peak for Spring Break, and football players who have used it to be in the best shape possible when the season kicks off.

Let’s keep this simple, there is no need to get too crazy here. There are 4 main foundations of training:

Strength, Power, Hypertrophy, and Endurance.

All of these play a significant role in maximizing your performance. Lets take a look at some of the guidelines of those four.

Strength

  • When building strength try to work with weight between 80-100% of  1RM.
  • Rep range should be between 1-5
  • Sets per exercise should be between 4-7
  • Rest in between sets should be 2-6 minutes

Power

  • Work with weight between 70-100% of 1RM
  • Rep range should be between 1-5
  • Sets per exercises should be between 3-6
  • Rest in between sets should be 2-6 minutes

Hypertrophy

  • Work with 60-80% of your 1RM
  • Rep range should be between 8-15
  • Sets per exercise should be between 4-8
  • Rest in between sets should be 2-5 minutes

Endurance

  • Work with 40-60% of your 1Rm
  • Rep range should be between 25-60 per set
  • Sets per exercise should be 2-4
  • Rest in between sets should be 1-2 minutes

Parts of this article were taken from Supertraining by Mel Siff, definitely recommend reading this book!

With these basic guidelines you will be able to understand how to create programs for each of those respective basic phases of training. Any questions please contact me.

HUSTLE

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About anthonydastice

Former division 1 college football player. Fitness enthusiast. Here to motivate,inspire, and to provide tips in general fitness and sports performance.

Posted on July 20, 2012, in Sports Performance, Strength and Conditioning, Strength Training and tagged , , , , , , , , , , , , , , . Bookmark the permalink. 1 Comment.

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