Periodization - An organized approach to training that involves progressive cycling of various aspects of a training program during a specific period of time. (1)
While looking up references on this subject, I found many articles and research pertaining to athletes and their periodized training programs. It is absolutely crucial for an athlete to have, but a periodized weight training program is very beneficial to the common gym goer as well. Most of us are not athletes. We are simply trying to lose body fat, gain strength, endurance, and muscle so we feel healthier in our daily lives. This blog is meant for us, the common exercisers at the gym. As stated in part 1 and part 2 of this blog series, there is a systematic process when implementing training phases. There is a common outline for the progression of phases, but this may be modified based upon the client: Basic Strength, Movement, and Stability -->Muscular Endurance -->Hypertrophy -->Maximal Strength -->Power
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A progressive weight training routine with multiple phases is necessary to achieve continuous results. As stated in Part 1, the acute training variables determine a training phase. Here are the basic phases that make up a periodized weight training program, starting from the least to most advanced phases: Stability · Exercises are chosen to challenge joint stability, balance, and/or core. · Rep range: 12-15 · Sets per exercise: 2-3 · Tempo: Slow with pauses (ex. 3/2/1) · Exercises per muscle group: 1-2 · Rest time: 30-60 sec. · Usually done in Whole body or Upper/Lower body workouts Muscular Endurance · Choice of exercises can vary from whole body to isolated lifts · Rep range: 12-15, sometimes up to 20 · Sets per exercise: 2-3 · Tempo: Slow with pauses (ex. 3/2/1) · Exercises per muscle group: 1-2 · Rest time: 30-60 sec. · Usually done in Whole body or Upper/Lower body workouts |
AuthorJerry Yuhara, CPT, CSCS, CMT #75123 Categories
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