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 Stop Doing the Same Workouts! Performing the same weight training routine will make each workout session less and less effective. Evey gym I have been to I see same people doing the same workouts week after week, and month after month. While I don’t know the exact details of their workout, I see these people never changing their workouts and thus never changing their bodies. Over the years, I have designed countless weight training programs for both new clients and ever progressing existing clients. A correctly designed program will play a major role for accelerated and continuous success. Figuring out where to start in the weight room however, is a tricky thing. Planning a detailed program takes in account the following factors: primary fitness goal, secondary goals, past and present injuries, weight training experience, overall fitness level, current fitness program, workout time commitment, and lifestyle. Within these lie sub-factors and on top of all this, you need to do a workout that is psychologically pleasing. Yes, it is overwhelming and confusing to think about every detail. Fortunately for most people, a simple, well rounded whole body workout is the best choice.
Ask yourself: How long has it been since I was on a consistent weight training program? If you are a starting, re-starting, or an inconsistent beginner-intermediate exerciser, then a whole body workout is ideal for you. If it has been 2 months or longer since you last consistently exercised with weights, then a whole body workout is a great place to start. Summer is Right Around the Corner The first day of Summer is right around the corner and many people are thinking of losing weight or getting leaner for this eventful season. If you have a goal of getting in shape for Summer, now is the time to start. Summer officially starts on June 21st which leaves you roughly 2 months to get in shape. As a personal trainer, I have people come up to me every year in June saying, “I need to get in shape for Summer!” Although I love the enthusiasm, they have the impossible expectation to go through a major body transformation in 3 weeks. This amount of time will get you a great start, but in reality the amount of visual change will be small. You should give yourself a solid 2-3 months of consistent workouts and sound nutrition if you want to make a big difference by summertime. Summer events are always great motivation to get in shape because they serve as a specific goal date. Many times we have a set date like a wedding, 4th of July, family reunion, or in my case an annual Birthday pool party. Like any goal, you should have a specific date of when to achieve your fitness goals in order to keep yourself accountable to your results. For years my friends and I used a pool party at the beginning of the summer to keep us motivated and accountable. We frequently reminded ourselves for 3 months of our desired fitness level by the day of the party. This kept us accountable to our workouts and helped us resist unhealthy foods. Your Fitness Timeline Most people can lose 1-2 pounds of bodyfat per week. Depending on when you want to lose the weight, you have 2-3 months if you start now in April. Losing 1-2 lbs per week, for 8 weeks, results in 8-16lbs lost; in 3 months time (assuming 13 weeks), results in 13-26lbs lost. Does losing 10-25lbs sound like your weight-loss goal by Summer? If so, you must start on your weight-loss/ fat-loss program now. A big part of a weight-loss program is planning. Like many goals, know your goal date and work backwards from it. Also factor in any “dead time” that will delay your results. You will find that in order to achieve your goal by your desired date, you may have to start sooner than expected. You CAN achieve your Summer body this year! For more information on weight-loss/fat-loss programs contact Jerry It is the start of a new year and we are all excited to get after our fitness goals of losing weight, adding muscle, and feeling healthier. We have our schedules cleared of holidays and parties for weeks. Now is the time to really step it up, get exercising, and eat healthy. This is a fun time of year for me because I get to work with so many motivated clients who are ready to see their bodies change. After many years of coaching the New Years mentality client (including myself EVERY year), there are some key points to keep in mind. We are now fully emerged in the Holiday season which means the Holiday treats are all around us. Although the Holiday season is filled with excessive food and many parties, there are only a few actual days of celebration in the season. This means you still have time this month to be “good”. Think of all the days from now until the next Holiday. Chances are you have one, two, or even three weeks until the next big holiday event. This leaves many days before and between Holidays to eat healthy and workout. If you make these days count, then parties, family get-togethers, and feasts will make little impact on common weight gains this season.
It’s All About Maintaining this Time of Year Let’s face it, the Holiday season is a near impossible time to lose weight. Unless you sit at home during each party, leave early at family get-togethers, and yell at everyone who offers you a holiday treat, you probably won’t be losing 10 pounds this season. Basically you would have to be Mr. Grinch to lose weight during the Holidays. With many Holiday events coming up, it is a personal victory just to maintain ones weight. This however still takes work. Here is a sample holiday events calendar with various parties, family functions, common holidays, and yes, your workouts. |
AuthorJerry Yuhara, CPT, CSCS, CMT #75123 Categories
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