Fitness By Physios

Here's a question we got asked yesterday by a client and its also one thing we come across often with why people don't improve in the gym.

Periodization is a structured approach to training that involves dividing your workout plan into specific cycles, each with its own goals and focus. This method helps optimize performance, prevent overtraining, and ensure continuous progress. Here’s a breakdown of how it works:

Key Components of Periodization
Macrocycles: These are the longest cycles, typically spanning several months to a year. They outline the overall training plan and major goals, such as preparing for a competition or achieving a significant fitness milestone.
Mesocycles: These are medium-length cycles within the macrocycle, usually lasting 4-6 weeks. Each mesocycle focuses on a specific aspect of training, such as building strength, endurance, or power. For example, you might have a mesocycle dedicated to hypertrophy (muscle growth) followed by one focused on strength.
Microcycles: These are the shortest cycles, typically lasting a week. Microcycles detail the day-to-day workouts and specific exercises, sets, and reps. They allow for adjustments in intensity and volume to ensure recovery and adaptation.
Types of Periodization
Linear Periodization: This involves gradually increasing the intensity (weight) while decreasing the volume (reps and sets) over time. It’s straightforward and often used by beginners.
Undulating Periodization: This method varies the intensity and volume more frequently, such as changing them daily or weekly. It helps prevent plateaus and keeps the workouts varied and engaging.
Block Periodization: This approach focuses on one specific goal per block (e.g., strength, power, endurance) before moving on to the next. Each block is typically 4-6 weeks long and allows for concentrated effort on one aspect of fitness12.
Benefits of Periodization
Prevents Overtraining: By varying the intensity and volume, periodization helps avoid overtraining and reduces the risk of injury.
Optimizes Performance: It allows you to peak at the right times, such as before a competition or event.
Ensures Continuous Progress: Structured cycles help maintain motivation and ensure steady progress towards your fitness goals12.
Would you like to know more about how to apply periodization to your specific fitness goals?

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