Periodization - The key to long term exercise success

Periodization

Periodization is the key to exercise and used by every professional athlete the world over. Yet almost no one outside of this circle has heard of it. The science of periodization was developed in the USSR and former eastern block countries as a system to design exercise and training programmes for their athletes.

The principles are based on the fundamental way that the body responds to exercise. The majority of my work is in personal training in London (Clapham). Most my personal training clients are not athletes but as we all respond similarly to exercise, the principles must be used for everyone's training programmes and not just that of the elite athletes.

The need for periodization

If you are some one who has embarked on an exercise routine and really enjoyed it at first, then found that you became bored with it and simply stopped doing it, or have been training hard but stopped making improvements, you have been a participant in an example of how the theory of adaptation works, and this was the very reason Periodization was designed.

Periodization is the all encompassing theory of how to combine the theory of adaptation, progressive overload, diminishing returns, rest and recovery, into one.What it means for you is, if applied correctly, you will make the greatest gains ever that you have had from the gym, while enjoying it, staying clear from injury and keeping fresh mentally and physically. Before looking at the theory, lets quickly examine the principles behind exercise.

Theory of adaptation

This states that when a new exercise stimulus is given to the body e.g. going for a 10 minute jog, doing level 7 instead of 4, lifting 60 kg etc the body is shocked by what it experiences and reacts by improving itself so it can cope with the stimulus if it is encountered again in the future.

The body changes the physical ability that was stressed during the exercise e.g. in response to jogging, increases occur in aerobic power; through lifting an 80kg weight, the body adapts by increasing strength and muscle size.

This response to exercise is the underlying theory used in designing exercise programs. Once the body has become accustomed to the stimulus, it no longer increases the physical ability in response to that exercise routine. It is said to have reached a plateau.

This is an undesirable stage as your fitness attributes are no longer improving despite your efforts e.g. even though it hurts to do the exercise you still end up lifting the same weight, or completing the run in the same time.

It happens because the body feels it can handle the exercise stimulus.It is at this point you will become bored with the training routine and at a future point along the curve you will either stop doing your exercise (if you do not love exercise) or carry on but make few improvements

Progressive Overload

To avoid reaching a plateau, a technique called progressive overload is used. The theory works by continually giving the body a progressively more difficult and challenging exercise stimulus. The more demanding stimulus makes the body continually respond by increasing the attributes stressed.

The difficulty is increased through alterations of the training variables within an exercise program, e.g. increasing the weight, decreasing rest, increasing number of repetitions etc.Periodization techniquesPeriodization is the theory and principles of how to structure your training programme so improvements are made month to month and year to year while avoiding over-training and injuries.

The theory sees the year being divided up into different periods of time (phases) where unique training routines can be used that are different from one phase to the next. This ensures the principles outlined above can be adhered to.

The basic principles are very simple to use. Professional athletes may use a highly sophisticated form but everyone should be using it to some degree. There are different levels that you can apply to your training programmes.

Phases

Under periodization your year is divided into phases. Each phase has a different focus and training programme to achieve. As well as these, planned periods of rest are also incorporated, these can be timed to coincide with holidays, work demands and more. Using phases during the training year is the key to getting the most out of your exercise routine.

Training Variables

This relates to the way you change the actual variable of how you do your exercise routine. These refer to the amount of exercise you perform (volume), the difficulty of exercise you perform, compared to your maximum (intensity), the type of exercise you do (specificity) and rest taken (density).

Each of these variables can be applied to the four areas of exercise, aerobic, resistance, core and flexibility training.

For example, imagine a resistance exercise, you could do:

2 sets of 15 reps (volume) using 10 KG (intensity) with 30 seconds rest (density) of a squat exercise. (Specificity)

or could change to:

2 sets of 5 reps (less volume), with weight 25kg (higher intensity) with 1 minute rest (lower density) of the squat exercise (same specificity).

Please do not be confused by this, the main point is that changing what you do in the exercise is the most important thing in fitness training. When even the basic principles are grasped it will revolutionize your training programme.

Periodization is the key element to teaching exercise. For effective results it must be backed up with correct nutrition, for this you should use metabolic typing

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
Personal training London (Clapham)
Rugby fitness training information and coaching

Four key areas of exercise

The four key areas of exercise

If you already follow an exercise routine or you are about to embark upon a new one; to ensure it’s success you must include the four key elements that come under the term ‘exercise’. Each of which play a vital and essential role on your health.

Cardiovascular (aerobic) training.

This refers to repetitive movements performed over an extended period of time, such as running, walking, rowing, cycling. Such exercises cause an increase in heart and lung activity.

The result is improvement in the whole cardiovascular system which expresses itself as an increase in our fitness, energy levels and the overall health of the body. The key element of aerobic exercise is ensuring your are getting at least slightly out of breath and varying the training programme to ensure you continue getting fitter. Performing aerobic exercise uses up calories and can positively aid fat loss, if done as part of a complete exercise and lifestyle programme.

Resistance training.

It can be described as performing a movement between 1 – 20 repetitions, so that fatigue is induced. These exercises can use body weight e.g. press-ups, squats, dumbbells and weights machines. The benefit of such training is improved muscle tone in women, increased muscle size in men and positive effects on bone density. An unpublicized benefit is its long term effect on increasing your metabolic rate (the number of calories burnt per day). This corresponds to the amount of muscle tone you have. Through effective resistance training we can also improve our functionality allowing us to stay active whatever age we are.

Flexibility training.

This refers to the different types of stretching and is a key element in both preventing and rehabilitation after injury. It also plays an important role in creating good health by removing toxins from the body. When you are flexible you are much more likely to want to be active. Staying injury free not only makes you more functional, but also allows you to be more productive when exercising. Flexibility comprises static stretching, the traditional holding movements as seen in yoga, when cooling down etc and active flexibility, which is controlled movements to loosen up the body and increase muscle length.

Core training.

This is the strengthening of the muscles that support the spine. A type of resistance training, it is classified on it’s own due to its importance to your overall health. A strong core is the basis of strength within the body. It allows optimal movement patterns to be used which prevents injury and promotes well-being. It is essential to ensure that the core muscles are both working correctly and then ensuring they are strong.

To optimize your health you need to be doing all of these exercise types every week. It does not require vast amounts of time, nor much in the way of equipment. Ask yourself how your exercise routine is set out at the moment. If you are just beginning on a routine, maybe start with one training type at a time and introduce the others as soon as possible.

If you would like to discover more about Exercise then consider my on line Exercise and metabolic typing course or you can work with me face to face through Personal training London (Clapham).

Welcome

Hello and welcome to my first post in the One2one nutrition blog. This will contain all things about health and fitness from my life and that of my business. I will also include information about Rugby fitness training and my Rugby website.

Regards

Ben