Periodization in Training
Periodization is the systematic method used during a training session to help a person develop the necessary information and skills to advance on their own. Periodization also entails the progressive cycling of many elements of a training program over the course of a specific period. Periodization has its roots in the Hans Selye paradigm, also known as the General Adaptation Syndrome. Periodization has been used in the athletic world since the 1950s. Eustress, which Selye recognized as a source of biological stress, can result in tissue damage, disease, and even death. The uses of periodization include the design of resistance programs to avoid over-spending as well as to systematically substitute high loads of training with loading phases which are reduced to improve the muscular fitness components such as strength, also strength-endurance and so on. The system's training is divided into microcycle, mesocycle, as well as macrocycle. Microcycle takes seven days. Mesocycle takes between two weeks to few months. Furthermore, mesocycle can be classified into phases such as preparation, competition, peaking, as well as transition. Macrocycle represents the whole period of training, typically a year (Bompa & Buzzichelli, 2015).
Influential Components of Periodization
Periodization is influenced by components such as frequency, intensity, duration, as well as volume. Frequency refers to the number of times an activity is performed by an individual to master it progressively. For instance, an individual has to study the same content repeatedly or else practice the same exercise to master technique as well as knowledge. Intensity refers to a differentiation's sense between people because their personality, capabilities, as well as persistent commitment, is classified towards their training. When performing exercises, an individual will start up with basics then advance to the training of specific durations as the body adapts to practices that are intensifying. Besides, duration refers to the time taken by individuals to complete the full level of training for the reason of acquiring relevant skills as well as knowledge and independently utilize them. On the other hand, volume refers to the number of training exercises gained by an individual (Frankel & Kravitz, 2000).
Optimizing Exercise Program Through Periodization
Exercise program periodization is aimed to optimize training in the course of short and long periods of time such as weeks as well as years respectively. During major competitions, competitive athletes use periodization to peak physical performance. Moreover, the concept also works for individuals whose goal is overall health as well as fitness. Results are maximized in a short period through periodization. The exercise program is optimized through the manipulation of several training variables such as the period of rest between sets, set's resistance, also the number of exercise's sets and so on.
Benefits of Periodized Training
A study conducted at the Ball State University asserts that a Periodized training program for strength can produce results that are better compared to a program that is non-Periodized. Besides, substantial extra lean muscles gain was noticed in the Periodized group. After one year, the periodized group experienced a more significant body fat reduction as well as more increases in substantial strength (Eifler, 2016).
Superiority of Periodized Programs
Several related investigations have indicated that periodized programs are more superior to non-periodized programs especially in factors such as the composition of the body, performance of the motor, as well as a gain in strength. In the study, evaluations of programs were based on strength gain and measures that are related to power, for instance, 1 RM bench, 1RM squat, as well as cycling sprint performance. The investigation was conducted in duration between seven to twenty-four weeks. After summarized, the study found out that considerably more significant developments can be realized even after a relatively short time. The results are possible through systemic variation in both training volume as well as intensity compared to linear programs using sets and repetitions which are constant, for example, four sets of 6 repetitions. The method showed an improvement in measures of power also strength over the period of training (Williams et., 2017).
Varying Training for Speed and Strength
Individuals who are interested in speed and strength such as athletes should vary their runs each time. Athletes will not notice any progress if they do not push themselves by running easily, whereas too much speed or training of high intensity will result in injuries or else burnout. For a person to make gains in strength, the body needs to be shocked. Also, the individual needs to give the body a fresh challenge periodically. A change in a training program is vital, to enable the body work harder while resting adequately. Measurable progress is attained through periodized training, therefore resulting in the achievement of goals.
Traditional and Overreaching Models
In a traditional model, an individual systematically manipulates the exercise volumes as well as the intensity across many mesocycles. The cycle of training starts with a volume which is high, low-intensity profile, then progress to a volume which is low, and high intensity over time. For trained athletes with superior strength, the overreaching model is ideal. An individual is supposed to increase the volume or else intensity for a short time duration, then return to regular training (Hartmann et al., 2015).
Conclusion
Progressive learning amongst individuals is enhanced by periodization because they are not overloaded with too much information at a go but instead implements proportionality to ease the training journey. The General Adaptation Syndrome is exploited through challenging the different systems of energy, for instance, tampering with the volumes of training before competitions, planned active rests periods, also interspersing power as well as strength. During training, the quality even quantity of work is influenced by several psychological factors such as stress.
References
Bompa, T., & Buzzichelli, C. (2015). Periodization Training for Sports, 3E. Human kinetics.
Eifler, C. (2016). Short-term effects of different loading schemes in fitness-related resistance training. The Journal of Strength & Conditioning Research, 30(7), 1880-1889.
Frankel, C. C., & Kravitz, L. (2000). Periodization: Latest studies and practical applications. IDEA Personal Trainer, 11(1), 15-16.
Hartmann, H., Wirth, K., Keiner, M., Mickel, C., Sander, A., & Szilvas, E. (2015). Short-term periodization models: effects on strength and speed-strength performance. Sports Medicine, 45(10), 1373-1386.
Williams, T. D., Tolusso, D. V., Fedewa, M. V., & Esco, M. R. (2017). Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis. Sports Medicine, 1-18.
