Firstly, what is periodization in workout-plans?
Read this to learn how to use periodization in workout-plans. And how to adjust strength training phases according to your sport. Periodization in workout-plans is not a new phenomenon. However, the systematic use of periodization in sport has been getting more attention in the last decades.
Yet, the modern use of periodization in workout-plans started around 1965. Furthermore, the Soviet Union started the modernization of the informal use of periodization in workout-plans that top athletes used.
Why should you use periodization in workout-plans?
- “The purpose of periodization is:
- to optimize development of muscle strength and the ability to produce great effect.
- to achieve top shape to correlate with important competitions.
- avoid injuries and overtraining.  [3, 134]”
In other words, the periodization plan creates a overview for training objectives, training load, and intensites. Furthermore, it shows how they should fit with each other and the competition schedule.
In other words, the objectives of each phase should be carefully selected according to your sport’s physical profile. Whereas, the timing and length of each phase should also correspond to that specific component adaption time. Each phase is placed to create a better foundation for the next.
How do we use periodization in workout-plans?
The different training phases for periodizations in workout-plans.
- Transition phase
- acquire and improve general physical training capacity.
- improve the biomotor abilities required by the sport.
- cultivate psychological traits.
- develop, improve, or perfect technique.
- familiarize athletes with the basic strategic maneuvers mastered in the following phases.
- teach athletes the theory and methodology of training specific to the sport.”
- A sprinter might use this phase to increase maximal strength. Thus, enhancing his/her potential for maximum power.
- A bodybuilder might use this phase to build muscle volume before working on muscle definition in the competitive-phase.
- Endurance athletes might use this time to increase aerobic capacity.
- fine-tune the biomotor abilities according to the physical profile of the sport.
- ensure that you have an excess of energy in your most important competitions.
- use your newly acquired maximum strength and convert it to specific strength
This is how you use periodization in workout-plans.
Subphases for periodizations in workout-plans.
Subphases for strength training.
- Anatomical adaptions (AA).
- Hypertrophy (H).
- Maximum strength (Mx).
- Conversion to specific strength (CSS).
Maximal strength training.
Intermuscular & intramuscular coordination.
Training Parameters for the Submaximal Load Method.
Training parameters for the Maximum Load Method.
Convert to specific strength.
Finish your periodization for workout-plans.
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