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STRENGTH AND POWER TRAINING INFORMATION FOR THE SERIOUS ATHLETE!

Periodization; the practical aspects of implementation

The concept and application of varying ones training program has been around for quite some time now. However, the scientific evidence supporting this particular planning concept is lacking. In a recent book Stone, et al states "the evidence to date does indicate that integration of scientifically backed knowledge and practices into a comprehensive training process can yield superior results."

Astute coaches will take periodization concepts and put them into practice will be the ones achieving high level results with their athletes. Those who don’t will witness their trainee suffer the consequences.

Planning a periodized schedule that is customized for the individual lifter involves manipulation of the factors critical to the out come. Factors such as optimization of the training load, volume, intensity levels, work to rest ratios per the percentage of one rep max and exercise selection will produce extraordinary outcomes for the hard working lifter.

Periodization is not a linear progression because the phases or the yearly cycle are not linear. Instead, a nonlinear progression is use in the plan. Oft times called undulating progressions or undulating nonlinear progressions the variables are adjusted according to the particular phase of the training period.

Specifically speaking the primary goals of periodization are to eliminate or reduce the possibility of over training and to ‘peak’ the athlete at the correct time of an important contest or meet. Secondarily to this is the maintenance of the fitness levels of the athlete throughout the competitive season.

Maintaining an athlete’s strength and power throughout a season means paying close attention to the differing levels of volume, intensity, and exercises used in the sessions. According to Stone, et al "a good coach can direct the adaptation process toward specific goals by varying the load (methods) or exercise selection of training (or both) across, as well as between, levels of variation (i.e., macro-, meso-, micro cycles : daily and intra training sessions)."

If the periodization principles are followed "the outcome will be a superior performance."

Stone, M. H., Stone, M., and Sands, W. A. Principles and Practice of Resistance Training. 2007 Human Kinetics
Ibid
Ibid

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