What is periodization and how does it relate to my exercise plan?
One of the biggest problems that people face with their exercise regimen is getting "too comfortable" with their program. While they are to be congratulated for their consistency, they may get more out of their program by changing up the routine a bit. This will help get more out of your routine, maybe lose those pesky ten pounds or get that extra ten yards on your drive off the tee.
Periodization: What is it? Specifically, periodization of a fitness program has to do with breaking that program into various periods. The training periods are called different things by various groups or in different regions of the globe, but essentially they are: Endurance Phase, Hypertrophy Phase, Strength Phase, Power Phase, and generally after you have cycled at least once through the various training periods you will take a short active rest before starting another cycle of a periodized program.
Each phase is distinct from the others in it's primary target goal during that period and this difference is accomplished by either the type of exercise or the number of exercise repetitions and the rest we give ourselves in between each exercise set.
How can I do my own periodization? My preference would be that you utilize a personal trainer to set up your program. However, you can safely design your own program with a few simple rules if you listen to your body and don't exercise with any pain.
Endurance phase: Most people perform this type of training, when they complete 15 repetitions of each exercise. A suggested endurance phase for experienced exercisers would be 15 repetition sets, for two to three sets with 30 second rest between sets.
Hypertrophy phase: This would be 8-12 repetition sets with more weight and then more rest (1-2 minutes) between sets. Again complete two to three sets.
Strength phase: This would be 6-8 repetition sets with higher weight and even more rest between sets (two to four minutes). Again complete two to three sets.
Remember, anyone can complete a "periodization" workout. It just helps to have a trainer with you to safely select weights and exercises.
Jim Flood, MSPT is co-owner of Personally Fit, a fitness/physical therapy center located in Rancho Bernardo. He has been in clinical practice for over 20 years. He can be reached at jflood@ personallyfitonline.com
