Periodic Training Basics
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Training periodization is a key element of an effective training plan that aims to maximize results and minimize the risk of injury. Valuable results don't come easily, and one of the fundamental aspects of achieving training success is planning and variety.
Training periodization, although it may sound complex, is a method of changing the intensity, volume and other training variables during specific periods. In this article, you will learn why it is worth using periodization in training, what benefits this strategy brings and how to start implementing it in practice to achieve the best results in your training efforts.
What is training periodization?
Training periodization means planning physical activity and defining goals to be achieved in a given period of time. Depending on their duration, such periods are called (from the shortest): microcycles, mesocycles and macrocycles.
The main goals of such training stages are primarily to maximize performance while maintaining good body regeneration. This approach is useful for both athletes and amateurs. It allows competitors to achieve their best results in the season in which the competition begins. In the case of people practicing sports as amateurs, it makes it easier to persevere in pursuing the main goal, because there are many smaller goals on their way, the achievement of which gives satisfaction.
Periodization is governed by the laws of General Adaptation Syndrome (GAS), or the controlled impact of training-induced stress as a clearly defined stimulus so that the body can safely adjust, adapt and develop. The general adaptation syndrome is a stress response pattern that is the body's first line of defense against potentially harmful factors.
Advantages of periodization of training
Improving sports performance
Many studies have shown that training periodization is an excellent tool for increasing strength, expanding muscle mass and improving overall sports performance while possibly reducing body fat (depending on training experience).
Much greater chance of achieving your goal
Research has shown that when setting goals, it is very important to physically write them down. The psychological mechanism causes the importance of this goal to become greater in our eyes, making it easier to persevere in the decision to achieve it.
What's more, planning your year-round training goals and realistically breaking them down into smaller, more manageable periods alleviates stress while helping you see where you need to improve to keep the process running efficiently.
In addition, successfully completing shorter periods of time gives a great boost of satisfaction that helps us maintain a high level of motivation.
Division in training periodization
Macrocycle
The macrocycle is the longest period in periodization. It is an annual plan aimed at achieving a specific goal (e.g. taking part in sports or bodybuilding competitions). The macrocycle consists entirely of smaller periods called microcycles and mesocycles. We plan several basic stages within it. Depending on the approach and the nature of the main goal, such a macrocycle will consist of a preparatory phase, hypertrophy phase, strength building phase and detraining phase. Depending on the sources, the nomenclature varies, but generally the basis for determining specific stages are changes in the volume and intensity of training within them.
Mesocycle
It is assumed that the duration of the mesocycle is from 4 to 12 weeks (4 – 12 microcycles). Within a given mesocycle, we focus on a specific parameter – e.g. a strength mesocycle, in which we work on building a strength base, or a hypertrophic mesocycle, in which we build muscle mass. An example of an interesting mesocycle is GVT (German Volume Training). If you want to learn more about GVT, check out the article.
Microcycle
The microcycle is the shortest period in periodization. It usually means one training week. Defines the number of training sessions per week. An individual microcycle is planned based on its location in the entire macrocycle. Its goal is to differentiate the level of stress an athlete encounters during weekly training sessions. An example would be a situation in which a sports team plays matches on a fixed day of the week. Based on the above, a training plan should be developed so that the highest performance falls precisely on this day, both in terms of technique and tactics.
Flexibility of periodization
It's no secret that the body can adapt faster or slower than originally planned. Therefore, periodization in the case of an amateur approach can be more flexible to prevent injuries and positively influence the results.
It is always possible to increase or decrease the difficulty level within the microcycle and mesocycle without jeopardizing the rest of the program to failure.
Summary
In periodization, you can designate 3 main cycles: macrocycle, mesocycle and microcycle. All cycles together can help you develop a training plan that will take into account different parts of the preparatory period: preparation, competition and rest.
By remembering each of the three periodization cycles in turn, starting from the microcycle, through the mesocycle, to the macrocycle, you will prepare a carefully thought-out plan that will lead you from one phase to the next and allow you to use the optimal time devoted to adaptation, improving performance or strength.
The differences in these cycles depend, among others, on: depending on: training goals, gender, age, physiological needs of a given person, level of advancement, health condition, etc.
The ability to achieve specific physiological adaptations in each of the three cycles is related to the skillful manipulation of many factors, including: rest, intensity, exercise selection, exercise order, number of sets, number of repetitions and training frequency.
Regardless of how demanding or easy to achieve our goal is, it is worth using periodization as the main tool to achieve it. By planning longer and shorter stages, you will feel that each training is important in the overall process. This approach makes the goal we see on the horizon much clearer and will make success easier.
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3. Lorenz, D., S., Reiman, M. and P. Walker, J., C. (2010, November). "Periodization". Sports Health, 2(6):509–518.
4. Evans J. W. (2019). "Periodized Resistance Training for Enhancing Skeletal Muscle Hypertrophy and Strength: A Mini-Review". Frontiers in physiology, 10:13.