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Step Two: Organizing the Workout Plan Periodization
"For the convenience of planning the volume of load is divided into small, medium, large and maximum. A training load only gives the desired results in the case of a systematic application. Therefore it is usual to work out the volume of load for training by week, month and year."
Periodization describes the waveform used to cycle a client's capacity so that it peaks on predetermined dates. Periodization is used for planning weekly, monthly, and yearly gains. A Periodization Cycle builds a clients capacity into measurable new maximum that occur on predetermined dates.
The Principle of Annual Periodization (Microcycle/ Macrocycle)
The Trainer can plan for the client to reach their peak on the date of a contest.
Example: Because Low Intensity is best for size the Body Builders objective is to peak the muscle size on the contest date. If the contest is to be held on 6-27-98 and the current date is 2-21-98 then calculate back from the contest month. 6 - 2 = 4 months of Periodization Cycles. ending in High Intensity in June. (June = High Intensity - May = Low Intensity - April = High Intensity - and March = Low Intensity)
You start the client on a first month Microcycle of High Intensity Body Building repetitions.
Example: Because High Intensity is best for power the Athletes objective is to peak the muscle power on the contest date. If the contest is to be held on 6-27-98. and the current date is 2-21-98 then calculating back from the contest month 6 - 2 = 4 months of Periodization ending in Low Intensity. (June = Low Intensity - May = High Intensity - April = Low Intensity - and March = High Intensity)
You start the client on a first month Microcycle of Low Intensity Athletic repetitions.
The Principle of Microcyle (four week) Periodization
The IWF, a member of the IOC states,
The distribution of load in weekly cycles is exceptionally important. Perhaps the most important task consists of how to distribute in the most rational way the training load, especially in weekly cycles."
The Trainer should plan for the client to reach peaks every four weeks (Microcycle.)
Week One is an Unloading week. After testing strength for maximum it is important to give the client a week of rest and recovery but not a week off. The Unloading can vary from 0 to 10% of total weekly workload. STS believes that a 5% reduction during the first week is optimum for allowing the client recover without a loss of strength.
Week Two is a Reload week where the workload increases back to the Test Week level.
Week Three is an Overload Week where the clients workload is increased beyond what they have done before.
Week Four is an Adaptation Week where the workload increases still more, the client's body adjusts to the higher workloads and re-test for new maximums is given
The Principle of Weekly Periodization
You can plan for the client to make gains every week so that their new maximums will be achieved on time. Weekly Periodization allows the client to unload, reload, overload, and adapt during a seven day period. Weekly Periodization uses months experience and percentages of maximum modify the daily workloads. Beginners will make dramatic gains because of the large amount of unused potential they have. A light day for a 0 month experience person is 90%. For the trained athlete who has tapped most of their potential the same light day is represented by a 67.5% workload reduction.
STS believes, that the reduction for light days starts at 90% for 0 experience and than declines by 1.5% per month of experience until 67.5% is reached and on the 15 month and maintained thereafter. For Medium STS believes that 0 experience should use a 95% Workload reduction and decrease by 1% per month of experience until 80% is reached on the 15 the month and maintained thereafter.©
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