Periodization: A Training Method I Wish I Knew 10 Years Ago

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So for those of you that know me, I have been strength training since I was 15 as a wrestler in high school.  My understanding of weight lifting at the time was aiming just for progressive overload.  As long as I continued to put more reps and more weight I would eventually make gains that would help me perform in sports.  Can you believe I stayed with this simple model until 25?  Progressive overload is fundamental to fitness training, but there are also other great methods that when integrated with your training, can help you get fitter, stronger and faster.  The one I’d like to point out here is periodization.

Periodization is a training technique where an individual divides your routine into segments of different intensities and change over time. For example, someone who is just starting to work out might phase his training with the first month working on endurance, the second on strength and the third on maximal strength and power.  By phasing your training into these segments (sometimes called micros) you force your body to adapt to different intensities and therefore focus on specific gains.  This technique is especially key for breaking through plateaus and boring or monotonous work out routines.

According to the National Academy of Sports Medicine (NASM), there are three fundamental training progressions you can follow: stabilization, strength and power.  These are described below:

• Stabilization – This phase of training increases muscular endurance and stability while developing optimal communication between one’s nervous system and muscular system (also called neuromuscular efficiency)
• Strength – This phase maintains stabilization endurance while increasing primary muscle strength.
• Power – After building muscular endurance, stabilization and strength, this phase emphasizes the development of speed and power.

So what can you do with this information?  Phase your training!  The chart below shows a typical rep, set and intensity scheme for these phases of resistance training.  Experiment and try phasing your routine into 2-4 week segments (i.e. 3 weeks – stabilization, 4 weeks  - strength, 2 weeks – power). Let me know how it works out and send me some questions if you have any.

Photo via ericmcgregor