Training periodization is the foundation of any muscle training routine. Today we will define what it is about, what are its benefits and how the periodization of training is programmed.
To achieve maximum sporting results, training periodization is born, that basic tool that every athlete should put together before starting to train but that unfortunately few know and implement.
And many times, it is not our fault eh, you do not have to know about the subject, in fact you place your trust in the coach of the gym where you have signed up so that he is in charge of putting together the routine.
And the days go by and by and there comes a time when you realize that you are always doing the same thing, even new people who enter the gym repeat your same routine, and even worse if you start to analyze what you achieved (or not ) in those months.
Then you go to see yourself in the mirror and you begin to convince yourself that you have made little progress and nothing; what’s more, you’re still far from the goal you had when you started training.
Anyway, I left the subject a bit but it is necessary for you to understand the importance of training periodization, this is as basic as it is important.
What is the periodization of training?
Training periodization is an organized approach to training that involves a cyclical progression in various aspects of a comprehensive training program over a specified period of time.
In summary, it can be defined as the annual or semi-annual division of an athlete’s training into several interrelated periods, with very specific and progressive objectives in order to achieve the highest possible performance in a competition or discipline. Simple, right?
Periodization is most used in the design of bodybuilding routines to avoid overtraining and to systematically alternate high training loads with decreased load phases.
The aim is to improve the different components that make up our muscular fitness (for example, strength, power and endurance).
How is the periodization of training structured?
Training periodization is generally divided into three types of cycles: microcycle, mesocycle, and macrocycle. And there are two basic systems of training periodization: linear and wavy.
Training periodization systems
1. Traditional model: linear periodization
The traditional model simply makes changes in volume and intensity across multiple mesocycles. This model is the most appropriate for strength athletes, beginners or for the general preparation of an athlete in a certain sport.
As we see in the graph, as we advance in time, we decrease the volume of the workouts, but we increase in intensity.
And if the discipline requires it, we are working more and more to improve the technique in particular.
2. Non-traditional model: wavy periodization
The non-traditional model of periodization, called wavy, has gained strength in recent years. The undulating design is based on Hans Seyle’s concept of the general adaptation syndrome.
With a wavy design, there is enough variation in stressors to continually progress without allowing the body to fully adapt to all the stressors that take place. All this while still accounting for the necessary recovery or restoration.
Stages of the periodization of training
Periodization is usually based on several consecutive stages, each one with a particular objective, so we can define:
- A preparatory period aimed at developing the foundations of sports form.
- A competitive period based on the maintenance of sports form.
- A transitional period based on the recovery of the organism temporarily in order to start another loading cycle.
The macrocycle, the mesocycle and the microcycle
In turn, periodization programs are divided into three different cycles. These three cycles are the macrocycle, the mesocycle, and the microcycle.
Think of THE MACROCYCLE as the entire program itself, and that it can cover from several months to a year of training (depending on your goals and how the program is designed).
The macrocycle is made up of several mesocycles that are divided into several weeks to a few months.
Each MESOCYCLE is divided into microcycles that generally range from one to four weeks.
The Microcycles include daily and weekly variations in the training plan.
Conclusion on the periodization of training
A lot of people just starting out in the world of bodybuilding often make the mistake of working out exactly the same way week after week.
Thus, ending in a stagnation phase after a few months, being able to enter a circle of frustration.
The reason they hit a plateau is because your muscles are receiving the same stimulus every week (same exercises, same number of reps, same number of sets, etc.).
That is when the periodization system is necessary and vital to achieve your goals, if you have not yet applied it, talk to your coach to define it and move forward efficiently to achieve everything you set out to do.