The Concept of Periodization

Just like with businesses, instead of the word 'periodization', they break their periods into quarters of the year. Each quarter is consisted of 3 months and because of these quarters, this is where quarterly check-ups/meetings take into place. The importance of these quarterly check ups is to discuss progress within their business, whether that'd be progress in sales, the health of the team, and how much progress has been made reaching company goals.

Corresponding to periodization, this pertains to training approaches that coaches, trainers, physical therapists, etc. undergo with their clients/patients.

With this week's newsletter, I want to help you get a better feel of how to understand and apply this into your own practices and to make it a goal for you to have these quarterly meetings with yourself so that you're on the right path to reaching your health & wellness goals.

How I Apply Periodization into my Own Practice

Periods can vary depending on how you look at it. I see periods as phases in training.

For example, for those that don't know but I'm working my way up on increasing my pace until the LBC Half Marathon in October shooting for around a 7:50-8 minute pace. With the Nike Running Club App, they have me in the "Endurance Phase" of the training program where they are suggesting me to push longer distances while simultaneously keeping the same pace. They are most likely keeping me in this phase for the next month but may have some slight changes with either pushing the pace and setting a new caliber for myself within this particular phase.

The beauty of this program is that this is NOT the ONLY way to improve my pace and increase longer distances. In addition, this periodization can last between 4-6 weeks similar to phases in other forms of training.

Importantly, the runs vary depending on the day of the week. Same goes for strength training, endurance training, power training, etc.

To summarize what my point is here is to:

1. If you feel comfortable and safe doing these on your own, attempt a benchmark day where you perform your 5RM for your compound lifts. These can include your Barbell Bench Press, Barbell Back Squat, and Barbell/Hex Bar Conventional Deadlift. Multiply the weight you did for the 5RM with 85-87% to calculate your 1RM weight. Then, multiply your 1RM weight with 80-85% to perform your working sets for a 'Hypertrophy Phase' and/or 'Muscular Endurance Phase' which can last 4-6 weeks. (i. e., lbs of 5RM x 0.85 = lbs of 1RM, then lbs of 1RM x 0.80 = lbs for working sets of 3 x 8-12 repetitions)
2. After reaching the end of the 4-6 week period, redo the same benchmarks and follow the same calculations.
3. You can recycle this linear periodization concept until you start to not see as much results.
4. If you start to plateau, changing either your tempo, repetition schemes, recovery periods, etc. need to be taken into consideration.

Learn, Apply, & Assess

This method is one of the best methods that I've used to see improvements with clients and myself and since I'm giving it to you in a "cheat sheet", I hope to hear feedback with it. If you feel like you have this method in the mix but lack results, then it's something else in your lifestyle that may play a role to seeing mediocre/non-existent results.

With that being said, if you lack that accountability and structure, complete a Levels Training Form below and let's set up a call to see what you need help with. I'd be happy to guide you in taking the next, best step.

We are halfway thru the year so in a journal or Notes app,

list out what you have accomplished within this year and what more do you want to accomplish by the end of the year?

So much can happen in 6 months and I want you to give yourself the time to make time on the things that matter most.

References:

Periodization

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