Some people do the same workout every day. Some people go to the gym once a week. Both approaches are correct and correct, but they are two extremes on a spectrum of possibilities. If you are serious about training, it's important to understand how periodization can help you achieve your goals and get better results from your time in the gym - even if you're starting!
What is Periodization?
Periodization is a systematic approach to training. It involves planning, monitoring, and adjusting your workouts over time. Periodization helps you achieve your goals by ensuring that you are always working towards them correctly.
Why You Should Use Periodization
Periodization is a systematic approach to training that allows you to make the most of your training time. It helps avoid overtraining and allows you to target different goals in your workouts.
Periodization isn't just for elite athletes; it can benefit anyone who wants to get in better shape, whether just starting or working out for years. The key is knowing how to use periodization effectively so that it works for you rather than against you.
How to Create a Plan in 7 Easy Steps
The following steps will help you build and curate your plan to help you achieve your goals for success! Following this will provide insight into what you already have in mind. One option is to get a fitness journal to track your progress and goals.
This can be a simple or fun format; some people like to bullet journal for added encouragement and organization. Please take what you learn from the list below and apply it to your workout goals and have fun with it!
Step 1 - Determine Your Goal(s)
The first step in periodization is to determine your goal(s). Your goals should be specific, measurable, and achievable. For example, if your goal is to lose weight, you might target losing 20 pounds by the end of next year. You could also set sub-goals (e.g., losing 1 pound per week) or timeframes (e.g., by June 1st). If your goal is to improve performance, then it's important to define what "improved" means for you specifically--in other words: what kind of performance gains are possible?
Finally--and most importantly--you need a plan! A good plan will include details about how long it will take before reaching these milestones; how often workouts should be done; which exercises should be used; etc...
Step 2 - Set Aside a Reasonable Amount of Time
Before you start training, setting aside a reasonable amount of time is important. You want to ensure that you can dedicate yourself fully to your workouts and that they don't get pushed back due to other commitments or obligations. Some people find that their schedules allow ample training opportunities; others have less time for working out because of work or school responsibilities and family commitments.
Your first step is figuring out how much time I have available. That might seem like a simple question--but it can be not easy if you haven't considered this before now! You may think, "I'll just go whenever," but when the day comes around, and something comes up (like an appointment), suddenly all your plans for working out that day, too... which leads us to our next point...
Step 3 - Decide on the Frequency and Duration of Your Training Sessions
Now that you've decided on the type of training you want to do and how often, it's time to decide how long each session will last. This is one of the most important factors in periodization because it helps determine which energy systems are stressed during each workout.
Your goals, fitness level, and training history should determine the length of your workouts:
- If you're a beginner with little or no experience in exercise, keep your sessions short at first--30 minutes or less. As you get stronger and more fit over time (and if you can tolerate longer workouts), gradually increase their duration until they reach 60-90 minutes per session, depending on what kind of activity/training method(s) are involved for each workout day.
Step 4 - Establish Your Rep Range, Weight, and Volume for Each Week of Training
The next step is to decide on the number of reps you will do, the weight, and the volume. This can be done using a table or chart showing recommended rep ranges for different muscle groups. For example, if you are training your chest muscles (pectorals), then according to the table below, you should start with 12-20 repetitions per set. You can also look up other sources online; many free resources are available on this topic!
Step 5 - Determine When to Increase or Decrease the Intensity, Volume, and Frequency of Your Workouts
Once you have planned your training program, it is time to determine how often and for how long you will train. The answer depends on several factors, such as your goals, fitness level, and ability. The following methods can help guide you:
- Pyramid Training - This method involves increasing intensity, volume, and frequency over time (e.g., warm up with 5 minutes running at 6mph, then increasing speed every 2 minutes until reaching 10mph). Once this maximum intensity has been reached, reduce intensity/speed back down again (e.g., reduce speed from 10 mph back down to 6 mph). Repeat this process until finished with the workout session, or complete all reps in each set before moving on to another exercise set on your schedule sheet.
- Conjugate Method - This method involves varying exercises within one workout to work for different muscle groups without overtraining any particular fitness area. Block Periodization Method - This method divides training into blocks by emphasizing different aspects throughout an athlete's career.
Step 6 - Start With a Simple Plan and Gradually Add in More Detail as Necessary (or as Desired) With Every New Cycle
Once you have your simple plan, it's time to start training. Remember that this is just the beginning of your journey and that there are many different methods, techniques, and strategies. If something isn't working for you or feels wrong --, don't be afraid to make changes!
You might find that after a few weeks of training using periodization as part of your workout routine, some things need tweaking or changing up entirely for them to work better for your body type/lifestyle/goals, etc., so keep an open mind when trying new things out (and don't forget about asking others for advice).
Step 7 - Create a Training Log to Track Progress Toward Goals and Keep You Motivated Regardless of Whether You're Just Starting Out or Already an Expert in the Sport.
- Keep a training log. This can be as simple as writing down your goals on the back of a napkin, but if you're serious about training and want to get the most out of it, keeping track of your progress will help motivate you.
- Write down what kind of workouts you did, how long they lasted, and how they felt (good or bad). This will help with goal setting because now, when it comes time for another workout session, instead of just doing whatever comes to mind at the moment--which could lead to poor decision-making--you'll have an idea of what worked best last time so that next time around there won't be any guesswork involved in deciding which exercises or sets/reps/rest times are appropriate for achieving specific goals like increasing strength or endurance capacity.
A good periodized training plan is essential for achieving your goals.
A good periodized training plan is essential for achieving your goals. Periodization is a process of training that helps athletes improve performance by varying the intensity, volume, and frequency of workouts over time. It's a systematic approach to planning training and fitness programs, which allows you to peak at specific times during the season or year, such as when it's time for competition or an important race.
A well-designed program will vary your workouts over time so you stay energized with them and ensure that you're doing everything possible to maximize every step on your journey toward being fit enough for whatever sport you want to play!
Conclusion
Periodization is an essential part of getting the most out of your training. It's not just about building strength or endurance; it's about finding the right balance between both and ensuring you're ready for whatever comes your way. By following these seven steps, you can create a plan to help you reach your goals and make progress no matter where you are in life or what else might be happening around it!
