PERIODIZATION: Still the best way Periodization, training in cycles of gradually increasing intensity, began with the work of Soviet sports scientist Dmitri Matveyev in the early 1960s. Elite athletes, Olympic weightlifters, swimmers, and track and field performers have used it all over the world to an ever-increasing degree since that time. American Olympic lifters and power lifters have been using periodization for a long time for example Frank Zane (Ripper 3, Fleck, Steven 34). Periodization provides a method by which the plateau can be avoided. One of the problems with most training programs is that it is the same day in and day out. Intensity, rep range, etc tend to be varying constant. However, the body is extremely adaptable and will eventually stop responding to a certain exercise scheme regardless of the intensity. Periodization provides a method of training that over rides the bodies mechanism by keeping them it plateauing. There are two types of periodization, strict and Modified. Strict periodization consists of four or five distinct stages. Each stage has a specific goal and method of execution. Generally, the program moves from a low intensity workout to short, high intensity workouts. Each phase stresses a different aspect of the muscle. By changing the stress, progress can continue without plateauing. Modified periodization, is for non-competitive builders, and has four stages. My personal workout will generally follow the modified periodization model. It follows as: (Taken From http://staff.washigto.edu/griffin/period.html) Stage 1: Base Volume: High Intensity: Low Sets/Exercise: 3-6 Reps/set: 12-20 Type of movement: slow, continuous movement Purpose: To build muscular endurance, increase capillarization and blood flow to muscle Stage 2: Strength/Endurance Volume: Moderate Intensity: Moderate Sets-exercise: 3-6 Reps/set: 8-12 Type of movement: moderate speed Purpose: To increase strength and muscle size Stage 3: Strength Volume: Low Intensity: High Sets/exercise: 3-4 Reps/set: 4-8 Type of movement: fast but controlled Purpose: build power Stage 4: Recovery Volume: Low Intensity: Low Sets/exercise: 2-3 Reps/set: 12-15 Purpose: This stage allows the body to completely recover before beginning stage 1 again, it should last 2-3 weeks The length of each stage may be more consistent for modified periodization. Anywhere from 1 to 3 months can be spent on each stage (Ripper 3, Fleck, Steven 89). Studies have found that strength tends to peak at about12 weeks during strength training with either a plateau or decrease in strength occurring after that.
The first participant measured her pulse rate for 30 seconds before starting the exercise. Her pulse rate was calculated to determine the number of beats per minute. She then stepped on the platform (up and down) and continued at a slow pace for 3 minutes. After three minutes of the exercise, she measured her pulse rate every minute to determine her recovery time. This process was repeated until her pulse rate returned to normal.
6. Mike, Jonathan N., M.S., and Len Kravitz, Ph.D. (2009). "Recovery in Training: The Essential
In Kemmler, W., & von Stengel, S. (2013) study it has shown that with exercise frequency of more than two sessions per week at relatively high intensity has to be applied to gain an impact on the musculoskeletal aspect of the body. Even in the very old population there is increase in muscle mass, strength and functional capacity of following resistance training (Leenders et al., 2013).
Burnout and overtraining are major issues and they are more prevalent than ever before, especially with young people/children. The definition of overtraining is “a short cycle of training…during which athletes expose themselves to excessive training loads that are near or at maximum capacity” (Weinberg & Gould, 2015). Overtraining includes both burnout and staleness. Burnout occurs when an athlete suffers from psychological and physiological exhaustion leading them to develop “feelings of low personal accomplishment, low self-esteem, failure, and depression” as well as “depersonalization and devaluation” (Weinberg & Gould, 2015). Staleness occurs when an athlete suffers from physiological exhaustion and thus cannot perform to the utmost of
“After 5 months of training I expect to be moderately stronger and more efficient in all areas of activity as well as see a reduction in body fat and an increase in lean body mass.”
The progressive overload principle is exemplified in strength training, which is necessary to improve the performance of a 100m sprinter.
Sometimes these dramatic changes in our workout programs (such as increasing volume or intensity) can put too much of a shock on the body. Especially if you see these pro athletes or bodybuilders crazy hard workouts, just because they do it does not mean that it’s right for you. When we are using high rep or intensity sets multiple days a week on the same muscle groups such as drop sets, failure sets and compound sets. This can diminish your energy and take longer for your body to
In order to fully understand the impact and effect of overtraining, defining and establishing the difference of what overtraining is from other conditions, such as overreaching, is necessary. Overtraining is defined as the accumulation of both training and non-training stresses producing a long-term effect on the athlete’s performance capacity, with or without physical and psychological overtraining signs and symptoms in which recovery of the performance capacity will take weeks to months (Halson, 2004 p. 969). Overreaching, however, is defined by the accumulation of training and non-training stresses with a short-term effect on the a...
...required, but the volume of exercise can be gradually progressed to meet American College of Sports Medicine (ACSM) guidelines (Stevinson 2007). Stevinson suggests that an exercise training program needs to have a gradual increase in the volume of the training so that patients will see long term improvements (2007). Each exercise session should include a warm-up, the actual exercise itself, and the cool-down. The warm-up should include a light aerobic exercise so that the heart rate and body temperature is increased gradually, followed by some simple stretching for all of the muscle groups that are going to be used in the session (Stevinson 2007). The exercise itself should include a prescribed time, intensity, and type of the exercise. Lastly, the cool-down should consist of stretching exercises so that the body can return to normal-resting values (Stevinson 2007).
Athletic staleness and burnout is a big problem for many of today’s athletes whether they are at the amateur or professional level. The good thing about this problem that ends up in total and complete physical and emotional exhaustion is that it can be recognized when it is taking place. It can also be treated if the recognition comes at too late of a stage of the onset of staleness and burnout. But the best remedy for athletic staleness and burnout is prevention of it in the first place. There are three different models that have been used to explain the causes of athlete burnout.
The principle of overload consists of three training variables, duration, frequency, and intensity. These variables must be increased or manipulated to experience increases in the improvement of performance, skill, and technique.. Following proper training guidelines will enhance the performance of any athlete not just a ballet dancer or football player.
...n be sure to monitor the progress of the client, so to timely adjust the workout (i.e., bump them to Stage II or III, or increase the intensities of the zones) so that the client continues to be motivated and challenged.
Introduction: Periodisation is simply a process of dividing the annual training plan into a series of manageable phases. Each phase can then target a specific or series of attributes to be developed within a designated period of time (Bonetti, 2005). Almost all countries and teams involved with sport, all agree that Periodisation has a huge part to play in sport as It help athletes and teams reach their peak performance and remain as injury free as possible. It is said that if the fundamental principles of periodisation aren’t followed then it is said to be almost impossible to achieve this goal without it being structured into competition and training and subsequent periods and phases (Lyakh, et al., 2016). The idea of periodisation and the
Scientists, coaches, and athletes have recognized that periodized strength training promotes increase in skeletal muscle size, increase in force, and increase of the regenerating capacity of the muscle cells.
After awhile the monotony of doing the same exercises in the same