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    Periodization PDF

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    Jean Christophe Danglades
    Periodization is the systematic planning of athletic training to reach peak performance safely and efficiently. It involves cycling different aspects of a training program like volume, intensity, and exercise specificity over phases of a period. Common periodization models include linear, non-linear alternating, and undulating periodization which vary the volume and intensity of training over time through different rep ranges and sets. Proper periodization is important for developing effective long-term training programs tailored to individual needs and goals.

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    Periodization PDF

    Uploaded by

    Jean Christophe Danglades
    162 views5 pages
    Periodization is the systematic planning of athletic training to reach peak performance safely and efficiently. It involves cycling different aspects of a training program like volume, intensity, and exercise specificity over phases of a period. Common periodization models include linear, non-linear alternating, and undulating periodization which vary the volume and intensity of training over time through different rep ranges and sets. Proper periodization is important for developing effective long-term training programs tailored to individual needs and goals.

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    Periodization is the systematic planning of athletic training to reach peak performance safely and efficiently. It involves cycling different aspects of a training program like volume, intensity, and exercise specificity over phases of a period. Common periodization models include linear, non-linear alternating, and undulating periodization which vary the volume and intensity of training over time through different rep ranges and sets. Proper periodization is important for developing effective long-term training programs tailored to individual needs and goals.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    162 views5 pages

    Periodization PDF

    Uploaded by

    Jean Christophe Danglades
    Periodization is the systematic planning of athletic training to reach peak performance safely and efficiently. It involves cycling different aspects of a training program like volume, intensity, and exercise specificity over phases of a period. Common periodization models include linear, non-linear alternating, and undulating periodization which vary the volume and intensity of training over time through different rep ranges and sets. Proper periodization is important for developing effective long-term training programs tailored to individual needs and goals.

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    © All Rights Reserved
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    of 5

    Periodization

    Periodization is the systematic planning of athletic or physical training. The aim is


    to reach the best possible performance is the quickest and safest possible manner. It
    involves progressive cycling of various aspects of a training program during a
    specific period. Simply, it is the program design strategy that governs planned,
    systematic variations in training specificity, intensity and volume.

    This is very important for trainers for planning structured safe and effective
    programs for multiple individuals across a spectrum of individual differences, goals
    and needs.

    Below are some examples:

    Linear Periodization: Involves a linear progression in lowering reps and increasing
    load (representing the inverse relationship between volume and intensity).

    Ex.
    Weeks 1-3/15 reps
    Weeks 4-8/10 reps
    Weeks 9-12/6-8 reps

    ***This is the most common for strength and hypertrophy.

    Non-Linear Alternating Periodization: Involves alternating between volume and
    intensity phases.

    Ex:
    Weeks 1-3/15 reps
    Weeks 4-8/10 reps
    Weeks 9-12/12 reps
    Weeks 13-16/6 reps.

    ***This is the most effective for long term programs.

    Undulating Periodization: Involves alternating between volume and intensity on a
    workout-by-workout basis within the same training week (can be done on a weekly
    basis as well).

    ***This can keep the workouts fun and exciting as well as results based for small and
    large group programming.

    From this point, you can refer to your template to design the individual workouts
    within each phase or stage of training.

    My 1-5 day template looks like this:

    Dynamic Warm-up 10 exercises (corrective, mobility, stability, dynamic)
    Power development (1-2 exercise)
    Core development (2-4 exercises)
    Strength (3-7 exercises)
    Metabolic Finisher (2-3 exercises)





    Example non-linear alternating periodization program

    Phase One
    15 reps
    Weeks 1 - 4

    Phase Two
    10 reps
    Weeks 5 - 8

    Phase Three
    12 reps
    Weeks 9 - 12

    Phase Four
    8 reps
    Weeks 13 - 16


    Example undulating periodization program

    Phase One
    12, 10, 8
    Weeks 1 - 4

    Phase Two
    10, 8, 6
    Weeks 5 - 8

    Phase Three
    8, 12, 10
    Weeks 9 - 12

    Phase Four
    4, 2, 2
    Weeks 13 - 16


    Example Linear periodization program

    Phase One
    15 reps
    Weeks 1 - 4

    Phase Two
    10 reps
    Weeks 5 - 8

    Phase Three
    12 reps
    Weeks 9 - 12

    Phase Four
    8 reps
    Weeks 13 - 16


    Small group-Large group fat loss weekly training template. (unlimited class
    version)

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    Total Body Metabolic Total Body 1 Metabolic Total Body Metabolic Off
    1 Chaos Chaos 1 Chaos


    4 day weekly fat loss template

    Day 1 Day 2 Day 3 Day 4

    Total body Chaos Total body Chaos

    3 days per week plan fat loss



    Day 1 Day 2 Day 3

    Total body Chaos Total body


    2 days per week

    Day 1 Day 2

    Total body w/ Total body


    finisher w/finisher

    1 day plan

    Total Body w/
    Finisher

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