The Art and Science of Programming and Periodization

No More Random Workouts

Strength & Muscle Course: Tweet 3 - Don't be Random

Let's be honest, designing a workout program isn't rocket science, but it can be confusing. There are so many variables that you need to manipulate. The art and science of manipulating training variables to plan and organize a training program is called periodization. The goal is to make your training systematic and structured, moving away from randomness and chaos to act with intent! Relatable?

Why is periodization important?

Let's be specific. Periodization helps you:

• Progress continuously

• Avoid plateaus

• Reduce the risk of injury

• Optimize recovery

• Achieve balanced development

• Maintain mental engagement

• Achieve specific goals like building strength, increasing muscle size, or improving endurance

• Reach peak performance

What are these training variables I mentioned that we need to manipulate?

• Intensity: How heavy you lift (percentage of your max)

• Volume: How many sets and reps you do

• Exercise selection: Which exercises you choose

• Rest periods: How long you rest between sets

• Frequency: How often you train each muscle group in a week

Types of Periodization

Let's talk about the three most common types of periodization:

Linear Periodization

• Gradually increases intensity while decreasing volume over time.

• Ideal for beginners due to its simplicity and straightforward progression.

• Example: Starting with lighter weights and higher reps, progressively moving to heavier weights and fewer reps.

• On Monday, you might bench press 3 sets of 5 reps (heavier weight), while on Friday, you could bench press 3 sets of 12 reps (lighter weight).

Block Periodization

• Divides training into specific blocks or phases, each targeting a particular attribute like strength or hypertrophy.

• Ideal for athletes with specific performance goals or those preparing for competitions.

• Example: Spending several weeks focusing on muscle growth before shifting to a strength phase.

Phases of Linear Block Periodization

Linear Block Periodization is a hybrid approach that combines elements of both linear and block periodization:

• Linear aspect: It maintains an overall linear progression from lower to higher intensity over the course of the entire training cycle.

• Block aspect: The training cycle is divided into distinct phases or "blocks," each focusing on a specific fitness quality (e.g., endurance, hypertrophy, strength, power).

Let's break it down into different phases:

Anatomical Adaptation/Prehabilitation (4 weeks):

• Focus on preparing the body for more intense training by strengthening connective tissues and stabilizer muscles

• Emphasis on proper form and movement patterns

• Lower weights, higher reps to learn movement patterns

Strength Endurance (4 weeks):

• Increase muscular endurance and work capacity

• Moderate weights, moderate reps (10-12 reps), circuit training or supersets

Hypertrophy (6 weeks):

• Primary focus on muscle growth

• Moderate to heavy weights, moderate reps (8-12 reps), focusing on muscle tension and volume

Strength (6 weeks):

• Emphasis on maximal strength development

• Heavy weights, low reps (4-6 reps), compound movements like squats and deadlifts

Power (Optional, 4 weeks):

• Focus on explosive strength and speed

• Moderate weights performed explosively, low reps (2-5 reps per set), exercises like power cleans

Deload Weeks

Incorporate deload weeks into your training plan. These are planned periods of reduced training intensity and volume, typically lasting a week. Deload weeks help prevent overtraining, reduce injury risk, and can lead to better long-term gains. They allow for recovery and can be programmed every 4-8 weeks depending on training intensity and individual needs.

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You might notice I haven't mentioned terms like macrocycle, mesocycle, and microcycle to keep things simple. But here's what they mean:

• Macrocycle: The overall training period, often a year or a season

• Mesocycle: A phase within the macrocycle, typically lasting 4-8 weeks, focusing on a particular training adaptation

• Microcycle: The smallest unit of periodization, usually a week

Remember, while these terms are useful for advanced planning, they're not essential for beginners to understand and implement effective periodization.