Reaching Fitness Goals Using Sports Periodization

Periodized training, or cycling in the world of body building, is a training plan that concentrates on stressing the body without exhausting it so fitness/training goals can be reached.  It is a great method for training for a specific event, or can be used in general to make fitness gains.      There are different types of […]

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Periodized training, or cycling in the world of body building, is a training plan that concentrates on stressing the body without exhausting it so fitness/training goals can be reached.  It is a great method for training for a specific event, or can be used in general to make fitness gains.     

There are different types of periodization techniques, but today I am going to discuss classic periodization.  In classic periodization the training volume progresses from low intensity with high repetitions (reps), to low reps with high intensity with the goal of peaking the individual at the appropriate time. 

Classic periodization involves three cycles.  There is the macrocycle which is the long term training goal (usually 6 months to 1 year, but may even be longer).  The macrocycle is broken down to microcycles (typically a week long) and mesocycles (lasting several weeks to months).  There are different types of mesocyles (hypertrophy, basic strength, strength/power, peaking and active rest), which directly dictate training volume and intensity.

If you have a big event coming up or just want to get stronger try classic periodization! Here is an example of a training plan using classic periodization:

Macrocycle: Goal- increase bench press (test initial bench press strength prior to starting mesocycles)

Mesocycle I.: Hypertrophy– 4-5 sets of 8-20 reps of light weight for 4 weeks

Mesocycle II.:  Basic Strength– 3-4 sets of 2-6 reps of moderate weight for 4 weeks

Mesocycle III.:  Strength and Power-3 sets of 2-3 reps of heavy weight for 4 weeks (the second two weeks focus on power)

Mesocycle IV.: Peaking-1-3 sets of 1 rep of heaviest weight for 1-2 weeks

Competitive event or test to see if max bench press weight increased

Mesocycle V.: Active rest– partake in an activity (typically of a cardiovascular nature) other than what you have been training for 1-2 weeks.

*** Each of the weeks in the mesocycle is considered the microcycle***

                                              

                                                        #periodizationandstrengthgains

 

 

Sophie Pratola
704-604-1518
Personally Trained By Sophie

 

 

The at home stair workout, no other equipment required!

  If you are looking for an at home workout you can do in under 30 minutes with no equipment except for the stairs in your house, here it is!   I repeated these 9 exercises 5x and finished it in 21 minutes and burned 135 calories.   1. Run the stairs up and down 1x […]

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If you are looking for an at home workout you can do in under 30 minutes with no equipment except for the stairs in your house, here it is!   I repeated these 9 exercises 5x and finished it in 21 minutes and burned 135 calories.  

1. Run the stairs up and down 1x

2. 20 heel raises off the bottom step (hang feet off the back of step and raise up to toes and lower back down)

3. 20 alternating reverse lunges (10R/L) from first step (stand with both foot on the step and lunge back to the floor with one foot (bend both knees at completion of lunge).  Return foot to step and switch legs).

4. 10 pushups with hands on 1st or 2nd step (pick your difficulty level the 1st step should be more challenging).

5. 10 spidermans with hands on floor and feet on 1st or 2nd step (get in a plank with hands on the floor and feet on step.  Bring one knee forward bending it up towards the same arm’s elbow. Return to plank position and repeat on the other leg.  The count is 1, 2, 3…. Making it 5 on each side).

6. 10 triceps dips from the first step (sit on step with fingers facing out and arms straight, bend elbows until bottom comes as close to the ground as you can get. Straighten elbows back to starting position).

7. 10 jumps up and down to the first step.  For an added challenge jump to the second step, or alternate between jumping to the first step and then the second.

8. Three 10 second plank holds with a slight break in between each set of 10 seconds.  Only rest for 1 short second and then push back up.

9. 20 crunches

Repeat these 9 exercises as many times as you would like.  The only thing that changes is that you will add an extra stair run each time.  For example, the second time through the list climb the steps up and down 2x, on the third do 3 climbs, etc….                                                                                                                      #athomestairworkout

 

Sophie Pratola

704-604-1518

Personally Trained By Sophie