Training Principle of Periodization

Periodization is an important aspect to consider when developing a training program, both strength and cardiovascular programs, in order to ensure continual fitness gains.  We can define periodization as how one’s training is broken down into discreet time periods called “macrocycles”, “mesocycles” and “microcycles.”  In order to understand the concept of periodization, it is easiest to look at a macrocycle as a one year “big picture” type program.  Mesocycles can be seen as the year program broken down into months and the microcycles as a one week training period.  The laws of training (The Law of Individual Differences, The Laws of Overcompensation and Overload, The SAID Principle, The Law of Specificity, The GAS Principle and the Law of Use/Disuse) have a direct relationship with periodized training.  The laws of training must adhered to in order to both ensure safety, as well as progression. 

Periodization can be utilized in bodybuilding in order to help an athlete achieve their peak physique at the time of a competition.  The training year would begin something like working to increase muscle mass during one period, then becoming more specific, in terms of toning, in another period as the program moves closer to the competition.  The final period would involve reducing body fat and the final preparatory stages prior to the event.  Football players will use the off season of a training year to put on muscle mass, meaning during this period, much time is spent in the weight room.  As the season approaches, more sport specific training drills become the focus of the mesocycle, before finally entering into the maintenance period during the season. A third example is that of endurance athletes.  The beginning of the training year will be focused on base building or increasing endurance fitness.  The second mesocycle is getting focused on speed and race pace type training.  The 3^rd period would then be focus of preparing for racing and attempting to ensure peak fitness leading into a race.

Periodization should be use by everyone engaging in any type of fitness program as a means to make gains and ensure recovery.