Periodised training: what it is, why it works and how to do it
WHAT IS IT
Simply put… PERIODISED TRAINING is a process of dividing your exercise training plan into phases that target specific fitness goals, to be developed over a specific period of time.
WHY IT WORKS
One of my favourite aspects of periodised training is that you are prescribed appropriate overload and recovery.
The number one thing I love about periodised training is that it is individualised. There is nothing cookie cutter about this style of training.
Sure periodised training works on overarching scientific principles and processes but they are completely customisable to the individual, their training goals and circumstances.
For example a Mumma coming back to training after pregnancy will need completely different training variables (exercise type, volume, intensity and duration of training phases) to someone who has been training consistently for a year and is looking to blast through an endurance, strength or fat loss plateau.
Periodised training allows the neuromuscular system to adapt maximally to the stressors of training, by making the necessary alterations to the training variables as required.
The second thing I love about periodised training is that not every workout is about going as hard as you can. There is no need to adopt the theory of no pain no gain. In fact, periodisation works on the premise of no brain no gain. Periodisation is smart and based on SCIENCE.
A goal of periodisation is to maximise success with your fitness goal while also reducing the risk of injury, burn out and boredom, whilst using the protocol over the long term.
HOW TO DO IT
I’ll be honest and tell you that periodisation is a scientific approach to training and requires some education to know how to do it with precision.
However there are some simple things you can do to start adopting periodised training methods today, without the help of a Fitness Professional.
DECIDE WHAT YOUR FITNESS GOAL IS.
WORK OUT YOUR TIME FRAME FOR ACHIEVING THIS GOAL.
DIVIDE THE TIME FRAME INTO SMALLER PHASES.
START WITH A GENERAL PREPARATION PHASE, ADAPTING TO EXERCISE IN GENERAL.
MOVE ONTO SPECIFIC PREPERATION FOR ENDRUANCE, SPEED, STRENGTH, BUILDING MUSLE OR FAT LOSS.
MOVE INTO VERY SPECIFIC TRAINING FOR YOUR OVERALL GOAL.
MOVE INTO MAINTAINING YOUR GOAL FOR A PERIOD OF TIME.
TRANSITION AND GIVE YOUR BODY TIME TO RECOVER.
START OVER AGAIN.
If you’d like to learn more about what to do in each of these phases, hit me up for some one on one coaching and we can develop your own long term training program.
You can contact me at kyliepapazoglou@gmail.com
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If you want any general questions answered, pop them in the comments below and I'll answer them.
Coach Kylie x