Periodization is defined as the “long-term cyclic structuring of training and practice to maximize performance to coincide with important competitions.”Simply, it is the program design strategy that governs planned, systematic variations in training specificity, intensity, and volume.
Periodisation is definitely not a new approach of training, but one that many people shy away from or know little about. Many people follow the same tedious workout programmes for months, even years on end, and, as a result, see little or no change in their physique and struggle to reach goals.
They also lose focus and motivation and many give up, blaming their genetics amongst other things for their lack of progress when really all they are lacking is a structured training plan. This will ensure progression when backed by proper diet, nutrition, supplementation, consistency and training intensity.
There are numerous proven benefits for using a form of periodisation for your planned training programme when training for a personal goal, sport or competition:
- To prevent or delay reaching a plateau in workout performance, shocking the body into further development
- To prevent boredom associated with doing the same regimen workout after workout, week after week
- Management of fatigue and injury, reducing risk of over training by managing factors such as weights used, intensity, and recovery time
- The cyclic structure maximises both general preparation and specific preparation for sport
- Ability to optimise performance over a specific period of time
- Accounting for the individual, including time constraints, training age and environmental factors