Looking for a good way to start training without injury?
Its called Periodization! Now some of you might say what the heck is
Periodization. Its ok I did not know either. Periodization - is a form or
resistance training that may be defined as strategic implementation of specific
training phases. These training phases are based upon increasing and decreasing
both volume and intensity when designing a training program. There are lost of ways to do these cycles and
many different names for them. My info will lean more toward bodybuilding
because this what I’m most interested in.
The next little bit
of information will follow the chart. Many bodybuilders use periodization in
order to get the most out of their workouts everyday. By using the
periodization technique, you are changing the workout routine you do to fit the
phase that you are in. The Preparatory phase is what we will be covering. The
first part is like the active recovery phase, which for most people is low
intensity, and high volume. Most people train with bodyweights to get their
body to adapt for the upcoming loading phase.
Next would be the Hypertrophy/endurance phase. People
training for marathons want to really take one to six weeks on this part it
help develop lean body mass and endurance. This stage have 3-6 sets with 10-20 reps. Body
builds want to take time to do this step nut depending on the person, they may
not want to stay there as long. The basic strength stage is were you want to
be. This is he loading phase, which is a high intensity and moderate volume
workout where if you stay in this phase for too long it will result in injury
and overtraining. This is where you
would add in sprints and increase the load with fewer repetitions.
The last part is strength/ Power Phase. This is where the
training is almost at a competitive pace. The sprints and endurances drills
moderately hard for your, Resistance training should be preforming power/
explosive exercises with low volumes and high loads. During the basic strength
and strength/power phases you should be seeing noticed able growth.
Resources:
baechle, thomas, and roger earle. Essentials of StrengthTraining
and Conditioning. 3rd. Omaha, Nebraska : 2008. 508-519. Print.
