Periodization - Introduction.
Theory into Practice
Training should be conducted in a smart educated way through “periodisation”. This can be defined as a “programmed variation in the training stimuli including the use of planned rest to augment recovery and restoration of an athlete’s potential” (after Haff, 2004).
In the first few weeks we look at general skill acquisition in exercises such as squat, clean, clean and jerk, snatch, bench press etc. It is helpful to record 1 repetition maximum (RM) for several exercises to be used as a bench mark for progression. This does not have to be done using a "maximal" lift, but can be estimated from a number of reps at a given weight.
The first phase of hypertrophy (or building muscle) is essential in which what's called the General Adaptation Syndrome (GAS) applies. This comprises three stages: Alarm, Resistance and Exhaustion. In short, your body is alarmed by the exercises you perform by the stress you put on it. Once your body is equipped to deal with the stress, it then has the ability to “super-compensate” (Chiu & Barnes, 2003) and build, becoming more effective. Rest will allow for you to avoid the final stage – exhaustion.
As a conditioning coach, my aim is to ensure that you function to an optimal level so you do not become overtrained, but if you do for whatever reason – and symptoms include coughing, cold-like symptoms, Delayed Onset Muscle Soreness (DOMS) lasting for over 48 hours – then please ensure you REST.
There are a variety of principles which you must pay close attention to. Firstly, “overload” allows you to lift heavier weights than usual, by developing neuro-muscular pathways. Systematic “progression” keeps pushing the boundaries of overload and this is when “periodisation” is essential. Furthermore, although training programmes may be fairly general, your weights (loads) will vary and be “individualised”.
The next phase will be to develop strength and then to convert to power which is sport “specific” and dependent on reaching genetic potentials. More about this in the next article.
(NOTES: In the hypertrophy phase you might start at 50% of 1RM for warm-up and from there to 80% of 1RM for your first set, 85% for the second set. Please ensure you have a spotter if you try lifting over 85%. You can train more than 3 times a week and I encourage you to train the same muscle group two days in a row – Bench Press followed by Bench Press the next day – which will enable “hypertrophy” to maximise in your alarm/resistance phase. Please ensure you rest enough and change muscle groups to avoid exhaustion and consequently any decrease in performance.)
