Sunday, December 4, 2016
Enhancing Human Performance Through Proper Nutrition and Resistance Training
The actual make-up of a workout program designed specifically for a certain individual must have several factors considered before it can become a reality. Questions like, “What exercises are appropriate for my client?” or, “How many sets and repetitions should I have my client perform?”1 are just some things that need to be thought of in advance before the fitness professional can expect to develop a successful workout program.
A common term that is used in the fitness industry as a staple of program design is “periodization”. For the sake of this blog, I’m going to focus on the main staple which is termed “linear periodization”. This form is very simple in the fact that the main idea behind it is that you base all aspects of the workout off of a predicted “1RM” or basically how much weight you can lift one time on a certain lift.2 L.P. involves using certain reps and sets, and then basing the percentage of how heavy to go based off of that original 1RM. Periodization is a tried and true method for anyone looking to put on sizeable strength and muscle gains in an efficient and timely manner. It allows the individual to focus on factors such what exercises they want to do, what exercises they feel they must improve in, etc.
A main factor when training with linear periodization is the fact that lifting ranges must be systematically changed to avoid hitting bodily stagnation or plateaus. A common form of this is by having an individual begin with hypertrophy training, then move on to strength-based exercises, and then on the final phase of the program, develop power. Studies have shown that about 4 weeks or roughly one “mesocycle” is generally an appropriate amount of time to spend in one phase of training to adhere results.
When used properly, periodization is an excellent way for beginners, intermediate, and advanced weightlifters to successfully take their training to the next step, whatever their goal may be.
1Clark, M., Lucett, S., & Corn, R. J. (2008). NASM essentials of personal fitness training. Philadelphia: Wolters Kluwer Health/Lippincott Williams & Wilkins.
2Reape, J. (n.d.). Periodization Nuts and Bolts | T Nation. Retrieved November 18, 2016, from https://www.t-nation.com/training/periodization-nuts-and-bolts