If you’re looking out for a chance to get the most out of your strength training programme, you need to understand basic periodisation strength training principles. Simply by going to the gym and working out will assists for a short time. However, without a plan you will ultimately plateau out and fail to make any sort of gains.
What Is Periodisation?
The term ‘periodisation’ is a system of training which is used to prevent overtraining as well as reduce the risk of injury by proceeding slowly from one phase to the next. You will start by utilising a light weight (or only your body weight) as well as performing more reps. You will then gradually progress to heavier weights and fewer reps.
Several periodisation strength training models are employed by coaches as well as athletes today. This includes traditional, step-wise, undulating and over-reaching.
Periodisation also addresses peak performance for competition or meets. The process of periodisation, if properly arranged, can peak the athlete a number of different times over a competitive season (Olympic weightlifting, powerlifting, athletics) or optimise an athlete’s performance over an entire competitive season as with soccer or basketball.
Think about periodisation as a continuum. When we want to reach a specific training objective, such as an boost in vertical jumping ability or 1RM squat strength, it does not matter what phase the strength training is in.
Rather, we need to be focusing our energy on the training stimulation being applied during this objective. In addition, it is necessary for it to feature extensive repetitions and volume without the chance of different stimulation that would disrupt the adaptation changes taking place.
What Is Linear Periodisation?
The term ‘linear periodisation” is the most commonly utilised style of strength training. It’s most likely the style you did naturally when you first began lifting weights. This format of periodisation is portrayed as a training plan that steadily increases intensity and lowers volume throughout multiple mesocycles in an annual strength training plan.
Why Should I Use Linear Periodisation?
Linear periodisation is a fantastic for building a strong foundation, improving in one variable, and progressing towards a peaking point. This programming style is very useful for those who are newer to training, and while that point can be argued, it’s definitely the easiest periodisation style to understand, thus my reasoning.
As linear periodisation is written for an annual training plan, it’s very easy to cater this training style towards a slow progressive peak. For instance, if you have a marathon in February, you’d begin your programme around April-May and slowly work towards peaking in February while avoiding burnout.
If you have a long-term aim of strength and power, try out a linear periodisation programme. If you would like to increase muscle endurance, try out a reverse linear periodisation plan. If you have more short-term strength aims, are training for events which happen on a regular basis, or want to change things up more frequently, then undulating periodisation could be for you. No matter what you elect to do, ensure that you can do every repetition of every single exercise with good form as well as in a safe environment.
If you are eager to find out more about periodisation, then you need to sign up for our Personal Training Diploma. Find out more by following this link.