This leads me to the topic of this blog entry...the importance of periodization. Periodization comes from the athletic world and is broadly defined as a program design strategy used to promote long-term training and performance improvements. The overall program should include preplanned, systematic variations in training focus, intensity, and volume organized in cycles or periods. Periodization, while typically used to train athletes for competition in their specific sports, is also effective for helping people increase their general fitness level.
The foundation of any program I prescribe is strength because increasing strength and its expression [either through increased power (speed strength) or increased hypertrophy (strength endurance] form the foundation of achieving increased fitness (conditioning). I've also found the body has a tendency to plateau after 6-8 weeks on a given training program. Plateauing can have varying symptoms from mild (inability to increase the intensity of your workouts...sets, reps, or weights) to more severe (chronic fatigue and/or soreness, general malaise). Although periodization schemes for athletes are as varied as the athletes themselves and the sports they participate in, for the person seeking to increase their fitness I recommend a basic periodization scheme.
The following diagram is a guideline for your periodization efforts:
The legs of the triangle represent foundations of strength & conditioning...strength, speed, & engurance...while the corners represent expressions of adjacent legs...strength with speed is expressed through power, strength with endurance is expressed through hypertrophy, and speed with endurance is expressed through conditioning. They are all interconnected however, from bottom to top...Strength & Conditioning. There isn't a blanket periodization program that will work for all purposes. If you'd like more info or help periodizing your training, contact your nearest strength & conditioning specialist ;-)
