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JumpUSA.com Topic #479
Periodization Phases and Planning
If your haphazard training has been
producing mixed results for a while now, consider periodizing your
training. Periodization is a system of training that organizes your
workout into distinct cycles. Because each cycle has specific
objectives, the number of reps for each varies sharply.
A typical periodization plan usually
consists of three or four phases (depending on your goals):
- Phase 1: Preparatory, consisting
of extremely high volume (15 or more reps, three to five sets) and low
resistance.
- Phase 2: Hypertrophy, or growth,
consisting of high volume (eight to 12 reps, three to five sets) and
moderate resistance (50 percent to 75 percent of one-rep max).
- Phase 3: Strength, consisting of
moderate volume (five or six reps, three to five sets) and heavy
resistance (80 percent to 88 percent of one-rep max).
- Phase 4: Power, consisting of low
volume (two to four reps, three to five sets) and very heavy resistance
(90 percent to 95 percent of one-rep max).
To build the explosive strength
necessary for competition, athletes frequently use Phase 4, the power
phase. For the average Joe who's merely after more impressive
weight-room results, Phases 1 through 3 are the way to go. On the
following page is a simple three-month periodization cycle that can be
used by both gym novices and grizzled veterans.
info from Men's Fitness.com
Sport
Specific Exercise and Tip of the week!
Lateral
Crossovers with Medicine Ball - Holding a Medicine Ball,
lunge while lifting the medicine ball over your head and reach down to
the ground. Alternate sides. Do 3 sets of 10 reps (5 to each side)
For Sport
Specific Tips like these that will help you improve and excel in your
sport, visit SportSpecific.com
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