What Are The Three Variables Of Periodization?

What are the cycles of periodization?

This system of training is typically divided up into three types of cycles: microcycle, mesocycle, and macrocycle.

The microcycle is generally up to 7 days.

The mesocycle may be anywhere from 2 weeks to a few months and can further be classified into preparation, competition, peaking, and transition phases..

How many types of periodization are there?

three typesPeriodization consists of three types of cycles: A macrocycle refers to your season as a whole. A mesocycle refers to a particular training block within that season; e.g. the endurance phase. A microcycle refers to the smallest unit within a mesocycle; usually a week of training.

What exercise should be performed first?

In other words, the area that you want to work the most or have the greatest focus on should be done first in your exercise session. Thus, if your greatest focus is to work the chest, then do chest exercises first.

What is Periodized training program?

Periodization is a form or resistance training that may be defined as strategic implementation of specific training phases. These training phases are based upon increasing and decreasing both volume (which is reps times sets) and intensity (which is the load or percentage of 1RM) when designing a training program.

What is preparatory period?

As we previously touched upon, the Preparatory period is typically the longest period of training and occurs when there are no scheduled competitive events. It occurs following a brief rest period (The nd Transition Period) immediately following the last event of the competitive season.

What is Micro periodization?

A Microcycle is the shortest part of the training cycle, which is regularly repeated in its basic structure and function. Elements of the Microcycle are individual training sessions. The goal of a Microcycle is derived mainly from the goal of the Mesocycle.

What are the 5 principles of training?

In order to get the maximum out of your training, you need to apply the five key principles of training – specificity, individualisation, progressive overload, variation and be aware of reversibility.

What is an example of periodization?

Periodization is the division of time into periods that show some kind of characteristics, to facilitate the study of history. An example of periodization is distinguishing the Dark Ages as a period.

What is periodization in weight training?

Periodization is a system of training used to prevent overtraining and reduce the risk of injury by progressing slowly from one phase to the next. You start by using light weight (or just your body weight) and performing more reps; and you gradually progress to heavier weight and fewer reps.

What are the training goals?

From SMART Goals to Other Training GoalsIncreased potential. Setting training goals helps employees enhance their knowledge and skills, which, naturally, only increases what they’ll deliver in the future. … Long-term success. Performance goals are great for the short term. … Motivation. … Career development.

Do beginners need periodization?

If you are a beginner and you are looking at doing a linear or non linear periodization routine, don’t. Beginners and early intermediates are blessed with being able to progress simply off linear progression.

What type of periodization is 5/3 1?

The 5/3/1 method popularized by Jim Wendler is a tried and true strength program that focuses on the basics: squat, bench, deadlift, and overhead press. The program highlights those main lifts since they have such a large carryover to other lifts in the gym.

How can you manipulate the intensity of your workout?

Slow Things DownSlow things down. Take 4 or more seconds to lift and lower the weight.Make the lowering phase harder. Lift the weight for 1 second and lower the weight for 3-4 seconds.Change the tempo throughout the set. … Add an isometric hold. … Keep tension on the muscles. … Add pulses.

What is a peak cycle?

The peak of the cycle refers to the last month before several key economic indicators, such as employment and new housing starts, begin to fall. It is at this point real GDP spending in an economy is at its highest level.

What are the 7 principles of training?

The principles of specificity, progression, overload, adaptation, and reversibility are why practicing frequently and consistently are so important if you want to improve your performance.

What are the training variables?

Exercise training can be determined by several critical variables that are important in terms training planning and analyzing. Those variables are training frequnecy, training volume, training intensity and the type of training. … If 2 trainings per week are used, then the fitness/performance level can be maintained.

What are the three commonly used types of Periodized training?

Periodization has various cycles that are classified by amounts of time: macro (annual), meso (weeks to months), and mico (workouts, days, weekly). Below is a diagram that illustrates an example timeline of different training cycles in relation to one another.

What are meso cycles?

The microcycle is generally up to 7 days. The mesocycle may be anywhere from 2 weeks to a few months, but is typically a month. A macrocycle refers to the overall training period, usually representing a year or two.

What are the principles of periodization?

Periodisation is the division of a training year (macrocycles) into smaller and more manageable intervals (mesocycles) with the goal of managing and coordinating all aspects of training to bring an athlete to peak performance at the most important competition or managing performance across a long in-season.

What are the FITT principles?

The FITT principles are an exercise prescription to help participants understand how long and how hard they should exercise. FITT is acronym that stands for Frequency, Intensity, Time, and Type. FITT can be applied to exercise in general or specific components of exercise. … Time: 30-60 minutes per day.

What are the four principles of training?

In order to get the maximum out of your training you need to apply the four key principles of training – specificity, progression, overload and individualisation – to what you do.