Why Phased Fitness?
You may be wondering why I named my business “Phased Fitness.” You may think it just sounded nice. You would be right, but only in part. As a lover of training and a practitioner, I have grown to appreciate a phasic approach to growth and development more and more. This goes for skill, psychosocial factors, and physiological aspects. Given X parameters, what is desired Y, and what is the next Y given X we should prepare for?
Symbolism in the Logo
My logo is a phoenix, symbolic of rebirth and transformation because that is how I see this process and each client. Given the current state, what do we need to burn, and what do we need to ignite to move forward?
An Overview of Periodization
Periodization is a systematic approach to training that involves varying the intensity and volume of training over phases to achieve peak performance in certain pre-specified periods. The benefits of using a periodized model include a structured approach to training that can be tailored to the athlete's competition or life schedule, allowing for the manipulation of volume loads and progression from general to sport-specific training. There are many different ways to periodize a program.
Before laying out a training plan, answer these questions:
What is the level of the athlete?
What are the schedule constraints, long and short-term?
What type of model should be used?
What is the training age of the athlete?
What is the desired outcome of the plan?
How much variability should be included?
Periodization Models: A Comparative Overview
Different periodization models cater to varying needs, from beginners to seasoned athletes.
Real Talk for Recreational Lifters:
I am going to put on my hard truths hat.
Most people cannot accurately plan a year of training and may have outside variables that impact the time and effort available. There, I said it.
At peak performance, you may feel like shit. You may be tired, achy, stressed, or not sleeping well. Our bodies seek homeostasis, equilibrium, and the middle. To be specific, you must oscillate from the center. There is a fulcrum of fitness and fatigue where we have maximum performance. It is a delicate balance, and variables must be dialed in to do it safely or, at the very least, productively.
Embrace Balance
What starts with the best intentions of staying rigorously faithful to a training program is that things get in the way. Some people will be willing to sacrifice their schedule, money, comfort, and health for hard training toward a specific goal. These are few and far between, they are a special breed and require a different blog post.
For most people, a moderate approach with incremental progress usually trumps rigorous, all-or-nothing methods. Real life isn't a controlled trial; understanding your unique context is crucial. With its adaptable nature, nontraditional periodization often suits best, promoting progress without the rigidity that can lead to burnout or overtraining.
Variability within the Structure
Incorporating just the right amount of variability can prevent detraining without causing stagnation. It's about finding that sweet spot where the training is neither too predictable nor too erratic, especially as competitions approach.
Typically...
Beginners will need less variability.
Advanced will need more variability.
Higher volume training will need more variability.
Lower-volume training will need less variability.
Closer to competition will need more variability
Further from competition will need less variability.
Streamlined Periodized Programs
Consider these key elements when approaching periodized programs:
Athlete's Level: Determine based on training age and work capacity.
Seasonal Constraints: Align training with competitive seasons and life's demands.
Strategic Planning: Aim for a balance between intensity and recovery, quality over quantity, and avoiding the pitfalls of overtraining.
Volume and Progression: Structure training in microcycles and mesocycles, with a flexible approach to intensity, allowing for life's unpredictability.
Periodization as a Guiding Principle
Like any scientific concept, periodization has its critiques. We must approach these with an open mind and use them to refine our training methods, not as concrete rules.
Your fitness journey is unique, and periodization is the map that guides you through each phase of your growth. Like the phoenix, you have the power to rise from the ashes, stronger and more capable. By answering key questions and following a structured approach, you can burn away what no longer serves you and ignite the flame of progress.
References
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