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<h2><strong>What Exactly Is Periodisation Training?</strong></h2>
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<p><strong><em>Periodisation</em></strong><em> is the systematic planning of athletic or physical </em><strong><em>training</em></strong><em>. ... It involves progressive cycling of various aspects of a </em><strong><em>training</em></strong><em> programme during a specific period. Conditioning programmes can use </em><strong><em>periodisation</em></strong><em> to break up the </em><strong><em>training</em></strong><em> programme into the off-season, preseason, in season, and the post season.</em></p>
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<p><em>OR</em></p>
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<p><em>Tudor Bompa, a leader in periodisation strategies, states:</em></p>
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<p><em>“Periodisation of strength is structured into phases to maximise sport-specific strength. These phases include muscle endurance, hypertrophy, maximum strength, anatomical adaptation, and reactive training, which incorporate power and explosiveness.”</em></p>
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<p>At Biomechanics Education we have another way of defining and designing ‘periodisation’ and so here we will discuss different models.</p>
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<h3><strong>The Standard Models For Periodisation Training</strong></h3>
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<p>Periodisation training is most commonly linked to elite sport and strength/energy systems/skill training. It is a fantastic method for planning an athlete’s entire year of training exercises across both long and short term ‘cycles’.</p>
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<h4><strong>The 3 Cycles Of Periodisation Training </strong></h4>
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<h4><strong>MACROCYCLES</strong></h4>
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<p>The longest of the 3 cycles and commonly seen as the annual calendar in terms of planning the training from a top level view of the seasons and competition.</p>
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<h4><strong>MESOCYCLES</strong></h4>
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<p>This is the next level of planning in terms of blocks of specific training, ie a strength phase or an endurance phase sport dependant. They are typically around 3-4 week blocks and slot into the macrocycle relative to the competitions and the overseeing ‘skill’ you are wanting to develop at the appropriate times. This also takes into account tapering and recovery ie prior to a marathon or powerlifting event to avoid fatigue at crucial times.</p>
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<h4><strong>MICROCYCLES</strong></h4>
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<p>The shortest cycle viewed used and usually planned to a week with close scrutiny of measurements to facilitate the requirements for that block. Also inclusive of rest days and specificity to requirements. Typically 3-4 of these micro cycles make up a mesocycle.</p>
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<h3><strong>Why The Increase In Demand/Popularity?</strong></h3>
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<p>Personal training education does not require the learner to demonstrate an understand of periodisation at this level since this has always been the job of the S&amp;C coach. However more and more clients are entering into the realms of competitive amateur sport and creating an annual plan has begun to look far more interesting and beneficial.</p>
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<p>This modality of planning and training gives far more longevity to our personal training programmes. It also expands our concept of adaptation much wider &amp; with more specificity &amp; complexity.</p>
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<p>This brings a whole new level into our programming resources but also variety and likely more success with less injury risk.</p>
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<p>However understanding the reasoning behind each decision is far more intricate than simply choosing exercises</p>
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<p>Let’s look at a few variations of periodisation models that might allow a PT to implement periodisation into a system of understanding that might be more relevant to our regular clients</p>
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<p>At this point I would like to emphasise that any personal trainer wishing to advance their knowledge in this field should seek a reputed S&amp;C course that includes a far more detailed reasoning and rationale behind a periodisation model.</p>
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<p><strong>Examples:</strong></p>
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<h3><strong>Strength &amp; Conditioning Education; Force Velocity Curve</strong></h3>
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<p>Strength &amp; Conditioning Education give the example of the force velocity curve example:</p>
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<figure class="wp-block-image"><img src="https://lh3.googleusercontent.com/jx5IMOX39RqSg5mr2EtrHEKu7p4xnkLh4xcnNRN_iTxRZ9nlh97flQ6tCo3_8syidmpQu6N7HjBGh-d8sBrMrt6hIvAlI7eQitMID8ojuLJ_NELUEIT_UrWRUM7uiLdysH2xbTFC" alt="" /></figure>
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<p>This is where the periodisation model first considers development of strength, then strength with speed, followed by power and so on. You cannot produce power without developing strength first so this model of planning is great for olympic lifters or rugby players for example.</p>
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<h3><strong>Chuck Wolf : Periodised Programme Hybrid Model</strong></h3>
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<p>Chuck represents his model in another way:</p>
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<figure class="wp-block-image"><img src="https://lh3.googleusercontent.com/7BSuu6WtrUyIJdxUw9jCqhIkJ6EFMfH_ivPmk0BmIFpXz7KBFkptzCMfDWCn6r2ZGjqGLYdmlQPXMZx9Q0BM9dN7yXj3DuNbiw93o-2Wg22H_8FPnbcRzRfyuq77XMf1bHwq5NPs" alt="" /></figure>
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<p>He has layering of skills development in a periodised pyramid plan of laws to follow:</p>
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<p><em>Law One: Develop joint flexibility.</em></p>
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<p><em>Law Two: Develop tendon strength.</em></p>
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<p><em>Law Three: Develop core strength.</em></p>
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<p><em>Law Four: Develop the stabilisers.</em></p>
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<p><em>Law Five: Train movements, not individual muscles.</em></p>
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<p>This also make absolute sense and if you read his article he describes in more detail WHY each law exists.</p>
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<h3><strong>Biomechanics Education Periodisation Pyramid Model </strong></h3>
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<p>Another way of looking at periodisation might be in preparation for movement in the first place. Our model, like Chuck’s, is a pyramid model. This might look similar but has differences due to the goal and requirements. However it has benefitted BOTH elite athletes and our average client base of desk workers or fat loss clients perfectly.</p>
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<figure class="wp-block-image"><img src="https://lh5.googleusercontent.com/zckayMOEf2i91zbFSjTGVbtgugArh-ROo-KHyjuqPbc2ncfmc1YdS0loNz-7bHreJ01Fmu_gAQ8n3ZAyCM7fw43l6phKx65kL5X50K5EGoa7EGbKz0m7HS1sywsf50mOv5rlH_-N" alt="" /></figure>
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<p>This evidence based model demonstrates how to begin with the ‘intrinsic biomechanics’, or 3 sub systems, first in terms of preparation for movement. Developing good muscle function, mobile nerves and joints prior to stabilising the integrated system. Then we layer on and develop basic agonist/antagonist joint strength ratios. This then leads into specificity of activity or sport development training.</p>
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<p>Each model leads into one another and can blend or merge depending upon the client, the coach and the goal specificity.</p>
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<h3><strong>Do You Use Periodisation?</strong></h3>
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<p>While there are great examples of periodisation models here I know I am not alone in stating that….</p>
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<p>...the single most important thing to consider when planning your periodisation programme is the client in front of you!</p>
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<p>So no matter how sexy some ideas, models or exercises are please please please ALWAYS consider the client FIRST!</p>
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<p>For many the biggest challenge is adherence so simpler is better however there are those who relish a challenge!</p>
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<p><strong>Tell Me Your Thoughts?</strong></p>
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<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>
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<p>rachel@biomechanicseducation.com</p>
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<p>&nbsp;</p>
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