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<h2><strong>What Exactly Is Periodisation Training?</strong></h2>
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<p><span data-contrast="auto">Periodisation is the systematic planning of athletic or physical training. It involves cycling various aspects of a training program over a specific period to optimize performance and reduce the risk of injury. Conditioning programs often divide training into off-season, preseason, in-season, and postseason phases.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><span data-contrast="auto">Tudor Bompa, a pioneer in periodisation strategies, explains:</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><span data-contrast="auto">"Periodisation of strength is structured into phases to maximize sport-specific strength. These phases include muscle endurance, hypertrophy, maximum strength, anatomical adaptation, and reactive training, incorporating power and explosiveness."</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><span data-contrast="auto">In our academy, we approach 'periodisation' differently. Here, we’ll explore various models and their applications.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
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<h3><strong>The Standard Models For Periodisation Training</strong></h3>
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<p><span class="TextRun SCXW15764234 BCX8" lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span class="NormalTextRun SpellingErrorV2Themed SCXW15764234 BCX8">Periodisation</span><span class="NormalTextRun SCXW15764234 BCX8"> training is primarily associated with elite sports and training for strength, energy systems, and skills. It provides a comprehensive plan for an athlete's training year, breaking it into manageable cycles.</span></span><span class="EOP SCXW15764234 BCX8" data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></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><span class="TextRun SCXW106858704 BCX8" lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span class="NormalTextRun SCXW106858704 BCX8">The longest cycle, typically spanning an entire year. It outlines the overall training plan, including seasons and competitions.</span></span><span class="EOP SCXW106858704 BCX8" data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
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<h4><strong>MESOCYCLES</strong></h4>
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<p><span class="TextRun SCXW224646188 BCX8" lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span class="NormalTextRun SCXW224646188 BCX8">These are intermediate cycles, usually lasting 3-4 weeks, focusing on specific training phases like strength or endurance. Mesocycles align with competitions and skills development, incorporating tapering and recovery.</span></span><span class="EOP SCXW224646188 BCX8" data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
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<h4><strong>MICROCYCLES</strong></h4>
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<p><span class="TextRun SCXW223884621 BCX8" lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span class="NormalTextRun SCXW223884621 BCX8">The shortest cycle, often a </span><span class="NormalTextRun SCXW223884621 BCX8">weeklong</span><span class="NormalTextRun SCXW223884621 BCX8">, involves detailed planning and measurement. </span><span class="NormalTextRun SpellingErrorV2Themed SCXW223884621 BCX8">Microcycles</span><span class="NormalTextRun SCXW223884621 BCX8"> include rest days and specific training requirements, with 3-4 </span><span class="NormalTextRun SCXW223884621 BCX8">microcycles</span><span class="NormalTextRun SCXW223884621 BCX8"> forming a mesocycle.</span></span><span class="EOP SCXW223884621 BCX8" data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
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<h3><strong>Why The Increase In Demand/Popularity?</strong></h3>
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<p><span data-contrast="auto">Level 3 PT education doesn't require an understanding of periodisation, traditionally the realm of strength and conditioning (S&amp;C) coaches. However, more clients are entering competitive amateur sports, making annual training plans more appealing and beneficial.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><span data-contrast="auto">This planning method enhances personal training programs, broadening the concept of adaptation with specificity and complexity. It adds variety and likely success with fewer injury risks.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><span data-contrast="auto">Understanding each decision in periodisation is intricate, requiring more than just exercise selection.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
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<h3>Variations of Periodisation Models </h3>
<p><span data-contrast="auto">Personal trainers can use different periodisation models to tailor training to clients' needs.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
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<h3><strong>Strength &amp; Conditioning Education; Force Velocity Curve</strong></h3>
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<p><span class="TextRun SCXW127695535 BCX8" lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span class="NormalTextRun SCXW127695535 BCX8">This model starts with strength development, progresses to strength with speed, and finally to power. As Brendan Chaplin notes, power </span><span class="NormalTextRun SCXW127695535 BCX8">can't</span><span class="NormalTextRun SCXW127695535 BCX8"> be developed without first building strength. This model suits Olympic lifters and rugby players.</span></span><span class="EOP SCXW127695535 BCX8" data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<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><span class="TextRun SCXW23591604 BCX8" lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span class="NormalTextRun SCXW23591604 BCX8">This pyramid model begins with 'intrinsic biomechanics,' developing good muscle function, mobile nerves, and joints before stabilizing the integrated system. It progresses to developing basic agonist/antagonist joint strength ratios and then to specific activity or sport training. This model benefits both elite athletes and average clients, such as desk workers or those aiming for fat loss.</span></span><span class="EOP SCXW23591604 BCX8" data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></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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<h3><strong>Do You Use Periodisation?</strong></h3>
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<p><span class="TextRun SCXW45592290 BCX8" lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span class="NormalTextRun SCXW45592290 BCX8">While these </span><span class="NormalTextRun SpellingErrorV2Themed SCXW45592290 BCX8">periodisation</span><span class="NormalTextRun SCXW45592290 BCX8"> models offer great frameworks, the most crucial factor in planning a </span><span class="NormalTextRun SpellingErrorV2Themed SCXW45592290 BCX8">periodisation</span><span class="NormalTextRun SCXW45592290 BCX8"> program is the individual client. Always prioritize the client’s needs and preferences. For many, adherence to the program is the biggest challenge, so simplicity might be key, although some clients thrive on more complex challenges.</span></span><span class="EOP SCXW45592290 BCX8" data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
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<p><strong>Tell Me Your Thoughts!</strong></p>
<p><span class="TextRun SCXW78386671 BCX8" lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span class="NormalTextRun SCXW78386671 BCX8">Would you like to reduce your clients' risk of injury and help them achieve better results? Click </span></span><a class="Hyperlink SCXW78386671 BCX8" href="https://biomechanicseducation.com/getting-started/biomechanics-and-personal-training/" target="_blank" rel="noreferrer noopener"><span class="TextRun Underlined SCXW78386671 BCX8" lang="EN-US" xml:lang="EN-US" data-contrast="none"><span class="NormalTextRun SCXW78386671 BCX8" data-ccp-charstyle="Hyperlink">here</span></span></a><span class="TextRun SCXW78386671 BCX8" lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span class="NormalTextRun SCXW78386671 BCX8"> to learn more about our Biomechanics Coach Diploma, which includes a Level 4 Low Back Pain Qualification, and enhance your personal training skills.</span></span><span class="EOP SCXW78386671 BCX8" data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></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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