Periodization

Periodization is defined as the breakdown of a training schedule into three periods: Macrocycles, mesocycles, and microcycles. This idea is used in order to break apart training intensities correctly in order to obey the SAID principle, GAS principle, and the law of individual differences. It also prevents overreaching and overtraining. The best way to understand periodization is to define each component. A macrocycle is the entire training period that you plan to complete (i.e. pre-season, season, off-season training). A mesocycle is the periodic breakdown of the macrocycle. Lastly, the microcycle is one cycle of intensity. For instance it is the low intensity week or the high intensity week that is developed in the mesocycle. It can also be a slight change in the schedule that comes up at the spur of the moment.

Periodization can be used for bodybuilding, athletics, and the regular trainee. Bodybuilding involves competitions spread out over the year. In order to prepare for these types of competitions bodybuilders spend one mesocycle performing high intensity and volume workouts in order to spur muscle growth. About two to three weeks before their competitions they begin to decrease the volume and intensity in order to spur the recovery process and work on finer details for the show. Utilizing a periodized routine for a bodybuilder is imperative for him to come out on top.

Athletes use periodized routines as well. The macrocycle follows a quantitative (endurance) to a qualitative (power) scheme. As a result, mesocycles are broken up into foundational training, sport-specific training, pre-season training, and in-season training, and active rest. Many of these mesocycles will overlap with each other for proper transition. The mesocycles are performed in this order in order to build a foundation and work up to the specific techniques required for the sport. The periodized routine then decreases the intensity levels during in-season training to compensate the high intensity levels of games. It then calls for active rest in order to allow for full recovery and preparation for foundational training to work on weaknesses and injuries.

The regular trainee can also benefit from a periodized routine by following the general, conservative rule that two high-intensity days should be followed by two low-intensity days. Others say that it is only necessary to perform a low-intensity workout after the trainee performed the same high-intensity workout twice. It is important to understand how to develop high intensity workouts and low intensity workouts in order to achieve the benefits that are associated with mesocycles. A low intensity workout may begin with 4 sets of 15 reps, using light weight. Trainees will also find microcycles to be extremely useful when they experience a tiring day at work and need a break from their current high-intensity mesocycle. Whether you only train twice a week or 12 times a week everyone needs a change from the same old routine. You may train three times a week and think that you have ample recovery, however there is always that one tiring day at work. If followed properly a periodized routine can and will benefit everyone.

Source: Hatfield, PhD, Frederick C. Fitness: The Complete Guide. 8.1.5th ed. Santa Barbara: International Sports and Sciences, 2004. 409-424.

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