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Periodization in Resistance Training: Top Benefits

Periodization is an important concept in resistance training. It refers to the division of training into distinct phases, or cycles, each with its own specific goals. For example, a meso-cycle might consist of four weeks of training, with phases (mico-cycles) followed by a week of rest and recovery (check out our rest and recovery article here). This type of cycle can be repeated several times over the course of a longer training period.

The benefits of periodization are twofold. First, it allows the trainee to focus on specific goals during each phase of training. This can help to prevent boredom and ensure that the workouts are effective. Second, it helps to reduce the risk of injury by giving the body time to recover between workouts.

If you are new to resistance training, it is important to consult with a qualified trainer or coach to design a periodized program that meets your needs and goals. Safe and effective resistance training requires careful planning and execution, so don’t hesitate to ask for help if you need it.

Training Phases

The loading phase of a resistance training program is when muscles are overloaded with a greater than normal amount of weight. The purpose of this phase is to increase muscle size and strength. For most people, the loading phase of a meso-cyle could last 4-6 weeks. During this time, it is important to eat a balanced diet that includes plenty of protein and calories. In addition, you should focus on getting enough rest and recovery. After the loading phase is complete, you can move on to the maintenance phase, where you will continue to see results while training with lighter weights.

As any athlete knows, tapering is an important part of any training regime. The tapering phase is the period of time before a competition or event when athletes reduce their training volume in order to allow their bodies to fully recover. This recovered state is known as peak condition, and it is when athletes are able to perform at their highest level. Tapering allows athletes to avoid overtraining and fatigue, which can lead to sub-optimal performance on race day. Although the tapering phase may last for several weeks, the actual reduction in training volume should be gradual in order to avoid any sudden drops in fitness levels. As such, athletes need to carefully plan their tapering phase in order to ensure that they are able to perform at their best when it matters most.

Deloading is a strategic way to reduce the volume and intensity of your resistance training while still continuing to train. This can be done for a variety of reasons, such as injury prevention, recovery from a recent competition, or a general break from training. The deloading phase typically lasts for one to two weeks, during which you will reduce the number of sets, repetitions, and weight lifted. You may also choose to take more rest days during this phase. deloading allows your body to recover from the stress of resistance training and can help you avoid burnout or overtraining. As always, consult with a certified trainer or medical professional before making any changes to your exercise routine.

Remember

Remember, meso-cycle is the key to effective periodization in resistance training. This is because it helps to ensure that you are constantly progressing, while also allowing for rest and recovery. Keep in mind the key is adherence to its three phases: the loading phase, the tapering phase, and the deloading phase. By following a meso-cycle, you can avoid overtraining and injuries, while still making progress in your resistance training.

– Train Hard!

fitness program failure

Fitness Program Failure: Top Five Reasons

Fitness program failure happens for a reason, and with so many out there, both online and at local fitness facilities, you need to understand the top five reasons why programs can fail – as it will improve your chances of starting one that will work for you. That said, let’s paint a picture…

You just saw this great online program, or maybe it was a flyer at the gym. You know the one…it states you can get (fill in the blank) results in 12 weeks? The fitness guru on the material is in great shape, the sales pitch sounds great, you see lot’s of testimonials, fitness technical terms were all over…you buy it, you sign up, you download it, all excited, and in a month you’re wondering how anyone does it. You’re not alone, and you have probably encountered at least one of the five top reasons for fitness program failure…

1. Time

Having the proper time to follow a fixed workout program can be one of the most challenging aspects. To make the program work, you have to follow its schedule, both in terms of days of the week, but also in duration. For example, say it’s a 90-minute routine, five days a week, for 10 weeks…Can you do that? Many individuals look at plans online, and come away with the age-old “I can do that” and then find out it’s not so simple. There is also no real answer to this challenge outside of the one that you bring to the situation: Either you have the time, or you do not (and do not forget proper rest!). But that is the issue time brings to your efforts to follow a fixed routine, and why you are setting yourself up to see less than expected results if you cannot put in the time the program assumes.

Take away – you are going to struggle to follow the program, and get expected results, if you cannot provide the time the program requires. This is true whether you are using the local gym or working out at home. Do some real research into the program’s time requirements, and lean conservative in your schedule assumptions. And if you are working a home-based program, and do not live alone, then others might affect this too.

2. Acces

Do you have access to the equipment the program calls out? If it is a home-based program, do you have everything you need at home? If not, can you get them? Do you have space for them? Before you think the gym is safe for this element, think again. How many times have you been to the gym and it was packed? You could not get anything you wanted that night? Well, this plays out more so in a fixed fitness program – in that, say it’s leg day on your program, and every squat rack, leg press, leg extension, and leg anything is in use. And it’s the only time you have that day…You see where this is going. If your program is not built with alternative plans for when this happens, it can create a disappointing day.

Take away – consider the equipment and space access expectation of the program. Nothing at home…are you OK with shelling out extra costs to acquire the gear? Have a gym membership…how packed does the gym get during your available workout times? You need to consider how well you can access the program’s needed elements throughout the duration of the program. Even the “at home, no equipment required” program can have access issues – can you access space to workout each day?

3. Program is not for you

This is simply making a poor program selection. It can be for various reasons, but we need to be thinking about how our body responds to types of training, and whether a program we want is a program that will work. This is not a repeat of the Time and Access issues noted above, but rather that the program is not suited for your physiology, personality, etc. If you are not fond of resistance training, then “Muscle Mike’s 10 Week Bulk Up Blitz” might not be your thing…in that are you going to bring the drive to get each workout done? Are you going to follow the program? Will obstacles easily make you put off a session? Or, perhaps the program reflects what you were, but no longer are? That is, maybe that program would have been perfect for the you fresh out of college, but is it perfect for your late 40s and family life? In the end, your ability to avoid fitness program failure is also partly driven by how well it suits you.

Take away – know thyself and choose wisely. Your program is likely not going to have a trainer to adjust it as you progress or have issues – but is a “buy and follow” deal. So take the time to think about what you really can handle and are in the mood to do. While the program is intended to change your body, you need to start by looking at your body. Be real with age, injuries, likes, dislikes, etc. The more honest you are, the better you will pick a fitness program you can follow. You can always build on success.

4. Nutrition

This is where we just need to have some brutal honesty. Your dedication to your fitness program is all thrown into the waste bin if you blow the nutrition side of the process. Hitting every workout, full intensity, week after week is great until you hit the local fast-food drive-through five nights a week. If you look at most of the programs out there, they are going to talk about nutrition. Now some may be trying to get you to buy certain foods, etc – but the bottom line is they are saying the full benefits of the program are only found when the nutrition backs it up.

Take away – there is an old saying: abs are made in the kitchen. That very acutely sums up this point. You need to understand your fitness is made of your nutritional intake as well, and you undermine any fitness program if you cannot maintain proper nutrition. Moreover, you need to look up what is needed for your program too – maybe it’s a high protein, high-calorie, low carb, gluten-free, etc – you might find it’s not easy to follow.

5. The program is…garbage

Well, you knew this one was coming. There is a lot out there for fitness programs. Some are created by educated and trained individuals or teams. They base their routines and instructions on proven and safe processes and information. And there are a lot more from that person who goes to the gym, looks great, can drop a lot of cool-sounding fitness buzz words, recite advice they heard from an expert – but actually are not trained or certified in what they are putting out. In short, they are putting out pseudo-science garbage and setting you up for fitness program failure. And sometimes, it can be dangerous. So if the program is garbage, it’s not going to work. Worst case, it can also risk injury.

Take away – do not be fooled by what the marketing looks like. Take the time to check up on the credentials of the program. Just because someone can pay to have ads always in your face, does not mean they are a quality fitness program creator.

In the end, this is not telling you not to purchase a fitness program. Quite the opposite – a fitness program is a great tool to develop your performance and improve your health and we encourage you to go for it! But, what we want you to be tracking is that there are many reasons these programs can fail, and we hate to say it, but often the reason falls on the buyer, not the program. Do your research, consider our top five tips, and as always…

-Train Hard!

Top Winter Performance Tips

You are not alone if you struggle to maintain your fitness routine during the winter months. Your routine faces shorter daylight hours, harsher weather, holiday events, family gatherings, and of course, lots of food. If you feel like you have to choose between performance and the season, then let’s do a reset on that mentality, and then get down to work with our top winter performance tips!

First, it’s all on you. If you want your routine, then it’s not a choice at all – you just get it done. With the proper performance mindset, you will find you can easily sustain your performance during the winter months.

Second, you are going to have to make some adjustments to deal with the variances of the winter months. Proper planning is about adapting to life’s events to keep you on your performance track.

Third – with all the winter events, you better have some fun and down time in there. Performance is balance. As hard as you push and focus on your plans, you need mental health as well. Time with friends and family, a day or two of rest, and other items are just as important to sustaining your performance as squeezing out one more AMRAP session.

We’ve done cold-weather exercise before – but this time, we’ve selected three tips for each of the performance triad elements – fitness/movement, nutrition, and rest/recovery, to focus on key areas to keep your performance on track.

Exercise

For this part of the performance triad, in the winter months, there are three key tips to keep you on track:

  • Stay Active: Keeping active is the key to coming out of the winter months with your performance levels intact. No matter what the schedule, travel plans, weather forced closures, etc, you can run, jog, walk, do home workouts of bodyweight exercises, yoga, callisthenics, etc. By keeping active, you will keep your metabolism fired up, which will help in many areas: weight management, stress management, hormone balance, and sleep patterns.
  • Dress for the Weather: It can be tricky or at times deceptive to dress for winter exercise. Too much, and you can develop hyperthermia, too little and you risk developing hypothermia. Layering is the best approach. We can break it all down, our send you here, where Very Well Fit has a great article on cold-weather layering.
  • Join a Class: One of the best ways to stay motivated is to develop a means of accountability. If you find yourself wavering during the winter months, a class is a way to impose a sense of accountability to your efforts. Whether because you spent the money, or you do not want to be a no-show in front of others – class membership has been shown to help in fitness routines. If commitment is not an issue – then try taking a class in something you would not do the rest of the year when you are on your normal routine. Yoga, spinning, CrossFit, and others are great ways to keep active, make new fitness friends, and have fun.

Nutrition

With all the food choices, most of which are carb and sugar loaded, it can appear challenging to sustain a performance diet – but we can help with these tips (which all directly tie together):

  • Plan Your Meals: This is a tip that is a constant year round, but likely more important during the winter months when gatherings, family meals, and sweets abound. It can be easy to get caught up in all the food – but this is where meal planning can save you. By planning your meals, you can ensure you sustain proper nutrients, and not face the cravings of an empty stomach vs plate of winter sugar cookies! Planning your meals does not mean you cannot have sweets or those other holiday meals – rather, by planning you will ensure that you are getting proper nutrition at all other times, and not over-indulging when those festive times come.
  • Limit Sugar: Excessive sugar intake is one of the quickest way to add to fat storage. Now this might be hard during the winter season – this is one where you need to focus on keeping your sugar intake under control. But if you plan your meals, as noted above, then you will help keep your body fuelled and it will be easier to resist sugar and all the excessive calories that come with it.
  • High Protein Intake: Protein is a key tool in diet management. It keeps you satiated – meaning you are less likely to indulge in excess eating, and helps your body burn calories by being a denser material to digest. Ensure your meals contain good sources of protein, such as chicken and fish, and you will help control your desire to eat excessive amounts of unhealthy food items.

Rest/Recovery

The third part of the performance triad, and often most neglected is rest and recovery. Your winter performance routine needs to have adequate rest and recovery to ensure you are maintaining a balanced performance pattern. Here are three tips to support your efforts:

  • Get Adequate Rest: While the nights may be longer, many do not get adequate sleep and rest during the winter months. Limited and insufficient sleep can have even more effects on your body than muscle health. If you are one who puts off getting adequate rest, you risk impaired concentration, mood changes, weight gain, and a weakened immune system – something you do not want at the peak of cold and flu season! We’ve listed tips before, here, to help you get your proper rest and recovery time.
  • Stretch/Do Yoga: Recovery means resting your muscles. Not only through sleep, but also through stretching and exercise such as yoga. These techniques will help your muscles rest and recover from resistance training or hard cardio training. By giving your muscles care, you not only reduce the risk of injury, but also aid in their ability to recover and provide sustained performance training. If you are looking for tips on specifics, you can check out our other work on adding yoga to your routine.
  • Vitamin D: Make sure you get as much natural sunlight as possible. Natural sunlight exposure is the easiest and most reliable way for most people to get vitamin D – and the hardest to maintain in the winter months. Normal exposure of the hands, face, arms, and legs to sunlight 2-3 times a week for 10-30 minutes is sufficient time to produce enough vitamin D. The necessary exposure time varies with age, skin type, season, time of day, and other factors. During periods of sunlight, vitamin D is stored in your body fat and then released when sunlight is gone.

If you just finished reading, and are thinking these top winter performance tips sound easy – they are, but at the same time, so many people fall off their performance routines during the winter months because they do not follow these simple steps. So easy yes, but yet not done by so many who come out of winter wondering how they got out of shape!

In the end, do not confuse a performance mindset with difficulty. It’s the dedication during the winter months that makes your performance, not the difficulty. Follow these tips, and watch how you charge into spring weather!

– Train Hard!

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