Periodization Training for YouPart 2 In Part 1 , we talked about the great benefits of following the periodization training for how to design your weight training workouts in order to meet your specific goal or at least get close to it as much as possible. In Part 2 we will continue by providing a periodization weight training model to have an idea and maybe give it a try to see for yourself the good outcomes. Before I provide you with an example of a simplified periodization training model, I must say that many fitness enthusiasts who are in the beginning of their weight training journeys find this type of program complicated and overwhelming, and, as a result, they don’t even give it a try. You don’t have to follow a complicated periodization training program, but a simplified one which you can adhere to, and make yourself able to diagnose your results and know how to fix them if you have to. Mesocycle One (January month or 4 weeks) Level: Beginner to advance Purpose: Muscle Hypertrophy (body toning) Type of Resistance: free weights, body weight and/or resistance bands/tubes Exercises: two exercises per muscle (see example below)
Saturday: Chest, Core, and Legs Training -Regular Push ups -Tube chest press -Elbow bridge (prone position) -Elbow bridge (supine position) -Tube rotations -Bodyweight squats -Wall knee flexion Sunday: Back, Arms, and Core Training (again) - Rowing movement using resistance band/tube - Tube lat-pull down - Biceps curls (using resistance bands/tube) - Triceps extension (using resistance bands/tube) - Narrow hand grip push ups (to emphasize more on triceps) - Side bridge (elbow) - Abdominal exercise Monday: Shoulders, Legs, and -you guessed it- Core Training. -Front and side raises (using resistance bands/tube) -Lunges (static) -Butt squeeze (standing) -Leg abduction (standing) -Heel-raises(Calves) -Core training (choose any two of the above core exercises) Tuesday: Repeat Saturday’s Workout Wednesday: Repeat Sunday’s Workout Thursday: Repeat Monday’s Workout Friday: Active Rest
Micro cycle Two (2nd week ): Repeat the same for Week Two except you’ll perform 3 sets and not 2 sets. Weight Training Variables are as follow: Exercises: two exercises per muscle (see example below) Sets: 3 per exercise, Repetitions: 8 to 10 only. Rest: 45-60 seconds between sets.
Micro cycle Three (3rd week): Repeat the same for Week Three except you’ll perform 12-15 repetitions while maintaining the three sets. Weight Training Variables are as follow: Exercises: two exercises per muscle (see example below) Sets: 3 per exercise, Repetitions: 12 to 15 only. Rest: 45-60 seconds between sets.
Micro cycle Four (4th week): Sets: 4 per exercise, Repetitions: 12 to 15 only. Rest: 45-60 seconds between sets. Before the second mesocycle take few days off (about 3 days) but still perform recreational activities and also see how your body is feeling after the first mesocycle.
Mesocycle Two (February month or 4 weeks) Level: Beginner to advanced Purpose: Strength Gain Type of Resistance: free weights, body weight and/or resistance bands/tubes
Week 1 Weight Training Variables are as follow: Exercises: two exercises per muscle Sets: 2 per exercise Repetitions: 5 to 7 Rest: 90-120 seconds between sets.
Weight Training Variables are as follow: Exercises: two exercises per muscle Sets: 3 per exercise, Repetitions: 5 to 7 Rest: 90-120 seconds between sets. Week 4 Weight Training Variables are as follow: Exercises: one to two exercises per muscle Sets: 4 per exercise Repetitions: 5 to 7 Rest: 90-120 seconds between sets. Take 3-5 days off by keeping your self active through enjoying recreational activities.
Mesocycle Three (March month or 4 weeks) Level: Beginner to Advance Purpose: Strength Endurance Type of Resistance: free weights, body weight and/or resistance bands/tubes Week One Weight Training Variables are as follow: Exercises: Two exercises per muscle Sets: 2 per exercise Repetitions: 12 to 20 Rest: 90-120 seconds between sets. Week 2 and 3 Weight Training Variables are as follow: Exercises: Two exercises per muscle Sets: 3 per exercise, Repetitions: 12 to 20 Rest: 90-120 seconds between sets. Week 4 Weight Training Variables are as follow: Exercises: One to Two exercises per muscle Sets: 4 per exercise Repetitions: 12 to 20 Rest: 90-120 seconds between sets. Take 3-5 days off by keeping yourself active through enjoying recreational activities. Important Points... -Make sure you have a training log to keep records of everything to see how your progress is going and what you are learning from it through trial and error. - Remember, the periodization training can be designed for gaining power and improving speed for a specific sport and so on. - For every training purpose there are general parameters you should respect to a certain degree so you can get the best results. For example, training for gaining muscle size or body toning it’s recommended to follow between 8-12 repetitions (60%-70% intensity/load.). And if building strength is your priority then perform between 5-7 repetitions (about 75%-85% intensity/load.) - Whether you are following the periodization principal or other method it is always better to be organized, having a purpose for each workout, and making your workouts challenging on a consistent basis. In the future I will provide more information about periodization weight training and other programs which can be effective. But in the meantime get a training log and pen, get ready and start exercising. Note : If you are looking for certain exercises you want to perform and forget where you have seen them before, you can use the search engine provided below but be sure you click on how-to-exercise.com. Also check the training guide page for terms you might not be familiar with.
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