Transcript Periodization For Resistance Training

Periodization for Resistance Training
• Periodization in terms of
resistance training means to
change or alter your workouts at
regular time intervals to get the
best results you possibly can
• In other words you need to
change your workouts so your
body doesn’t get used to working
the same muscles in the same way
over and over again
• There are three main groups of
periodization methods for
resistance training, the sequential
method, the concurrent method,
and the conjugate sequence
system (the emphasis method)
The Sequential Method
• The sequential method uses
specific time intervals to develop
only one training goal at a time
• An example of this method would
be for the first month of your
training program you work on
muscle endurance, the second
month you work on muscle
hypertrophy, the third month on
max strength and the last month
on power training.
Pros and Cons of the Sequential
Method
Pros
• Great for beginners
• Allows for easy loads and time
for technique learning
• Develops the ligaments and
joints using lower intensity and
greater volume
• Promotes slow and stable
adaptation and result
progression
Cons
• While developing one interval
the others will decrease.
• Athlete can become bored
doing the same exercises over
the course of the interval
Concurrent Method
• This method attempts to
train all qualities at the same
time with equal volume and
intensity
• For example the concurrent
method would be working
all different muscle groups
or muscle abilities in one
week.
• Ideal for someone who can
only commit to working out
2-3 times a week
Pros and Cons of the Concurrent
Method
Pros
• All abilities are developed at
the same time so there is no
significant drop in any one
ability
• Provides variety in the
methods used, loads, and
exercises and prevents
boredom
Cons
• Harder to plan workouts
• Hard to avoid overtraining
• Hard to adapt to the large
number of stimuli needed
Conjugate Sequence System
• Allows you to train multiple
qualities at once but with more
emphasis on one specific quality
during each interval.
• Combination of the concurrent
and sequential methods.
• For example you would pick one
specific thing you wanted to work
on the most and emphasize that
during your month long interval
while still working all other
abilities on a maintenance level
• Appropriate for higher level more
advanced lifters
Pros and Cons of the Conjugate
Sequence System
Pros
• Develops one skill or
muscle group while still
maintaining others
• Lower level of fatigue
then the concurrent
method
• Prevents overtraining,
stagnation, and
boredom
Cons
• Need for recovery
procedures
• Need for advanced
planning
Conclusion
• In conclusion if you are
training someone or
producing a training program
for someone it is important
to find out what your clients
goals are and then choose
the appropriate method for
them.
Works Cited
• http://articles.elitefts.com/training-articles/sports-training/overview-ofperiodization-methods-for-resistance-training/
• http://www.acefitness.org/acefit/healthy_living_fit_facts_content.aspx?it
emid=2624
• http://www.pureperformancetraining.com/blog/periodization1