Have you been stuck in a rut, can’t lose weight, are bored with your workouts, or hit a plateau in strength and size @ the Gym?
Well you may be missing some Periodization in your workout program! Periodization is an important part of how we force our body to constantly adapt our changing routine, and get the results we want. With this program, not only do you change the exercises you use, but the way in which we use our muscles, through different phases or periods. It helps prevent over training, injury, boredom, and helps avoid plateaus. So if you only lift heavy and take big breaks, or do circuits till you’re out of breath, you may want to mix it up and add in an element of other phases
Much like an athlete that has pre season, season, and post season training, Periodization helps prepare you for your specific goal (tone, muscle, sport specific, lose weight etc)
Periods in your training could be
1) Circuit – build aerobic endurance and increase HR through weight lifting
2) Core – to help balance, proprioception, and strengthen stabilizers
3) Hypertrophy – to gain strength and focus on building your larger muscles
4) Power – use your stability and strength to teach your body to deliver great amounts of force
Each of these phases has a volume and intensity that is specific to what your goals are. An athlete might choose to focus on core or power (power endurance) for sport. A body builder may chose to focus on Hypertrophy for muscle. A beach body babe might focus on core or circuits for fat loss. But an element of each should be involved in your routine on a regular basis to ensure that you are not over training or under achieving. Each period synergistically helps the others so don’t miss out!
So, change your program for a few weeks to another phase and then go back and see how much further along you might get!
Try it out and let me know what worked best for you!
w: www.KalevTraining.com
t: 604-518-4691
e: Kalev@KalevTraining.com
