Periodization training is organized to help you peak at the right time which is during the football season.
For the first 2-1/2 months (March to middle of May) of training, you should concentrate on building your foundational strength and growing your muscles (hypertrophy). Since muscle weighs more than fat, you would also gain needed muscle mass (while burning fat) and weight. Its not uncommon to put on 15-20 pounds of muscle during offseason training (assuming you are following your sports nutrition plan)!
You need to STABILIZE and STRENGTHEN your body during this 2-1/2 month period. You will also correct muscle imbalances, joint dysfunctions, postural problems. This period is also used for rehabilitation of injuries after a long season.
The training program is Multi-Planar (sagittal, frontal, transverse), Multi-Joint (exercises such as bench press, squats, lunges, deadlift, rows), Multi-Dimensional (stabilization, strength, power in later months) and Proprioceptively Enriched (high neural demand, like balance exercises).
Foundational core training exercises like planks, side planks, supermans, cobras, bridges and back extensions are important to do during this period.
This period of training also prepares your body for the more demanding sport specific, speed and plyometric training in the coming months. Your strength will help you to be faster and more explosive. For example, you should be able to squat your body weight 8-10 times. If you are not able to squat, then you should be able to leg press about 1.5 times your body weight 8-10 times.
Read part 1 on periodization. Stay tuned for part 3......
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
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Her Fitness Hut
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Showing posts with label Periodization. Show all posts
Showing posts with label Periodization. Show all posts
Friday, May 15, 2009
Thursday, May 14, 2009
Periodization Training For Football Players, 1
Periodization training for football players is important because you want to peak at the right time---DURING THE SEASON! Periodization training is a method that helps to avoid injuries and over-training.
Its getting closer to football season! I'm trying to control my excitement! You should have seriously started training for the upcoming football season about 2 months ago.
1. The first 2-1/2 months (March to middle of May) of training would concentrate on building your foundational strength and growing your muscles (hypertrophy).
2. From now to the middle of July (2 months), train to improve your maximum strength.
3. From the middle of July to the middle of August, you must convert your strength to power (how fast your muscles can produce force).
4. During the season, work to maintain your strength and power.
5. After the season, you will need active recovery and rest.
I will write about each stage of periodization training for football players in the next few articles so stay tuned!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Its getting closer to football season! I'm trying to control my excitement! You should have seriously started training for the upcoming football season about 2 months ago.
1. The first 2-1/2 months (March to middle of May) of training would concentrate on building your foundational strength and growing your muscles (hypertrophy).
2. From now to the middle of July (2 months), train to improve your maximum strength.
3. From the middle of July to the middle of August, you must convert your strength to power (how fast your muscles can produce force).
4. During the season, work to maintain your strength and power.
5. After the season, you will need active recovery and rest.
I will write about each stage of periodization training for football players in the next few articles so stay tuned!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Thursday, August 14, 2008
Maintaining Strength and Power During The Season
One of my clients said to me the other day that as his college sport's season wore on, his performance began to decline. This was due to inadequate training during the season.
A big part of periodization training is designed to allow the athlete to peak (and maintain high performance) at the right time--during the season. Read my post about athletic periodization training.
Phase 3 - Training During The Season
During this phase of periodization training, increases in strength and speed may still be needed (as in track and field). In other sports, such as baseball or football, strength and power needs to be maintained during the season. This means that if you stop strength and power training during the season, your performance will begin to decline as the season wears on.
It is also critical that the athlete get adequate rest and proper nutrition during the season. Some sports, such as baseball and basketball, require you to play as many as 5-6 games per week. And, a sport such as football takes a physical toll on the body. The right balance of training, nutrition and rest is necessary to allow the athlete to maintain peak performance.
Download your FREE 10-Minute Strength and Power Workouts now!
Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
A big part of periodization training is designed to allow the athlete to peak (and maintain high performance) at the right time--during the season. Read my post about athletic periodization training.
Phase 3 - Training During The Season
During this phase of periodization training, increases in strength and speed may still be needed (as in track and field). In other sports, such as baseball or football, strength and power needs to be maintained during the season. This means that if you stop strength and power training during the season, your performance will begin to decline as the season wears on.
It is also critical that the athlete get adequate rest and proper nutrition during the season. Some sports, such as baseball and basketball, require you to play as many as 5-6 games per week. And, a sport such as football takes a physical toll on the body. The right balance of training, nutrition and rest is necessary to allow the athlete to maintain peak performance.
Download your FREE 10-Minute Strength and Power Workouts now!
Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Monday, June 9, 2008
Athletic Periodization Training...What Is It?
Periodization training? What is that? Well, it is a method of athletic training that helps you avoid injuries, avoid over-training and allows you to peak at the right time---during the season. The program should be tailored to the individual and her or his sport.
Periodization is not a new concept. The proper use of periodization training techniques will allow you to compete at a high level during the season.
In periodization, annual training is divided into different phases to allow you to progress to the next phase of training. In each phase, you will train to achieve certain goals.
Each phase prepares you for the next phase of training. If you don't reach the goals of a phase, you cannot move on to the next phase of training.
The periodization plan is usually broken up into four phases. Each phase may last anywhere from 4 weeks to 6 months. The annual training plan can be divided into 2 major periods known as macro-cycles.
This typically indicates that there are two major seasons in the sport such as baseball (summer leagues and winter leagues) and basketball (winter leagues and summer leagues). The macro-cycle is divided into the meso-cycle (one or more months) and the micro-cycle (weekly).
The weekly cycle is very important because it allows the trainer to make adjustments as needed.
Here is a brief discussion of each phase of periodization training:
Phase 1 - General Physical Preparation
This phase of training prepares you for the more intense phases to follow. General strength and conditioning is accomplished by strengthening the core and all other major muscle groups and joint structures. The cardiovascular and nervous systems are also developed.
This phase of training is also used to rehabilitate injuries and correct any postural dysfunctions. Strength training is high volume and low intensity.
This means training with lighter weights and higher repetitions. All athletes need this phase of training. Elite athletes won't need as much time in this phase as a beginning or low-level athlete.
Phase 2 - Sport-Specific Training
This phase of training begins as the first phase is ending. This phase of training is sport-specific. The exercises mimic the actions made in your sport and strength is developed in the same range of motion used in the sport.
Running exercises also duplicate what you need to compete. For instance, football players would need starting speed, acceleration speed, speed endurance and power. Both training volume and intensity is high during this phase. This is a critical phase for the elite athlete.
Phase 3 - Training During The Season
During this phase of training, increases in strength and speed may still be needed (as in track and field). In other sports, such as baseball or football, strength and power needs to be maintained during the season.
Phase 4 - Post-Season Training
After the season, you need to recuperate physically and mentally. Active rest is often used for this purpose. For instance, a football player might enjoy playing basketball in the off-season.
This allows you to stay in relatively good shape and begin the next phase of training fresh and healthy. You can also make greater physical gains and have a better season the next year.
Download your FREE 10-Minute Strength and Power Workouts now!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Periodization is not a new concept. The proper use of periodization training techniques will allow you to compete at a high level during the season.
In periodization, annual training is divided into different phases to allow you to progress to the next phase of training. In each phase, you will train to achieve certain goals.
Each phase prepares you for the next phase of training. If you don't reach the goals of a phase, you cannot move on to the next phase of training.
The periodization plan is usually broken up into four phases. Each phase may last anywhere from 4 weeks to 6 months. The annual training plan can be divided into 2 major periods known as macro-cycles.
This typically indicates that there are two major seasons in the sport such as baseball (summer leagues and winter leagues) and basketball (winter leagues and summer leagues). The macro-cycle is divided into the meso-cycle (one or more months) and the micro-cycle (weekly).
The weekly cycle is very important because it allows the trainer to make adjustments as needed.
Here is a brief discussion of each phase of periodization training:
Phase 1 - General Physical Preparation
This phase of training prepares you for the more intense phases to follow. General strength and conditioning is accomplished by strengthening the core and all other major muscle groups and joint structures. The cardiovascular and nervous systems are also developed.
This phase of training is also used to rehabilitate injuries and correct any postural dysfunctions. Strength training is high volume and low intensity.
This means training with lighter weights and higher repetitions. All athletes need this phase of training. Elite athletes won't need as much time in this phase as a beginning or low-level athlete.
Phase 2 - Sport-Specific Training
This phase of training begins as the first phase is ending. This phase of training is sport-specific. The exercises mimic the actions made in your sport and strength is developed in the same range of motion used in the sport.
Running exercises also duplicate what you need to compete. For instance, football players would need starting speed, acceleration speed, speed endurance and power. Both training volume and intensity is high during this phase. This is a critical phase for the elite athlete.
Phase 3 - Training During The Season
During this phase of training, increases in strength and speed may still be needed (as in track and field). In other sports, such as baseball or football, strength and power needs to be maintained during the season.
Phase 4 - Post-Season Training
After the season, you need to recuperate physically and mentally. Active rest is often used for this purpose. For instance, a football player might enjoy playing basketball in the off-season.
This allows you to stay in relatively good shape and begin the next phase of training fresh and healthy. You can also make greater physical gains and have a better season the next year.
Download your FREE 10-Minute Strength and Power Workouts now!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
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