Phases of TrainingThe first of the phases of training prepares you for more intensive weight training with heavier weightloads. It is referred to as the conditioning phase, the hypertrophy phase, or the starter phase.Fitness training programs typically advance to a more intensive training phase where weight loads are consistently increased until your fitness training goals are met. Then you perform a Maintenance Phase at your desired level of strength. See Strength Fitness Phases of training progress from low intensity and high volume, to high intensity and low volume. In other words, you do more reps with lighter weights early in training, and fewer repetitions with heavier weights later in training. Sports training program phases revolve around peaking for major competitions. Phases generally progress as follows: 1. The Conditioning Phase prepares you for the demands of the intensive training phase that follows. Conditioning allows your body to adjust to the stress of weight training. You also learn and improve coordination required for the more complex Olympic lifting exercises included in your program. 2. The Intensive Training Phase brings about greater gains in your levels of strength, power, and other qualities that transfer from weight training to sport skills. 3. The In-season Phase, or competition phase, is intended help you stabilize your level of performance on the fitness components built during the previous phase so that you can sharpen your sport skills and gain a competitive edge for peaking for major competitions at the right time. 4. The Off-season Phase permits time for an active rest so that you can recovery in preparation for the next pre-season phase. See Principle of Recovery Periodization models advocate greater variation in phases of training than traditional models. See Principle of Variation Periodization (periods of training), popularized in Europe, uses different terms that have traditional counterparts. The annual training program is called a macrocycle. Mesocycles are smaller divisions, often a month to 6 weeks, and weekly cycles are called microcycles. The phases, or cycles, are well-planned starting backward from the time when you should be peaking in competition. The phases include greater variation than the traditional model, even within the weekly cycles, using heavy, medium, and light training days. These weight training cycles should be carefully coordinated with other training activities. Regardless of terminology or purpose of cycles, variation in a weight training program promotes more consistent increases in weight loads, minimizes plateaus, and tends to prevent overtraining. Testing after each of the phases of training will help you make sound decisions for adjusting your training program in subsequent phases. This is how you personalize your training program to promote continuous improvement toward your goals. For definitions of training-related terms and concepts, please see Weight Training Terms. Recommended Book: Designing Strength Training Programs and Facilities Book
Sources Fleck, S.J. & Kraemer, W.J. (1996). Periodization breakthrough! Ronkonkoma, NY: Advanced Research Press. Powers, S.K., Dodd, S.L., & Noland, V.J. (2006). Total fitness and wellness (4th ed.). San Francisco: Pearson Education.
Schmidt, R.A. & Wrisberg, C.A. (2000). Motor learning and performance: A problem-based learning approach (2nd ed.). Champaign, IL: Human Kinetics. |
Brand New!
Strategic Weight Training for High Performance Athletes
Special Holiday Price!
$69.95!
(Suggested Retail Price: $129.95)
Learn More About Strategic Weight Training.....
Join the Affiliate Team and earn commissions on referrals from your site who purchase this DVD!