Periodization for Resistance Training

1. 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)

2. 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.

3. Pros and Cons of the Sequential Method • 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 Pros Cons • While developing one interval the others will decrease. • Athlete can become bored doing the same exercises over the course of the interval

4. 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

5. Pros and Cons of the Concurrent Method • 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 Pros Cons • Harder to plan workouts • Hard to avoid overtraining • Hard to adapt to the large number of stimuli needed

6. 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

7. Pros and Cons of the Conjugate Sequence System • Develops one skill or muscle group while still maintaining others • Lower level of fatigue then the concurrent method • Prevents overtraining, stagnation, and boredom Pros Cons • Need for recovery procedures • Need for advanced planning

8. 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.

9. Works Cited • http://articles.elitefts.com/training-articles/sports-training/overview-of-periodization-methods-for-resistance-training/ • http://www.acefitness.org/acefit/healthy_living_fit_facts_content.aspx?itemid=2624 • http://www.pureperformancetraining.com/blog/periodization1