Periodization for the Beach Body

Sep 27, 2010
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Beachb

Popularized by Hans Selye in the 1950's, periodization is an organized approach to training that involves progressive cycling of various aspects of a training program during a specific period of time. It is a way of alternating training to its peak during season. Periodic training systems typically divide time up into three types of cycles: microcycle, mesocycle, and macrocycle. The microcycle is generally up to 7 days. The mesocycle may be anywhere from 2 weeks to a few months. A macrocycle refers to the overall training period, usually representing a year or two.

Now you may be thinking this is a little complex for someone that simply wants the beach body but trust me, it's so much more effective then simply wandering around without a plan.  All the personal trainers at Free Form use training phases with their clients with great results. To make it simple, I broke down guidelines based on different seasons of the year. Even If you could use some of these planning guidelines taken from periodization you would benefit a lot.

Here is a simple plan that will get you looking your best for next summer:

Fall: Muscle building phase – Moderate intensity (10-15 repetitions). 7-9 sets per muscle group. 5 days of workouts, 2 days off. Big compound movements followed by isolation work on your weaknesses. 1 week off before winter.

Winter: Strength/Muscle building phase- High intensity (6-10 repetitions). 7-9 sets per muscle group. 4 days of workouts, 3 days off. Big compound movements followed by isolation work on your weaknesses. 1 week off before spring.

Spring: Muscle building phase – Moderate intensity (10-15 repetitions). Start adding advanced techniques like supersets to your workouts. 7-9 sets per muscle group. 5 days of workouts, 2 days off. Big compound movements followed by isolation work on your weaknesses. Start cardiovascular training every day. 1 week off before summer.

Summer: Strength endurance/seperation phase- Low/moderate intensity (15-25 repetitions) keeping the weight as high as possible. 10-12 sets per muscle group. 5 days of workouts, 2 days off. Exercises done in circuit training style with very little rest followed by isolation work on your weaknesses. 1 week off before fall.

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