Periodization?

When it comes to training, people can be divided into two groups. Those that are training for a particular sport or activity, and those who are just trying to keep fit. For athletes with a specific goal in mind, the concept of periodization in their training is very important. I would like to show the other half how periodization can be beneficial (and fun).

Periodization is the act of breaking down our yearly training schedule into smaller phases or cycles, each with a clear focus. For example, doing a strength building phase in the off-season, or perhaps an agility phase in the early part of the season. Simply put, periodization is just a form of planning in advance.

It’s easy to assume that only elite athletes, or those who are extremely serious about their respective sports will benefit from this advance planning. This is not the case. Even if you are a recreational athlete, taking a moment to plan some basic phases into your yearly cycle will benefit you tremendously. The goal can be anything from performing to the best of your league, to simply getting through the season without injury. This latter goal is quite common and valid, for as we get older our bodies have an increasingly difficult time avoiding and bouncing back from injury.

It is impossible to discuss all aspects of periodizing your training schedule in such a short space, as it is entirely dependant on the individual, the sport, the season, the timing of events, the goals, etc… Instead, I’ll just give you a few points to keep in mind during your “off-season” phase.

Physical Repair & Maintenance

Much needed rest from your sport or activity will allow your body to repair optimally. This doesn’t mean you have to become sedentary to allow for this recovery. It simply means a break from your regular sport or activity will do the body good.

Tune up

Looking after our injuries should be a constant commitment we make for our bodies. During the regular season it is sometimes difficult to get the much-needed rest or recovery time in. Use the off season to pay special attention to your injuries. Most injuries have many controllable, predisposing factors to them. There is often an underlying weakness, tightness or alignment issue that sets us up for the injury. This is why so many strains and tears occur early in the season for the de-conditioned athlete. Well conditioned athletes tend to injure themselves later in the season if at all, simply due to considerable repetition. The off season should be used to heal injuries, and fix alignment and function, so the return to sport goes smoothly. One preventative pre-season consultation is always going to be better than multiple visits post injury.

Strength

The off season is always a good time to build up the base strength you will be needing for your particular sport. Granted you have given yourself enough rest, you can push hard with the strengthening exercises and allow your body to build up over the next one or two days, without the worry of how it will affect your performance.

Flexibility

Why wait until mid-season to remind yourself how tight your hamstrings are. Address all your problem areas in the off-season so you have no extra challenges (ie: injuries) during your sport or activity.

... and the list goes on...

Again, there are so many other apsects of training to address (such as speed, power, agility, reactivity, balance, etc...) as well as the parameters of training (such as optimal frequency, intensity, volume, duration, type) to cover in a short little blurb. The good thing is that periodizing your yearly training schedule takes as little or as much time & effort as you are willing to put into it. Even 5 minutes of planning, with a pencil and paper, one Sunday afternoon can have a profound effect on injury prevention and performance.

Harry