Periodization for Continuous Improvement and Results

Periodization is the practice of cycling the following training variables: specificity, intensity and volume. Any well-designed training program adjusts each of these variables at appropriate intervals, in order for the athlete to achieve peak levels of conditioning.

Adaptations to training are most effective when an overload stimulus is applied that challenges but does not under- or overtrain the athlete. If a program lacks proper overload stimulus, the athlete's performance will not improve.

Along with hard work, rest is also important for achieving peak performance. The body needs occasional recovery bouts that allow it to adapt fully to the workload of training. Moreover, with too much training or overload the athlete can suffer performance plateaus, or even decrements – and the risk of injury and illness are greatly increased.

Yet with too much rest and too little high-intensity training the athlete will lose conditioning and fail to achieve the best results. Periodization addresses the issues associated with under- and overtraining by varying how much, how hard and when to train.

In sports training the year is often periodized into pre-season, in-season and off-season. Each part of the training year has a specific focus, such as general conditioning, resistance exercise and sport-specific practices.

Whether you're training for better health, developing your ideal body shape or working for a specific sport, periodization should be worked into your program. Based on your specific goals, Rena will appropriately periodize your training regimen.