Training system | Periodization

TRAINING IN DIFFERENT PERIODS

The typical periodization divides the training into different cycles, taking into account the specific goals set. A distinction is made between the microcycle (about 1 week) and the mesocycle (4 to 8 weeks); in summary, this results in the annual cycle or macrocycle and describes the training up to a certain point over several months. In short, periodization means dividing weight training into 3 specific periods based on specific goals, which are explained below.

THE 3 PHASES OF PERIODIZATION

1ST PHASE | IK TRAINING

The first phase is IK training (intramuscular coordination), which is performed with 2 to 6 repetitions. IK training hardly builds up any muscles, but it does increase strength and tightens the muscles by improving intramuscular coordination. After this phase, you move on to the second phase.

2. PHASE | MUSCLE BUILDING

The training in the second phase aims at maximum hypertrophy and specifies a repetition range of 6 to 12 repetitions. In this phase, the attempt is made to use the previously gained strength over a length of 6 to a maximum of 12 repetitions. The goal is the maximum increase in muscle mass. Then you move on to the third phase.

3. PHASE | MUSCLE ENDURANCE

In the 3rd phase, approximately 20 repetitions or more should be performed per set. The aim of the 3rd phase is to maximize muscle endurance and capillarization of a muscle by increasing its capillaries. To achieve these goals, many repetitions must be performed per set. Another goal is to increase the number of mitochondria in the muscle, thus leading to an economization of metabolism. In this phase, the blood flow to the muscles is increased and the increase in the number of mitochondria in the muscle prepares them for the subsequent IK training, i.e. the transition to the 1st phase. Periodization makes sense in theory, but there are some limitations that greatly reduce its effectiveness. The main negative point is the lack of adaptability of the muscles when changing from one cycle to the next. The muscles need far too long to adapt sufficiently, especially at the beginning of a single phase, which greatly hinders the achievement of progress. This phenomenon occurs especially when changing from the 3rd phase of local muscle endurance with 20 repetitions to the 1st phase of IK training with 2 to 6 repetitions. The strength output after the change is far below the strength output that was previously achieved in the IK training phase, which is why a new phase adaptation of the muscles is necessary.

The second problem is the fact that moving to the next phase prevents further improvements. Phases that are set in advance in terms of length often end up being completed even though further improvements would have been possible, which does not represent sensible training. Anyone who has already used the system for several months will certainly be able to confirm the problem described, which is why periodization is only a limited training method.

---

While periodization is a training method that makes sense in theory, its weaknesses usually only become apparent in practice. However, periodization can be beneficial for preparing for a competition in athletics if it is used specifically for preparation. However, in order to achieve maximum performance in a competition, the last phase before a competition should correspond to the respective discipline. For example: IK training = sprint discipline. Muscular endurance = marathon.

Since the adaptation of the muscles to the respective phase is slow and muscle building is therefore significantly limited, periodization in the sense of year-round training is less suitable for fitness athletes or bodybuilders and is therefore only recommended to a limited extent.