​PERIODIZATION FUNDAMENTALS​

Fitness programming is based on the concept of periodization. Periodization (or planned fitness training) is a systematic approach to program design that exploits the general adaptation syndrome and the principle of specificity (also known as the specific adaptations to imposed demands - or SAID - principle) to vary the amount and type of stress placed on the body to produce adaptation and prevent injury. Periodization varies the focus of a training program at regularly planned periods of time to encourage optimal adaptation. Periodization involves two primary objectives:​

​

1. Dividing the training program into distinct periods (or phases) of training: annual training plan (macrocycle), monthly training plan (mesocycle), and weekly or daily training plan (microcycle).

2. Training different forms of strength in each period (or phase) to control training volume and to prevent injury.​

 

ANNUAL PLAN (MACROCYCLE)​

An annual training plan, or macrocycle, shows how the training program will progress for the long term, from month to month, to meet the desired goal. Macrocycles provide a bird's-eye view of the entire year's training regimen. This gives the client a clear representation of how we plan to get the client to their goal. The following is a general representation of how we work with clients with the goal of body recomposition: Sample Annual Plan

​​

Benchmark Workouts

12 Benchmark Workouts over 12 weeks (repeated each quarter). A variety of workouts designed to TEST your fitness (cardiovascular and respiratory endurance, stamina, strength, speed, power, etc.). These workouts will replace the regularly programmed workout for that day.

 

MONTHLY PLAN (MESOCYCLE)​

A month training plan, or mesocycle divides a training plan into specified monthly cycles. The monthly plan details the specific days of each workout and the style of training used. This enables clients to see their training schedule on a smaller scale, and it provides more detail than the annual plan (macrocycle). 

 

A typical Monthly Plan demonstrates a 3-day-per week workout plan with scheduled workouts on 3 non-consecutive days. Howeer, this monthly plan can easily be performed twice or four or more times per week depending on the client's schedule and commitment to exercise.

 

In addition, cardiorespiratory training will be used in conjunction with this training model to help weight-loss clients expend additional calories and improve health and overall fitness. Cardio training should be perfromed eahc month / week and can be done on the workout days or any other day during the week, depending on the client's schedule. Sample Monthly Plan

​

WEEKLY PLAN (MICROCYCLE)​

A weekly plan, or microcycle, details the specific workouts for the week. Many clients appreciate this plan the most, but without first developing the annual or monthly training plans, weekly plans can lack purpose, focus, and direction. 

​

DAILY PRACTICES / BEHAVIORS

No matter what your Outcome Goals are (what you want to accomplish), think about it in terms of:

• What skills you need to learn, maintain, or improve to move towards that goal,

• What practices will build that skill, and

• What kind of small, repeated actions / behaviors support the practice(s).

 

The Hierarchy of Fat Loss

When it comes to fat loss, exercise seems to get a lot of the attention. Often, when a person’s progress stalls, one of the first things they do is increase exercise duration, frequency, or intensity— sometimes all three!

While training is important, to bust through plateaus we need to look at four other things first. This is what I call the Hierarchy of Fat Loss.

1. Nutrition

2. Sleep

3. Stress

4. Daily movement

5. Training

 

Each of these factors affect the other, and in order to get the best results possible it’s important to optimize each of these areas.

​

While our fitness programs will provide guidance on enhancing overall health while focusing on movement quality, joint and core stabilization, muscular strength, injury avoidance, aesthetics, and body composition, the most significant changes in body composition and muscle development will happen with proper nutrition. Diet / nutrition accounts for at least 70 percent of the health-and-fat loss equation. Movement and regular exercise are important for many reasons, but they don't mean much if the foundation of your nutrition is full of holes. (In other words, you cannot "out-exercise" a poor diet). Also, you don't want to do tons of cardio for body recomposition. Resistance training should be the priority while letting your diet work most of the magic.

[BONUS] Moxie 30-Day Kickstart (FREE for Moxie Members)

​

SAMPLE ANNUAL PLAN 

​

GOAL: BODY RECOMPOSITION (LOSE FAT + GAIN MUSCLE)

Body recomposition details the process of improving body composition, often with the goal of losing fat and gaining muscle mass simultaneously (thereby reducing body fat percentage). Another way to look at it is that the goal of body recomposition is to increase your proportion of lean body mass (LBM), specifically skeletal muscle mass, to fat mass. 

​

Body composition is simply a term used to describe the quality of someone's body mass. For example, body fat percentage is an indicator of how much fat mass an individual carries, which can be used as an inference of their lean body mass (to an extent).

​

The following is a general representation of how the NASM OPT model is used for clients with the goal of Body Recomposition:

​

STABILIZATION (Month 1)

Month 1 - Phase 1 | Stabilization Endurance Training

This plan typically demonstrates a 4-day per week workout plan. Cardio training should be performed each week to ensure the cardiorespiratory system is efficeint and to promote optimal tissue recovery and can be done on the workout days (or any day during the week, depending on the client’s schedule).

 

Primary Adaptations:

• Mobility and flexibitity

• Core and joint stabilization

• Postural alignment and control

• Muscular and aerobic endurance

​

​STRENGTH (Months 2-12)

Month 2 - Phase 2 | Strength Endurance Training

This plan typically demonstrates a 4-day per week workout plan. Cardio training should be performed each week to ensure the cardiorespiratory system is efficeint and to promote optimal tissue recovery and can be done on the workout days (or any day during the week, depending on the client’s schedule).

​

Primary Adaptations:

• Core strength and joint stabilization

• Muscular endurance and prime mover strength

​

Month 3 - Phase 3 | Muscular Development Training

This plan typically demonstrates a 4-day per week workout plan. Cardio training should be performed each week to ensure the cardiorespiratory system is efficeint and to promote optimal tissue recovery and can be done on the workout days (or any day during the week, depending on the client’s schedule).

​

Primary Adaptations:

• Core strength

• Muscular strength and hypertrophy

​

Month 4 - Phase 4 | Maximal Strength Training

This plan typically demonstrates a 4-day per week workout plan. Cardio training should be performed each week to ensure the cardiorespiratory system is efficeint and to promote optimal tissue recovery and can be done on the workout days (or any day during the week, depending on the client’s schedule).

​

Primary Adaptations:

• Core strength

• Maximal muscular strength

​

Month 5 - Phase 2 | Strength Endurance Training

Month 6 - Phase 3 | Muscular Development Training

Month 7 - Phase 4 | Maximal Strength Training

Month 8 - Phase 3 | Muscular Development Training

Month 9 - Phase 2 | Strength Endurance Training

Month 10 - Phase 3 Muscular Development Training

Month 11 - Phase 2 | Strength Endurance Training

Month 12 - Phase 3 Muscular Development Training

​

​

​

​

​

​