Athletes use periodization training because it is a scientifically proven, structured and the most effective way to optimize their performance and avoid overtraining. It maximizes training adaptations and periodization is a training system that involves breaking the training cycle into distinct periods, each with a specific focus and intensity level.
Here are some key reasons why periodization, when applied to goals such as body transformation – is the best system to train with:
1. Progressive Overload
What you’re doing right now will eventually get easy. Progressive overload gradually increases the intensity and volume of your training over time. This gradual progression helps stimulate muscle growth, is key to getting stronger, improves muscle endurance, and enhances performance while minimizing the risk of injury.
2. Progressive Adaptation
Periodization training is broken down into distinct training phases that focus on different aspects of fitness. This allows you to gradually increase the intensity and complexity of your training over time. By progressively adapting your body to new challenges, you will significantly lower your chances of hitting a plateau in your fitness and physique. By forcing your body to adapt over time (versus immediate results right now), the results will last longer.
3. Specific Adaptations
Another reason periodization training is the best training system is because it is made up of different training cycles that target specific adaptations in the body, such as hypertrophy (muscle growth), strength, muscle endurance (conditioning), etc. All of these combined will help you build your ultimate physique and improve any & every sport/activity you want to do (even if it’s recreational).
4. Preventing Plateaus
By constantly changing the training variables such as intensity, volume, and exercise selection, periodization helps you avoid plateaus. Plateaus occur when the body adapts to a specific training stimulus, leading to stagnant progress.
5. Injury Prevention
Periodization includes periods of lower-intensity training and active recovery, which can help minimize the risk of overuse injuries that often result from continuous high-intensity training.
6. Peak Performance
Athletes can time their peak performance for specific events or competitions by adjusting the training phases within the periodization plan. This ensures they are at their best when it matters most. This is why so many people work with me leading up to ski season!
7. Improved Recovery
Periodization training includes planned rest and recovery periods, which are essential for your body to repair and adapt to training stress. This is so important because it is during active recovery that your body will grow and your fitness will progress, ensuring long-term health, success, and lowering the risk for burnout!
8. Customization
Periodization training is tailored to your specific goals and individual needs.
9. Variety & Motivation
The changing nature of periodization keeps training interesting and motivating. You will be much less likely to get bored with your training.
10. Targeted Training Goals
Different phases of periodization can target various aspects of fitness, such as strength, endurance, speed, or power. This specificity allows you to tailor your training to your individual goals and fitness/sports requirements.
11. Psychological Benefits
Periodization provides structure and variety in training, which will help you stay motivated and mentally engaged in your workouts.
12. Mental Refreshing
Periodization training will help you mentally with its built-in, structured breaks and changes in training focus. This helps prevent boredom and burnout.
13. Specificity
Periodization is designed with programs that have the flexibility to tailor your specific training programs to match the specific demands and goals of everyone, such as improving fitness, increasing strength, improving flexibility/mobility and physique training (i.e., increasing muscle mass, lowering body fat, improving body composition).
14. Long-Term programming
Periodization creates a framework for long-term goals and breaks them into manageable, achievable training phases. This helps to ensure continuous motivation and keeps you on track to your goals.
15. Scientific Backing
Sports science research supports periodization, which athletes across all levels and sports have used successfully for decades. It’s a tried-and-true training system.
Athletes use periodization because it offers a systematic and strategic way to optimize their training, prevent injuries, and achieve peak performance. It’s a well-established method that helps athletes reach their full potential while minimizing the risk of burnout or overtraining. The sports and fitness world widely embraces it because it proves effective and adapts to every individual, no matter their goals or training status.
It works for everyone! The best training system is periodization because it optimizes your fitness and performance, prevents injuries, drives continuous improvement, avoids plateaus, keeps your mind fresh, supports recovery, meets you exactly where you are today, and most importantly, relies on solid scientific evidence and research.
