Every person who is engaged in sports, at a certain point, there is a so-called plateau. At this point, beginners and inexperienced athletes either give up training, thinking that they are useless, or further increase the number of training sessions performed, thereby loading their already tired body. And only a more experienced sports fan knows that the periodization of loads will help to move from the dead point. This technique was invented so that the body, adapted to the usual loads, began to respond to training again and continued to grow muscle mass.
The history of periodization
The origin of periodization of loads is noted in 1956. It is gaining popularity after the Olympics, where Soviet athletes showed excellent results. In view of the fact that the Soviet leadership’s love for long-term planning appeared in sports, the first task of the coach, who had to prepare an athlete for the games, was to draw up a training plan for four years, based on the previous results of successful athletes and based on the scientific works of Hans Selye on the General adaptation syndrome. This method has worked tirelessly and been told that the Western coaches.
Hans Selye on adaptation syndrome
To study the General adaptation syndrome, a deep study of the protective mechanisms that the human body has developed during evolution was conducted. These mechanisms have helped humans adapt to changing environmental conditions and survive.
girl on the simulator
The scientist identified successive stages:
alarm-serves as a signal for the mobilization of all protective systems, at this stage, the endocrine system is actively involved in the work, it produces an increasing activation of the three axes, the decisive action is produced by the adrenocortical structure;
resistance — at this stage, the body shows the highest degree of resistance to adverse circumstances. In sports, it is not easy to notice an adaptive syndrome at this stage, since the body connects all the resources to maintain a normal state and cope with loads;
depletion — when the body has exhausted its protective resources, its ability to survive decreases. In sports, this is called overtraining, which for beginners often serves as a reason to be disappointed and abandon classes.
The transition from one stage to another occurs naturally, naturally, that the body can not constantly be under the yoke of anxiety. The second stage brings resistance, resource consumption is optimized, and the body functions without much deviation from the norm. But all resources sooner or later run out, if the negative factor, in this case — physical activity, is not optimized, there will be exhaustion.
Deep stress can manifest in different ways, but in any case it involves both the body and the mind, so the symptoms it causes are psychosomatic. Unpleasant symptoms can occur from any of the systems, from the digestive system to the cardiovascular system. Prolonged stress makes the weakest organs and systems vulnerable, and increases the risk of common infectious diseases, as the immune system becomes lower. It is obvious that not only sporting success is under threat.
The most common sign of severe stress is shortness of breath, which is caused by too much oxygen getting into the blood. If the state of anxiety lasts for a long time, the mucous membranes in the nasopharynx will become dry, this causes discomfort and is another factor for increasing the risk of infectious diseases. Further, the adaptive syndrome will manifest itself in the form of pain in the chest, spasms of the respiratory system. Another unavoidable manifestation is an increase in the concentration of glucose in the blood and the resulting increased production of insulin. First, glucose accumulates in the liver and muscles, then it is partially processed into fat deposits.
SIMILAR MATERIALS
How are adaptation and muscle gain related? How are adaptation and muscle gain related?
Weight loss training for men: principles and features of weight loss training For men: principles and features
What is periodization and what is it for?
These are metered loads during the training process, which are divided into small stages to achieve the final goal. Also, periodization can be called Cycling, which consists of microcycles that are included in mesocycles, which in turn make up macrocycles.
Microcycles are considered to be short periods of training, approximately one week, during which the weights, number of approaches, intensity, and other indicators may change.
A mesocycle is a combination of several microcycles aimed at developing a single quality (increasing strength, gaining muscle mass, achieving relief). The duration of this period varies from 2 to 3 months.
A macrocycle is a finishing line aimed at the final result. This is the longest period, its duration is from six months to a year of training.
How often to change your training program depends on your ultimate goal. If you dream of a pumped-up and raised body, then you can not do without periodization. Since for the growth of muscle mass, it is necessary to increase the power load, and for a beautiful relief, it is necessary to dry the body. These are completely different stages, with significant differences in nutrition and sports. And as noted above, consisting of three cycles.
Types of Cycling
Linear Cycling
How often do I need to change my training program? At the beginning of stagnation, in order to break through your ceiling, you need to go back a little, reduce your working weight by 30% and increase it in each microcycle until you reach the working weight that was during the onset of the plateau. If done correctly, this weight will no longer be insurmountable for you, and next week you will be able to increase it, and you will reach your new maximum. An important point is that only the weight can be changed during linear Cycling.
In any case, do not experiment with the number of approaches and repetitions, as this will prevent your body from resting, only further Deplete it.
Nonlinear Cycling
In contrast to the previous Cycling, in the non-linear there is an alternation of training in different directions. For example, in a weekly microcycle of four training sessions, the first two take place with a serious load on each muscle group (heavy basic exercises with a small number of repetitions), and the other two — with an average (lower weights, with a large number of repetitions). They also alternate with each other so that the body does not accumulate fatigue.
Wave Cycling
This type of Cycling is for advanced users, since it requires loading the muscles much more often than in the previous ones. It can be used in two ways. In the first case, within a single microcycle, the weight of weights changes with each training session (heavy, light, medium), but the number of repetitions remains the same.
The second variation of this cycle is as follows: first exercise – heavy weight, low reps, the second workout – the weight of a small number of repetitions is high, the third as the weight and number of reps average.
The differences in periodization
Although there is a General understanding of periodization, there are still some differences depending on the desired result.
For periodization of loads in bodybuilding, a linear type of Cycling is suitable, but there are some differences. For example, during a single microcycle, training sessions with different weights are performed.
girl in the gym
In periodization of loads for strength training, there are four periods: the first stage of endurance lasts from 6 to 20 weeks, and then the step increase in power from 6 to 12 weeks, the third phase improves coordination and increases the speed of the movements, it lasts 6 to 10 weeks and the fourth stage is the macrocycle, which is the output of the peak maximum strength, its duration is from 8 to 10 weeks.
If you wonder how often to change workout program on the ground, for example, one year it will look like this: 3 months power mode replaced 3 months masonboro training, and in the second half twice repeated first 1.5 months of drying, then 2 months of training in mnogopotochnoy mode working with small weights.
How often do I need to periodize loads
So, let’s list the obvious indicators that you need periodization:
the body stopped “responding” to loads;
the usual training has ceased to bring pleasure;
the final goal has changed;
the routine of life has changed.
How often should I change my training program without waiting for a clear stagnation in performance? To achieve the best possible result, this period varies from 1.5 to 6 months. In conclusion, we note that the periodization of loads, clearly, gives good results, but do not get too involved in it, everything should be in moderation.
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