OSPM - PERIODIZATION by: Sweat Pros

A long term fitness program needs a plan regardless of your goal. Adapting to your routine means you are hitting a maintenance stage. You`ve stopped making significant leaps in your progress. This is a common dilemma when there is not enough variety of exercises, intensity progressions and change-ups.

Periodization scheduling methods are widely used with athletes in Powerlifting, Weightlfiting and endurance. In Body Building , there is a bulking stage and cutting stage, while sports athletes could have four stages such as power development, strength, conditioning and performance stages. The Macro-cycle is referred to the entire season, 52 weeks or 36 weeks depending on the type of sport. Within the Macro-cycle are usually two types of cycles; Meso-Cycle and Micro-Cycle. Meso`s may have a duration anywhere between 2 to 36 weeks, while Micro`s are fairly short between 1 to 2 weeks of that specific type of training.

Each person should have a customized stage based on goals, skill levels and commitment level.

Even if you don`t plan to become a fitness/bikini competitor. The technique is usually the starting guideline for any one that wants to improve the aesthetics of their physique. Starting Physique competitors go through the extreme, a complete body transformation. Once client understand this technique, it can be scaled down for the average person that wants to lose weight but tone muscles in the process.

My client trained for a Bikini Contest to be sanctioned with INBA International Natural Bodybuilding Association. She trained for 5 months. And her periodization looked like this:

4 weeks strength foundation, moderate intensity doing the basic weight training movements,
8 weeks heavier lifting 4 sets at 8 reps 16 different exercises 3 times per week. 60 minutes cardio per week
4 weeks still heavy lifting 3 times per week but increased cardio of 120 minutes per week
4 weeks cutting stage, 2 days weight training, performed more circuits, reduced calories, 180 minutes cardio per week.

THE HEAVY LIFTING STAGE HAS A BIG BENEFIT

Lifting moderately intensity can still improve your physique, but it may be a longer process to get where you desire. The purpose of lifting heavy is not necessarily to bulk up muscles, but to creating more daily calorie burn by speeding up your metabolism. Thus, when you have more strength, you can perform cardio for longer bouts, reducing injuries and effort to lose weight.

Proper periodization structure gets you to your goals quicker but consistency on a week by week basis is important. Most clients with out this discipline or structure will go through a roller coaster ride. If you would like to learn more about fitness competitions visit this article here.

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(NASM OPT MODEL) OPTIMIZE PERSONAL TRAINING

NEEDS - STABILIZATON	WEEKS 1 TO 4	^{Focus on weak areas based on results from assessment. Mobility, Flexibility, Structural integrity, Range of Motion, Movement in all 3 planes.}
STRENGTH ENDURANCE	WEEKS 5 TO 12	^{Fundamentals of strength training. Form and Function.}
MAXIMAL STRENGTH	WEEKS 13 TO 20	^{Optimizing lifts of each muscle group, loads of 90 to 100% max. Sequencing. 8 reps 4 sets usually.}
POWER	WEEKS 21 TO 28	^{Ballistic movements such as Clean, Snatch, Push Press. Utilizing weight training to develop explosive speed.}

BASIC PERIODIZATION FOR WEIGHT LOSS

NEEDS, FORM AND FUNCTION	WEEK 1 TO 4	^{Focus on range of motion, proper form in all planes and muscle groups, structural integrity}
STRENGTH ENDURANCE	WEEKS 5 TO 10	^{Focus on combining sets of upper and lowerbody, longer bouts in the strength zone.}
STRENGTH	WEEKS 11 TO 16	^{Lift heaver around 8 reps in all compound movements. Learn details on optimization, sequences and performance.}
ENDURANCE / AGILITY	WEEKS 17 TO 20	^{Produce more volume for each category, increase lactic acid threshold}

OSPM - PERIODIZATION

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