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Training
Phases
Do
you make the mistake of training the same way week in week out?
Variation is not only the spice of life but when it comes to health
and fitness it is paramount.
In the following article I will outline same strategies
• Why change exercise variables?
• What can I change?
• Phase training
• A recommended plan
Lack of variation can lead to:
• Injury through repetitive strain
• Performance/ progress plateaus due to lack of physiological
adaptation
• Boredom from a lack of new stimulus
So what can and should I change in the exercise program?
Every 2 to 4 weeks depending on the frequency, intensity and your
training experience, variables should be changed to enhance performance
and limit the potential plateau.
Possible variables to change include:
1. Exercise type
2. Exercise order
3. Exercise duration
4. Speed of movement
5. Intensity
6. Number of repetitions (individual times performed)
7. Number of set (groups of repetitions)
Phase training
Phases are essential to progression as they provide the blueprint
to achieving goals. There are many possible phases an individual
can go through - it obviously depends on the desired outcome.
The National Academy of Sports Medicine uses the following basic
model:
Stability -> strength -> power
In creating a fit, lean, balanced, functionally strong and mobile
body I use the following phases:
• Stability involving necessary postural correction
• Strength
• Muscle Growth
• Fat burning
• Endurance
• Power
A possible plan:
The following will give you a very basic idea of how to change
the routine because creating programs and periodisation is a real
science. So for those who know this already I simply ask: are
you currently implementing a structured plan of phases?
In regards to what exercises to use, you can either think of training
muscle groups e.g. back, chest, legs, shoulders, biceps, triceps
or movement patterns e.g. push, pull, twist, lunge, squat, bend;
or better yet both.
Week 0-2 Stability (to correct posture and enhance core stability)
Week 3-5 Growth (increase fat burning potential through adding
muscle)
Week 6-8 Strength (increase functional strength and fat burning
potential works more of the fast twitch muscle fibres)
Week 9-11 Fat Burning circuits (as the name suggests)
Week 12-14 Endurance (works more of the slow twitch muscle fibres)
Week 15-17 Power (optional - I combine this into fat burning circuits)
| Phase |
Sets
per exercise |
Sets
per workout |
Intensity
% Max |
Reps |
Speed |
Rest
Min. |
| Stability |
2-3 |
14-
20 |
65% |
15 |
Medium |
1 |
| Growth |
3-6 |
15-25 |
75% |
8-12 |
Slow/med |
1-3 |
| Strength |
4-6 |
20-30 |
85% |
4-6 |
Slow |
3-5 |
| F.B
Circuit |
2-4 |
-------- |
65% |
8-12 |
Fast |
2-5 |
| Endurance |
2-3 |
10-15 |
60% |
20-25 |
Medium |
1 |
| Power |
4-6 |
20-30 |
30% |
1-5 |
Explosive |
3-5 |
Conclusion
Without a doubt one of the major reasons people fail in reaching
their physical goals comes down to lack of preparation. However
through careful planning using the principle of variation or phase
training, plateau can be broken and dramatic results are again
possible. For those who are new to these strategies I encourage
you to implement the basic plan outlined. But unfortunately for
the rest of you it may be a case of not implementing. If that
is the case I challenge you now to get yourself a blank book,
sit down and plan the next 12-16 weeks of your exercise regime
using the principles of phases training. I guarantee it will add
more drive to those workouts. Good luck!
Your
3d Coach
Craig
Burton
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