In this article, I will differentiate between periodization (for sports athletes and bodybuilders). Also brought in will be how cycling fits into the general scheme of periodization. In periodization, the training year is divided into different periods of phases of training. In each phase you train in a specific manner to gain certain physical qualities or certain results. The development you achieve then enables you to do the training called for in the next period of training. The positive changes that you experience on each period of training make it possible for you to tackle the next phase of training which eventually leads to your ultimate goal.
Too often periodization is thought of as cycling and the only changes that take place are in relation to weight, sets, and reps as is often done in bodybuilding. Also the changes are relatively “minor”, as for example, going from 10 RM to 6 RM, or 3 sets to 4 or 5. I will bring out how significant changes take place in the training of an athlete.
In general, the periodization scheme will be as follows:
Phase I: Base or general physical preparation. This is the base that prepares the body for more intense training. There will be increases in strength, in some cases, mass, flexibility, motor coordination (technique), agility, etc. The prime objectives will be to develop a body that will be able to withstand the high intensity workouts needed for greater strength, speed-strength, speed-power, etc. Also this period of training physically prepares the body so that injuries will be minimized and gains will be maximized. At this time the athlete includes the total body in his development.
Phase II. Specialized physical preparation. The workouts in this phase become very specific. Exercises are selected for development of specific muscle groups that duplicate what occurs in execution of specific skills. The type of workout splits recommended at this time are also included along with the reasons for them. Exemplary workouts will be presented.
Phase III. The peaking (competitive) phase. Phase 3 workouts become more selective and usually serve dual purposes. For example, the workouts can be geared more specifically to improving the lagging body parts and/or to further enhance strong features. In essence how the workout should be modified together with greater technical and tactical preparation to enhance or improve skills and game play. This phase should culminate in major competition.
Phase IV. The post peaking (competitive) phase. At this time, the athlete goes into a recovery and relaxation period. Depending upon the level of the athlete, this period can last anywhere from two to four weeks. At this time you still continue to play sports or weight train and do other activities to help bring about a come down from the very intense training that was experienced for the past several months. You do not participate in the main sport. You need physical activity to maintain fitness and to give the mind some rest. In this way, the nervous system gets regenerated so that you can once again repeat the cycle to achieve even greater gains in the following year.
In periodization, a scientifically based progression of trainings are introduced so that the athlete can avoid or minimize injury while making continual progress in his goals from year to year. There is no quick fix in scientific training. It must be done in stages relative to what the body is capable of handling.