Periodized Strength Training

What is periodized strength training? If you are a professional triathlete, or are just training to participate in a triathlon as an amateur, it is a safe bet that you have heard of this. However, triathletes are not the only ones who can benefit from this method of strength training.

Anyone who is interested in increasing their strength, endurance, and speed past the point that standard strength training fitness routines, will be interested in learning more about this type of training.

What is it?

It is simply a method of strength training where you change your training regimen at certain regular intervals. These "periods" of training are how this method got its name.

For instance, rather than doing four sets of 25 push ups every day, you might instead go two weeks where you do 10 sets of 10 push-ups, and then two weeks where you do two sets of 50 push-ups. By breaking your training into these periods, you break up your routine, helping you reach new heights both mentally and physically.

Where did it come from?

The concept of periodized strength training was first explored by the Canadian endocrinologist Hans Seyle in 1950. His work examined what he referred to as the General Adaptation Syndrome, which was the idea that over time, our bodies grow accustomed to stress.

When applied in athlete fitness routines, this theory contends that in order to achieve ever increasing peaks of fitness we must vary the stress (i.e. exercise) that we place upon our bodies. Periodized strength training does just that by forcing the athlete's muscles to adapt to new conditions every so often.

Who uses it?

Even though this type of training is mostly associated with triathletes and other professional sports participants, anyone can enjoy the benefits that it brings. As far as professional athletics goes, the athletes are always on the lookout for ways to maximize their training due to the nature of intense competition.

With the amount of training required for competitions such as a triathlon, the long hours spent working out can become very burdensome and strength training methods that promote change in routine can help alleviate some of the fatigue from these seemingly endless sessions. In addition, it can be a valuable method of jolting or 'surprising' your muscles into growth.

What does it do?

Periodized strength training works by breaking up your regular strength training program into cycles. These cycles are usually referred to as micro, meso, and macro cycles. Micro cycles are commonly week-long cycles, mesocycles are about a month in duration, and macrocycles are typically about a year in length.

While still focusing on the core discipline that you are training for, the variation in types of exercise that you perform in each of these cycles 'tricks' your muscles out of complacency. The changing amounts and durations of strength training will challenge your muscles, and cause quicker progress than simply performing the same exercise with the same frequency for a long time.

Besides the sheer increase in overall fitness, periodized strength training can help prevent injuries from monotonously repetitive exercises and help keep motivation levels high by giving the athlete the refreshing change that comes with a new routine.

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