Although not really new , Periodization is most widely used in resistance training and involves systematically alternating high loads of training with decreased loading phases in order to improve components of muscular fitness. Many people typically follow a Classic Training Cycle method.

The Classic training method is based on the premise that periodization is best applied in a chronological manner – that is, an athlete cycles through a training program in which they first work on developing Mass (Hypertrophy) then follow it with a Strength Cycle, followed by a Strength/Endurance Cycle and completed by a Transition or Rest/Recovery Cycle – and then repeat. The length of each cycle would vary, but most trainers generally recommended cycles of two to three months.

This process has been used for years and has noted results and many advocates. Many professional athletes use this form of training to complement their sport participation. Another method commonly advocated is the Mixed Method. The Mixed method applies classical philosophies with the addition of Variation. Variation in training can be achieved by “mixing in” the following components:

• Exercises (different exercises for same muscle group)
• Order of exercises
• Rest periods (length and number)
• Equipment used (Free weights or machines)
• Timing of repetitions (slow vs. fast)

Variation also includes the Application of the training program.That is, how do you apply the principles of variation to create a training routine. For example, variation may be applied:

• Day to day
• Weekly
• Bi-weekly
• Monthly

This method has been gaining popularity in the past few years, and has resulted in the identification of a training regime called Undulating Periodization. Undulating Periodization combines the best of all the training principles previously mentioned. It might be described as a “threedimensional” approach to training that applies the strength training principles of Variation and Effort (Hard, Medium and Easy) with cardiovascular principles of Interval training and Metabolic Base Training MBT (sometimes called Long Slow Distance (LSD) training) - and the application of easy, medium and hard cardio workouts. Training Principles of Undulating Periodization include:

• Program based on two-week training cycles that include 10-12 workouts (weekends off is possible; as is four days on – one day off, etc….)
• 2-4 sets per exercise
• 7-10 exercises per workout (upper body and lower body combined on weight training days)
• Weight training day followed by Cardio day (at least one day off after weight training i.e. do not weight train on consecutive days – either cardio or rest day to follow weight training day)

“Bonus” Cardio sessions after weight training is an option – but answer the question “how do you feel?” before doing too much. (More is not always better - gauge what you do with how you feel.) If any of these training methods sound interesting, or if you’d like to see whether or not you can incorporate some of the characteristics of these methods into your training program please see David for more information

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