Self-study Work 3. Periodization of Training

I. Read the text and answer the following questions:

1. Give a definition of periodization?

2. What are the benefits of periodization?

3. What is the purpose of periodization?

4. What can you optimize with the help of periodization?

5. What does the term intensity refer to in weight-training programs?

6. What does the term training volume refer to?

7. Who is responsible for your stagnated progress in training?

Periodization is the process of varying a training program at regular time intervals to bring about optimal gains in physical performance. Some proven benefits of periodization are improved muscular endurance, strength, power, motor performance, and/or muscle hypertrophy. The goal of periodizing an exercise program is to optimize training during short (e.g., weeks, months) as well as long periods of time (e.g., years, a life time, or an athletic career). Using periodization, a competitive athlete is able to peak physical performance at a particular point in time, such as for a major competition. The same concept works if your goal is overall health and fitness. Periodization will help maximize results in a minimal amount of time!

Many training variables can be manipulated in an attempt to optimize the exercise program: the number of sets per exercise, repetitions per set, the types of exercises, number of exercises per training session, rest periods between sets and exercises, resistance used for a set, type and tempo of muscle action (e.g., eccentric, concentric, isometric), and the number of training sessions per day and per week.

In a periodized exercise program, the terms volume and intensity are frequently used. In weight-training programs, the term intensity refers to the weight lifted in relationship to a maximal strength level (e.g., one repetition maximum), or a multiple repetition maximum (e.g., 10 repetition maximum). In a running or conditioning program, intensity is often used to describe a percentage of an age predicted maximum heart rate or VO₂ max. In general, the higher the intensity, the lower the volume of a particular exercise or workout. The term training volume is used to reference the total number of sets, reps and exercises performed in a strength training program and the distance and/or time of a conditioning program.

Workout programs apply periodization in all of its customized programs. If your progress has stagnated, you owe it to yourself to give us a try. You’ll love the results!

II. Find the equivalents in your native language to the following words and word-combinations:

- periodization

- regular time intervals

- muscular endurance

- power

- motor performance

- muscle hypertrophy

- to peak physical performance

- overall health and fitness

- the number of sets per exercise

- frequently used

- repetition maximum

- conditioning program

- maximum heart rate

- strength training

- progress has stagnated

- you owe it to yourself

III. Write about periodization benefits using the new terms from the text.