Site Search

Put A Spring Into Your Step

By Robert DeWees

According to the latest Franklin Covey annual New Year's Resolution Survey, the top three resolutions or goals for 2008 are to (1) get out of debt or save money, (2) lose weight, and (3) develop a healthy habit like exercise or healthy eating. Did you know that 70% of those who made resolutions or goals will quit before February even ends.

The secret to getting continuous results is using a technique called periodization. In the athletic world, periodization optimizes a player's performance by dividing the year into smaller specialized training segments. There's the off-season, where hardly any football is played; then there is the championship playoffs culminating into Super bowl frenzy! To avoid poor performance on the field during the peak season, players are instructed not to strength train and focus more on playing the game.

You don't have to be an athlete to benefit from periodization or planning for variation. In doing so, you can avoid boredom and keep progressing toward long term fitness goals.

Here are the basic stages every periodization program has in common:

5 Stages of Periodization

Prep or pre-conditioning - this is usually the first two weeks of any program regardless your fitness level. This is the time to ease your body into structured training both physically and mentally. If you can't keep your commitment through this stage, then you're biting off more than you can chew. (Bodybuilding guru's strengthen joints and increase conditioning during this phase)

Foundation – otherwise referred to as 'Base' training. Most of the training in this stage is designed to improve the fundamentals of movement. Weather you're your walking around Oakleaf Plantation, or sculpting a toned and chiseled body for the summer, investing the time in this phase reaps huge rewards later on. (In the sport of bodybuilding, this is the 'get bigger' or hypertrophic stage)

Building / Intensification – characterized by explosive power, this phase's parameters are designed to increase maximal strength's by decreasing volume but increasing intensity.

Peak Performance – sometimes called the maintenance stage, this is where all your hard work has paid off and now you're cruising - doing what you love; playing tennis, hitting golf balls, or enjoying Jacksonville's lovely beach activities. Training has dwindled down to a personal choice. If you're training for the Oakleaf Plantation's Any Way You Can 5k this would be the 3rd week of April 2008.

Regeneration - consider this a well deserved break! For some, it means a two-week get-out-of-training free vacation. I personally recommend trying a different activity like swimming or biking or learning a new sport. You will want to start organizing your plans for the next segment as the next prep phase is just around the corner.

Jennifer's Story (5 finger method)

Jennifer is your typical middle-aged working mother whom after raising three kids, finally has time to devote to developing a healthier lifestyle. Frustrated and overwhelmed with diet this and super pill that, Jennifer decided on a walking plan. Joined by her neighbors and co-workers, a small group of fitness enthusiast formed with one goal in mind - - - participating and finishing a 5k event.
  1. Start with a life changing event! In Jennifer's case, the Oakleaf's second annual Any Way You Can 5k race is a perfect start with participants from all levels. Joined by her friends and supported by her family, she had 12 weeks before the event.
  2. Explore and formulate a strategic plan utilizing the periodization phases mentioned above.

    Weeks 1-2 Prep Phase: objective is to walk 3 times a week for 30 minutes. That's six walking sessions without missing.

    Weeks 3-6 Base Phase: objective is to improve endurance by increasing distance, or time of training.

    Weeks 7-11 Building Phase: objective here would be to increase stress capacity by using a jog/walk method. Jennifer's started by alternating between a 1 minute light jog and walking for 3 minutes to catch her breath.

    Week 12 Peak Phase: enjoy the week…. We'll see you at the race!

    Week 13 Transition Phase: Jennifer crossed the finish line and even had to slow down to keep pace with her friends and co-workers. She still used a walk/jog method which prevented injuries and enabled her to return to work the following week, full of energy. Jennifer dusted off her beach cruiser and used this phase to 'get back on the saddle again…' giving her jogging and walking muscles a break.
  3. Divide and conquer! Focus on the objectives of the week and daily tasks. It's easier to take small bites out of an apple than swallowing the whole thing! For Jennifer, the first two weeks where the hardest as she juggled school, dinner, and work schedules to accommodate her goal.
  4. Don't sweat the small stuff! We can't always be prepared for life's uncertainties but many times we can dust ourselves off and jump back on. Jennifer may have missed walking with her group once or twice, but, she made it up by going by herself later in the evening.
  5. Celebrate and enjoy your victories! Since we can't always rely on others to treat us, there's no shame in treating ourselves to life's secret pleasures. Be sure and get the 'Good Stuff'! As a reward for achieving their goal, Jennifer's walking circle had a great lunch where they planned their next life changing event.

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!

About the Author:

Robert DeWees is an ACSM (American College of Sports Medicine) certified Health & Fitness instructor and a NASM (National Academy of Sports Medicine) Corrective Exercise Specialist with a B.S. in Exercise & Sports Medicine. You may contact him here.