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Periodization of Strength

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Periodization of Strength

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    1. Periodization of Strength Planning & Design of a Resistance Training Program

    2. What is Periodization Periodization is the process of varying a training program at regular time intervals to bring about optimal gains in physical performance.

    3. Benefits of Periodization: Improved muscular endurance Strength Power Motor performance Muscle hypertrophy

    4. Why Periodization is Important: The goal of periodizing an exercise program is to optimize training during short (e.g., weeks, months) as well as long periods of time (year, or career).

    5. Example: Spring Sports Baseball, Softball, Track, Lacrosse, Tennis

    6. Example: Fall Sports Soccer, Volleyball, XC, Football, Field Hockey

    7. Example: Winter Sports Basketball, Ice Hockey, Wrestling, Cheerleading, Skiing

    8. Why Periodization AGAIN!!! Using periodization, a competitive athlete is able to peak physical performance at a particular point in time, such as for the season or a major competition. The same concept works if your goal is overall health and fitness.

    9. The Basics: Basic strength should focus on large muscle groups of the legs, chest back, core, and arms.

    10. Take it to the MAX! Maximum Strength should focus on building skill or sport specific power & strength.

    11. CONVERSION… Conversion to Power requires that you do sport specific activities to apply the strength, power, and endurance into practical application.

    12. Janitorial Work (Maintenance): Here you are preventing injury, protecting against atrophy, & promoting flexibility with full range of motion exercises.

    13. Rest & Relaxation (Active Recovery) You need a period to recover & prevent overuse injury. Your body needs some down time to revitalize the muscles, bones, & connective tissues of the body.

    14. Active Recovery Workout

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