{"id":2828,"date":"2017-02-09T00:00:00","date_gmt":"2017-02-09T00:00:00","guid":{"rendered":"https:\/\/trifocusfitnessacademy.co.za\/understand-periodisation\/"},"modified":"2022-08-18T16:12:03","modified_gmt":"2022-08-18T14:12:03","slug":"understand-periodisation","status":"publish","type":"post","link":"https:\/\/trifocusfitnessacademy.co.za\/personal-fitness-training-blog\/understand-periodisation\/","title":{"rendered":"Understand what periodisation is"},"content":{"rendered":"

To get the best results for your clients from the training<\/strong> that you do with them, it\u2019s vital that you plan it correctly. Experts recommend creating short-term as well as a long-term plan, in other words one for every week as well as one for your goals for that year. One of the best methods of accomplishing this is by applying periodisation.<\/strong><\/p>\n

Periodisation 101<\/strong><\/p>\n

Depending on who you are, periodisation<\/strong> will mean different things. Says certified personal trainer<\/strong> Keats Snideman<\/a>:<\/p>\n

\u201cIn basic English, periodization is simply the organization and planning of training. In sport, this planning is usually based upon achieving maximum physical abilities (strength, speed, power, etc..) for a given competition or period of competitions. In bodybuilding, the training might be organized around a specific bodybuilding contest.\u201d<\/p><\/blockquote>\n

Why should you practise periodisation?
\n<\/strong>
\nPeriodisation<\/strong> organises you and helps you to achieve your fitness<\/strong> goals.<\/p>\n

For example, if it\u2019s your goal to lose weight,<\/strong> you can\u2019t just do cardio<\/strong> because someone told you that running on the treadmill<\/strong> for hours on end would help you achieve this. Yes, cardio<\/strong> is extremely important for weight<\/strong> loss however you also need to include weight training<\/strong> in your workout<\/strong> routine as the more lean muscle<\/strong> mass you have, the more calories<\/strong> you\u2019ll burn as muscle<\/strong> burns calories<\/strong> even when you\u2019re at rest.<\/p>\n

Also, periodisation<\/strong> will help you plan your weight training<\/strong> routine properly so that you don\u2019t overexert a particular muscle<\/strong> group and cause it to become injured.<\/p>\n

How should periodisation be practised?
\n<\/strong>
\nPeriodisation<\/strong> is broken down into three phases:<\/p>\n

    \n
  1. Preparation,<\/em> in which you work on your general strength<\/strong> and endurance,<\/strong><\/li>\n
  2. Competition,<\/em> during which \u2013 if you\u2019re training<\/strong> for a particular competition \u2013 you do exercises<\/strong> that are particular to your particular sport,<\/strong> and<\/li>\n
  3. Transition,<\/em> which allows your body time to recover after the high-intensity competition phase.<\/li>\n<\/ol>\n

    Each of the above three phases are further broken down into the:<\/p>\n