Periodization: What is it and Why it is some important?
Periodization: The cycling of training during periods of time in order to achieve a goal.
Periodization is not going to the gym and lifting the same weights, the same repetitions on the same days-No Progress!
Periodization is not pushing yourself to the limits during every workout-Increase risk of injury or over use syndrome.
Most important is proper goals-Realistic, measurable and have a time frame.
Steven Covey’s “Begin with the end in mind” Write training plan backwards on your daily calendar from your end goal. Why?
If your goal is to become a faster or more consistent runner, first train to become a stronger runner.
Runner’s Periodization-1st Taking a period off from running-recover and cross train-bike, swim, weights, exercise class/ 2nd add running back and less cross/ third mostly running and little cross/ 4th all running/ recovery/ taper/ race.
Cross Training and Exercise Classes
What are the benefits of cross training?
Increased metabolism, working neglected muscles, weight loss, decrease injury risk, increase performance, weight-bearing exercise builds bone mass and strengthens the muscles that stabilize many joints the reducing risk of joint dislocation, feel better, lighter and stronger
Types of cross train
CORE, biking, swim, low weight/high reps strength training including lower body, stability ball, Bose, elliptical machine, Exercise classes-Body Pump, Pilates, Yoga, Boot Camp
Core Training a key ingredients-Abs, oblique and lower back
Periodization is not going to the gym and lifting the same weights, the same repetitions on the same days-No Progress!
Periodization is not pushing yourself to the limits during every workout-Increase risk of injury or over use syndrome.
Most important is proper goals-Realistic, measurable and have a time frame.
Steven Covey’s “Begin with the end in mind” Write training plan backwards on your daily calendar from your end goal. Why?
If your goal is to become a faster or more consistent runner, first train to become a stronger runner.
Runner’s Periodization-1st Taking a period off from running-recover and cross train-bike, swim, weights, exercise class/ 2nd add running back and less cross/ third mostly running and little cross/ 4th all running/ recovery/ taper/ race.
Cross Training and Exercise Classes
What are the benefits of cross training?
Increased metabolism, working neglected muscles, weight loss, decrease injury risk, increase performance, weight-bearing exercise builds bone mass and strengthens the muscles that stabilize many joints the reducing risk of joint dislocation, feel better, lighter and stronger
Types of cross train
CORE, biking, swim, low weight/high reps strength training including lower body, stability ball, Bose, elliptical machine, Exercise classes-Body Pump, Pilates, Yoga, Boot Camp
Core Training a key ingredients-Abs, oblique and lower back
After following this plan I ran a 20 second better personal record for a 5K without any speed training on a track and 2.5 weeks of tempo runs after a 3 week lay off to heal a hip, foot and IT injury!
No comments:
Post a Comment