#Periodization

Periodization part 3 🤌🤌🤌 Bodybuilding edition 💪 In my previous 2 videos I taught you about how to periodize your train to maximise your performance. Now I’m here to present to you an argument AGAINST periodization with regards to periodizing for bodybuilding goals. The common argument is that periodization doesn’t work for bodybuilding. A more accurate way to frame this statement would be to say that this specific model of periodization is not optimal for bodybuilding goals. That doesn’t mean that periodization doesn’t work. It just meant that if your goal is bodybuilding, you should use a slightly different structure for your goals. The biggest difference between periodizing for performance and hypertrophy is that you wouldn’t need to peak in strength in the final phase of a long term bodybuilding prep as you would do for performance goals. Periodization is how we organise our training into different phases to achieve whatever goal we have within set timeframe. There isn’t just one way we can do this. Periodization done right works 👊 #periodization @strengthsystemonline

Why do so many athletes plateau? Likely because they don’t understand that… High intensity session after high intensity session, constantly disturbing homeostasis and your body never gets the chance to rebuild. You’re fighting to survive vs achieving positive adaptation. That’s the difference between random training and a system. A system understands that the training session isn’t where you get better. It’s the stimulus and what happens after…the recovery, the supercompensation, the positive adaptation, that’s where the result lives. If you’re training hard and going nowhere, you’re likely not under-training, rather, you’re probably under-recovered and over-stimulated. This is one of the things I go deep on in Force & Expression. 20 years of coaching. Every mistake I made, every framework I rebuilt, every concept I had to unlearn and relearn, it’s in there. High-low structure, vertical integration, building sessions, managing training load across the week, the month, the season. I think it’s the most complete thing I’ve ever put together. Honestly, it’s the most complete thing I’ve seen on this topic built for coaches. Link in bio. #periodization #sportsperformancetraining #speedtraining #getfaster #strengthandconditioning

In this episode of the Performance Sketch Pad Series, I wanted to review an infographic that I helped Charlie Francis create back in 2002. This graph has been cited (or not cited but shown) and dissected over the last 20+ years and often misinterpreted. In this review, my intention is to discuss the true message that Charlie wanted to communicate on this concept, as well as how he applied the concept to his selection of work when developing elite sprinters. It has helped me to conceptualize my exercise toolbox and apply a much more precise use of various exercises and activities when planning work for my athletes. Link to full video is available in my profile Linktree. #sprint #speed #strengthandconditioning #training #performance #sprinting #periodization #cns #motorunit #stress #charliefrancis #infographic

EXERCISE IMPROVES HEALTH (IN PART) BY INCREASING “NEGATIVE”BIOMARKERS• - Resistance & endurance training cause elevated cortisol, blood pressure, inflammatory cytokines, altered electrolytes & blood volume. That is all short term & trigger adaptations that *reduce* all the same markers for extended periods of time. Dr Andy Galpin explains on the latest Huberman Lab Podcast Guest Series episode. - The episode is focused on recovery from exercise, which is when the adaptations to exercise occur. The information in this post is also important to keep in mind if you find that you do not enjoy exercise. All those elevations in blood pressure and inflammation are the adaptation to feel far better and be healthier outside of exercise. And of course as you adapt a given level of exercise gets easier over time. For those of you that enjoy exercising training this information is also relevant. It’s a reminder to push to discomfort. Safely of course but so that you trigger adaptations. - You can find the episode in all formats by going to hubermanlab.com. Everything is timestamped so you can navigate quickly to the topics most of interest to you. - Meanwhile, please put your questions in the comments section below this post and as always, thank you for your interest in science! - @hubermanlab @stanford.med @stanford @nihgov @nimhgov @nih_nccih @societyforneuroscience @cellpress - #neuroscience #science #ciencia #neurociencia #neuroplasticity #hormones #physicalhealth #performance #expert #endurance #resistance #weighttraining #cycle #periodization #hormones #recovery #progress #program #programming #bloodpressure #adaptation #heartrate #hrv #cortisol #inflammation

Interesting Fact No. 63 Training in athletics is a systematic, evidence-based process designed to elicit specific physiological, biomechanical, and psychological adaptations that enhance performance. Contemporary training theory emphasizes the principles of overload, specificity, progression, and individualization, recognizing that athletic development is governed by both biological constraints and contextual factors such as age, training history, and competitive demands. Structured training programs manipulate variables including volume, intensity, frequency, and rest to stimulate adaptations in neuromuscular coordination, metabolic efficiency, and musculoskeletal resilience. Periodization models—linear, nonlinear, and block—are widely employed to manage fatigue, optimize peak performance, and reduce injury risk by strategically sequencing training stimuli across macro-, meso-, and microcycles. Equally important is the integration of monitoring and recovery strategies within athletic training. Advances in sports science have enabled the use of performance metrics, biomechanical analysis, and psychophysiological markers to assess training load and athlete readiness with greater precision. Recovery modalities such as sleep optimization, nutritional periodization, and active recovery are now viewed as integral components of the training process rather than ancillary practices. Moreover, contemporary scholarship highlights the role of psychological skills training—goal setting, attentional control, and stress regulation—in sustaining long-term performance and athlete well-being. Collectively, these approaches position athletic training as a multidisciplinary practice that balances performance enhancement with health, longevity, and ethical responsibility. #athletictraining #sportsscience #performancedevelopment #periodization #humanperformance

The Downside of Non-Periodized Training: • Illusion of Variety: Random workouts may feel fun and unpredictable, but they lack the strategic progression needed for real, measurable improvements. 🎭 • No Planned Progressions: Without gradually increasing the challenge (progressive overload), your muscles don’t experience the necessary stimuli to grow and strengthen. 📈 • Random Exercise Choices: Choosing exercises without a clear plan leads to imbalanced training that might neglect certain muscle groups or fitness components. 🎲 • Inconsistent Training Intensity: Without a plan, the intensity of your workouts can swing wildly, making it hard to build endurance or strength effectively. 🔋 Why Periodized Programming Works: • Structured Variety: Periodization provides a structured approach to incorporating variety in your training, ensuring that all elements of fitness are developed cohesively over time. 📊 • Goal-Oriented Training: Each phase of a periodized program targets specific fitness goals, such as building strength, enhancing endurance, or peaking performance, leading to better overall results. 🎯 • Prevents Plateaus and Burnout: Systematically varying the training focus helps prevent the common plateaus associated with repetitive workout routines and reduces the risk of overtraining. 🛑 Implementing Effective Periodization: • Long-Term Planning: Start with an end goal and work backward, planning phases that gradually increase in intensity and complexity. 🗓️ • Balance Work and Recovery: Ensure each training cycle includes adequate recovery periods to allow your body to adapt and grow stronger. 🌱 • Monitor and Adjust: Regularly assess your progress and be ready to adjust your program based on your performance and any changing goals. 🔄 Key Takeaway: While hybrid training offers the excitement of diverse workout modalities, without the foundation of periodized programming, it’s just random activity—not a pathway to peak fitness. Embrace structured diversity to truly harness the power of hybrid training. 🌟 ** #HybridTraining #FitnessProgress #Periodization #StructuredWorkouts #TrainingGoals #ExerciseRoutine #WorkoutDiversity #FTness

I just recorded a quick tour of Agile Periodization Skool — so you can see exactly what you’re joining (before you join). What it is: a mix of community + classroom for coaches, sport scientists, and athletes who like learning and actually using the stuff. Community = the forum. Post questions, cases, threads, docs, videos… and get feedback from other Skoolers (and me). I also share work-in-progress builds (like the upcoming Agile Strength Planner) so members can break it, improve it, and help shape it. Classroom = courses, PDFs, apps, and curated collections (Agile Coffee recordings, Q&As with experts, project labs, recommended books/resources, case study templates). How unlocks work (Skool “gamification”): You unlock the Classroom at Level 2 — which is literally 5 likes. Do a quick intro, leave a couple useful comments, ask one real question… boom. Free right away when you join: ✅ Badger Protocol ✅ Decoding Fatigue ✅ Bootstrap Magnitude-Based PDFs And because I’m increasing the price soon: join before Feb 1 to lock the current $20/month price indefinitely. 🎥 Watch the video tour, then jump in: www.skool.com/agileperiodization (link in bio too) #agileperiodization #periodization #strengthandconditioning #sportscience #coaching #mma #boxing #combatsports #athleticperformance #skillacquisition #trainingplanning #coachlife #strengthcoach #sportsperformance #evidencebasedtraining

If you are someone who can do 10-15 strict pull-ups, weighted pull-ups might be a necessary exercise progression to bring about the needed muscle damage & overload to force a muscle to adapt & grow. By adding load to this movement, you force stubborn muscle fibres to activate, create larger force output and ultimately grow in size & strength. . I generally recommend training in blocks, and that means there would be good 4-6 weeks of journey where you try to accumulate more volume on this movement and during that phase (even though you can do unassisted strict pull ups already) I'd recommend using thick bands and get 20 or so reps for multiple rounds. That's how you build more volume in your program and eventually during the intensity phase is when you start loading the movement, and the number of reps go down. That's how you increase your strength via meaningful periodization in exercise programing. . #exercisescience #pullups #periodization #programing #strengthtraining #progress #growth #hypertrophy #gains #calisthenics #movewell #moveoften #trainhard #health #fitness

When you look at periodization, you can look at different ways of doing it. One way to look at it is by comparing linear periodization and undulating periodization. Love and Chi - Paul

📊 PERIODIZATION vs. METHODOLOGY What’s the difference? 👇 ‘𝗠𝗲𝘁𝗵𝗼𝗱𝗼𝗹𝗼𝗴𝘆’ simply refers to the study of methods — how a coach creates their program and decides how loads are applied. 🤓 🔑 Key principles that coaches use to guide such planning & coaching decisions include: ➡ Adaptation ➡ Loading ➡ Accommodation ➡ Specificity ➡ Intensification ➡ Variation ➡ Individualization ‘𝗣𝗲𝗿𝗶𝗼𝗱𝗶𝘇𝗮𝘁𝗶𝗼𝗻’, on the other hand, refers to 𝘀𝗽𝗲𝗰𝗶𝗳𝗶𝗰 𝗱𝗶𝘃𝗶𝘀𝗶𝗼𝗻𝘀 𝗼𝗳 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 within the year 🗓️, & how these divisions are 𝗼𝗿𝗴𝗮𝗻𝗶𝘇𝗲𝗱 to elicit peak performance at a known point in time. 📈🎯 While there are various methodologies used by coaches to achieve desired outcomes, the coaches with the most 𝗲𝗳𝗳𝗲𝗰𝘁𝗶𝘃𝗲 methodologies can be easily identified - for their work shares particular commonalities... 👀 🔍 Discover what these are in the ALTIS Foundation Course with legendary Coach-Educator Derek Evely! @eveltrak breaks down everything there’s worth knowing about 𝗣𝗲𝗿𝗶𝗼𝗱𝗶𝘇𝗮𝘁𝗶𝗼𝗻, 𝗠𝗲𝘁𝗵𝗼𝗱𝗼𝗹𝗼𝗴𝘆, 𝗣𝗿𝗼𝗴𝗿𝗮𝗺𝗺𝗶𝗻𝗴 - & what really matters 💫 💡 You won’t learn this in any other textbook! —— Drop a comment FC and we’ll send you a DM with more info 👇 👇 P.S. Sale starts Thursday 31 July! 🔥 #Programming #Methodology #Periodization #Coaching #Success #Training #Sports

Progress isn’t just about lifting heavier — it’s about lifting smarter. Proper programming is the backbone of athletic development. Whether it’s increasing load, manipulating tempo with eccentric lifts, or dialing in variables like rest, volume, and intensity — every detail matters. Random workouts get random results. Strategic progression builds strength, resilience, and longevity. Train with purpose, adapt with intention, and let the gains follow. #TrainSmart #ProgressiveOverload #AthleteMindset #StrengthTraining #EccentricLifts #Periodization #FitnessProgramming #BuiltNotBorn #gym #progress #coach #trainer #lift #girl #girlpower #athlete #fyp #explore

How to reach your genetic potential #genetics #jumping #potential #basketball #periodization