#Periodize

The most effective way to mutate your physique (and subsequently strength) over time is to periodize your nutrition (body composition focus) into phases. Just like we approach training. On an annual scale. Diet down and get lean. Getting lean sets up the ability to most effectively gain tissue As you have now maximized tissue growth (and not gained excessive fat because you STARTED so lean and your body was so much better at utilizing surplus calories) This now sets up the next cut to be far easier and more effective Next cut you will have less fat to lose, more muscle to reveal, you will diet on more food, and you will end the cut bigger than the last time. Then it’s time to grow again. Repeat this for a decade and you will reach your genetic ceiling. Use PEDs and that ceiling is higher. Yeah, no shit. But the strategy and logic here does not change whether you are natural or enhanced. Start periodizing your nutrition in phases if you really want to advance your size and strength forward.

This is a common mistake I see with high school strength and conditioning. Size and strength are preached because they build grit, but the effective training such as speed and power development are heavily underused or used improperly. Far too many coaches do not periodize, leaving the athletes training one quality throughout the entire offseason. Sprints, dynamic movements, and change of direction are heavily underused. The offseason is where you want to make your biggest improvements in all areas of performance, not just getting big and strong. What are you left with if you heavily emphasize strength and do not prioritize power/speed at some point during the offseason? A bunch of athletes who are big and strong but just can’t move. I’ve created a website that offers personalized training programs and an opportunity to work with me 1-on-1 through online coaching. My website is live now! Click the link in my bio to get a personalized training program designed to help you reach elite-level status. Follow for more content. #training #athlete #coach

Cutting VS Bulking - Learning to periodize both for long term body composition improvements is 🔑. Do t get stuck in the trap of chronic fat loss. It’s only phase of the process & where so many end up stuck. If you’re struggling with consistency in a deficit & finding yourself burnt out, 9/10 times taking time AWAY from fat loss and leaning into a building phase for awhile to give the restriction a break is the answer to recharge & come back stronger. #bodycomposition #fatlosstip #howtogetinshape #buildmuscle #bulkingfood #howtobuildmuscle #bodytransformations #fittip

What are the different phases of the build up for a 5K? 📅 The first thing you should do is establish your goal race date From there, go back 14 weeks and periodize your training using the following process 👇 1️⃣ Mileage phase: 4 weeks Focus on gradually building your weekly mileage with easy to moderate runs. Add strides and hill sprints to keep your muscles and biomechanics primed ⚡ 2️⃣Tempo and threshold phase: 6 weeks Increase your lactate threshold and build a big aerobic engine. The workouts are mainly threshold intervals and fartlek runs, where the heart rate elevates in your zone 4 (considering 5 HR zones from the @Coros watches). RPE should be around 7/10. 3️⃣ VO2max & race-specific phase: 4 weeks Time to fine tune your anaerobic shape and speed endurance 🎯 These workouts will challenge you. Slightly decrease mileage to allow your body to adapt to the higher strain sessions. 🏁 This is an example of a hard race-specific workout: 6x800m at your 3000m/3KM race pace (slightly faster than 5KM race pace), with 90sec rest in between. _______________ 👊Do you want a training plan made by an Olympian? Check out my training plan, link in my profile bio 🔗

Did you know that there are 5 phases of speed training? Take it from @coachstedotcom - make sure to distinguish, periodize and plan accordingly relative to your goals and abilities.

Top Upper Body Pulling Exercises. Pull ups: king of upper body pulling. Can load it and periodize it just like any other primary barbell exercise. Pendlay Rows: generate force from the bottom position. Smokes the mid-traps, rhomboids, and rear delts, and it pairs perfectly with vertical pulling patterns. Can also load it and progress it just like any other main barbell exercise. DB Rows: Allows for a little natural torso rotation, which can increase lat stretch and improve contraction. Chest Supported Rows: Removes the lower back from the equation entirely, allowing you to focus purely on the pulling muscles without fatigue from stabilizing your torso. You can handle heavier loads in the target areas and work to true failure with low systemic stress. Meadows Rows: The landmine setup creates a natural arc that follows your lats perfectly, and the neutral grip position allows for maximum pulling strength while minimizing shoulder stress. #getstrong #hypertrophy #muscle

Can you train year round for Hyrox? This is a question I got asked yesterday And the answer is yes you can, if that’s your main goal but aslong as you periodize your training correctly Too many people spend too long training with high intensity Hyrox simulation type workouts Weekly classes and random workouts year round will lead to injuries and plateaus This doesn’t just apply for Hyrox but every type of hybrid training, also in events like strongman and even bodybuilding. When it comes to Hyrox or similar hybrid events you should be looking at building a good solid aerobic base for a certain period of a time Strength training should always play its part, but again should be periodized throughout the year After a base building phase we can then look at including, threshold work, an element of compromised running (not us much as you’re all doing) speed and endurance Then you can look at sharpening the axe with more Hyrox specific work, with Hyrox sims and workouts creating the same intensity as race day, giving you the chance to work on technique and tighten things up. Most of you are purely training for FITNESS not your actual specific GOAL and this is why you’re not looking, feeling or performing like you actually want. Also… Just working harder doesn’t cut it! But working smarter and knowing how and when to ADAPT is what gets results and keeps you in the game long term 🦾 #hyrox #hyroxtraining #hyroxplan #onlinecoaching #trainingplan #build #hyroxworld #results #periodization

You don’t NEED to periodize your training based on your period. (Pun definitely intended) Comment ‘INTENSITY’ for my free guide on using RPE to train with your cycle 😎 It’s common for some women to feel more fatigued during the late luteal & menstrual phases of their cycles. However, despite what all the ‘wellness influencers’ claim online, you don’t actually HAVE to change your training by only walking or doing yoga 2 weeks out of the month 🤦🏼‍♀️ This is a great way to make slow progress with your strength & muscle growth, which have irrefutable benefits for us. Although your cycle CAN for sure influence training, there are many more important factors to look at FIRST that impact your performance MORE — nutrition, stress, sleep, programming, recovery, etc — and the science confirms this (PMID: 37033884) Plus, no two menstrual cycles are exactly the same— not between two different people, and not even for the same person from month to month. This is especially true for those dealing with perimenopause, endometriosis, PCOS, PID, & hypo/hyperthyroidism, to name a few. So instead of putting a pause on your strength gains, focus on foundations: 1️⃣ Adjust your training based on how you feel by using intensity-based training during your workouts — aka listening to YOUR body. 2️⃣ Make sure you’re getting enough FOOD, especially carbs, because, hello energy! Most women tend to under-fuel. 3️⃣ Take the time to actually learn what’s happening in your body during each phase from reputable sources — knowledge is power. 4️⃣ Be sure you’re following a consistent program because how will you know if your performance changes if you’re just doing random workouts or taking 2 weeks out of the month off? 🤔 If you’re looking for high quality programming with hundreds of women, join my group training membership, Supple Strength! Your period doesn’t make you a fragile snowflake — it makes you a super hero 😎 Have you heard these blanket statements in regard to cycle syncing for training? Let me know in the comments!

Here’s what changed ⬇️ ❌ I stopped running my fastest EVERY run. Instead what I did: ✅ Got a coach ✅ Run on heart rate, and based on my individual heart rate zones (tested in a lab) ✅ Periodize my training (hard weeks, easy weeks, hard days, easy days, hard months, off season) ✅ Listen to my body and change my workouts depending on how my body responds ✅ Run on time, not distance which means the distance I cover depends on how my body responds (pace at my target heart rate) ✅ Race anywhere between 3 and 10K every month in season ✅ Focus on enjoying the process and recognizing that you have great periods and hard periods Get a structured running plan & learn everything you need to race your best💫 📈🚀Comment COACHING to learn more about my 1:1 coaching 🔗Comment START NOW for my marathon plans 🔗Comment PLAN for my free beginner running guide 🎥 Comment YOUTUBE to learn more in depth #marathontrainingtips #marathontraining #runstrong #runninggoals #runhappy #marathonrunner #trainingforamarathon #runnersofinstagram #runningcommunity #runnersworld #instarunners #heartratetraining #heartrate #runninginspiration #runningmotivation #marathontrainingplan #beginnerrunner #runcoach #keeprunning #runyourrace #runnerkarolineolsen #runningtips #runningtransformation #runningprogress

WHY YOU SHOULD PERIODIZE YOUR FAT LOSS PHASES (INSTEAD OF DIETING YEAR ROUND) ————————————————————————— Most people think fat loss is just about eating less. But here’s the truth: a calorie deficit is a temporary tool, not a permanent lifestyle. You should only be in a deficit during a structured Fat Loss Phase, not year round. The problem is many people live in this “always dieting” mindset, constantly eating too little during the week then overdoing it on the weekend. That back and forth cycle of underfueling and overeating doesn’t just stall progress, it tanks consistency, disrupts hunger and satiety cues and damages your relationship with food. So even after months of “dieting,” they end up spinning their wheels, frustrated, stuck and wondering why their body isn’t changing. Here’s the thing: staying in a deficit longer doesn’t fix inconsistent habits. If your approach is unsustainable, doubling down on it won’t suddenly get you leaner. That’s why periodization is key. Your Fat Loss Phase should be intentional, a defined period of focused effort where you maintain a consistent deficit, push toward your goal and then transition back to maintenance to restore physiology and performance before your next phase. That’s how you build long term progress, by cycling through strategic phases, not living in one endless diet. I discussed the importance of nutritional periodization, proper fueling and the benefit of Primer Phases in the 9 episodes I’ve done with @transformxruby Search “Brandon DaCruz 100% Real with Ruby” to listen to these episodes. 📧 Coaching Inquiries: [email protected]

Athletes don't have a "normal" workload. Which is why they need to periodize nutrition. Dr. Tim explains.

The highest jumpers on the planet periodize their training and this is how you can too #jumping #jumphigher #dunking #howtodunk #jumptraining #basketball #volleyball #strengthtraining #dunk