Periodization Training, the Basics – Three of Three
Now we want to understand how to design a program that considers volume, intensity, exercises and rest intervals. This article is based on Tudor Bumpa's method of Periodized Strength Training.
Volume refers to the number of hours or miles per week that you can allow for exercise. This will allow you to incrementally build (5 to 10%/wk) as a race or event draws near with efficient muscles and avoiding injury.
Intensity refers to the effort that is being put into the training sessions. In the early segments of a periodized training program, intensity of training should not be very high, rather the volume of training should be high. Later in the training cycle the intensity should gradually increase and the volume of exercise should gradually decrease as you near the event or race.
In the early preparatory phase, you want to employ a variety of exercises to strengthen core muscles and stabilizers muscles. Gradually lower the variety of exercises and focus on exercises that build the desired strength. Once into the season (competition phase) reduce strength training to maintain the new level of strength.
Rest intervals allow muscles to replenish energy stores (ATP and Creatine Phosphate) and flush lactic acid completely between sets. Also after a long workout 48 hours are needed to fully restore glycogen levels, even with a carbohydrate rich diet.
The recovery time between exercise sessions can be reduced to 24 hours with Massage Therapy. Relaxed muscles mean quicker muscle contractions (antagonist muscles don't resist agonistic muscles) and greater economy of movement.