Effective Training Planning and Periodization Strategies

Personal Training System: Basic Concepts

• 1) Planning of training: This is a general term that includes the distribution of training periods, their characteristics, the purpose of each type of training, and the organization of the working sessions.
• 2) Training Periodization: This is the establishment of those periods in which the body is submitted to an active phase with a specific purpose.
• 3) Work periods: These are more concerted levels of activity. It is impossible to keep someone permanently in ideal physical condition. Taking into account that psychophysical recovery time must be established between each phase of organizational adaptation, training should be organized in periods of varying intensity.
• 4) Work Units: These define the training according to their purpose. For example, we can talk about a unit for speed training or the development of force.
• 5) Workshops: These break down the specific work into its organization and development within a work unit. The number of sessions and intensity will be determined by the type of work unit concerned and by the training period envisaged. This means that the adequacy of the working sessions is consistent with the period of work and meets the general criteria for the planning of training.

Phases of Training

• 1) Stage of adaptation effort: This is the initial period of training and aims to achieve early organic and functional adaptations that will tackle the stages of higher performance, as well as psychological preparation to accept later demands.
• 2) Stabilization phase: This coincides with the period of greatest demand and physical movement. It is essential to build psychological capacity, as the athlete is affected by a dual tension that produces physical exhaustion and generates the need for further training.
• 3) Step back to normal: This has the objective of maintaining a certain level of fitness, allowing the athlete to return to training in a timely manner.

Timing of Activities

Activities for the Phase of Adaptation to Stress

• a) Training for flexibility: Through physical exercise, we try to reduce its loss and regain our flexibility.
• b) Resistance training: We achieve the necessary adjustments to ensure that we respond to stresses.

Activities for the Stabilization Phase

• a) Strength training: Force is always associated with speed. There are three types of strength training:
  • Maximum strength training.
  • Force-velocity training.
  • Resistance force training.
• b) Speed training: Its objective is to shorten the time required to execute a physical exercise. There are different types:
  • Reaction speed.
  • Acceleration speed.
  • Maximum speed.
  • Resistance to speed.

Activities for the Phase Back to Normal

Maintain a discreet training level that allows for a reduction in the levels reached during the peak period.