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Word Count: 495
PERIODIZATION Still the best way Periodization training in cycles of gradually increasing intensity began with the work of Soviet sports scientist Dmitri Matveyev in the early 1960s Elite athletes Olympic weightlifters swimmers and track and field performers have used it all over the world to an ever-increasing degree since that time American Olympic lifters and power lifters have been using periodization for a long time for example Frank Zane Ripper 3 Fleck Steven 34 Periodization provides a method by which the plateau can be avoided One of the problems with most training programs is that it is the same day in and day out Intensity rep range etc tend to be varying constant However the body is extremely adaptable and will eventually stop responding to a certain exercise scheme regardless of the intensity Periodization provides a method of training that over rides the bodies mechanism by keeping them it plateauing There are two types of periodization strict and Modified Strict periodization consists of four or five distinct stages Each stage has a specific goal and method of execution Generally the program moves from a low intensity workout to short high intensity workouts Each phase stresses a different aspect of the muscle By changing the stress progress can continue without plateauing Modified periodization is for non-competitive builders and has four stages My personal workout will generally follow the modified periodization model It follows as Taken From httpstaffwashigtoedugriffinperiodhtml Stage 1 Base Volume High Intensity Low SetsExercise 3-6 Repsset 12-20 Type of movement slow continuous movement Purpose To build muscular endurance increase capillarization and blood flow to muscle Stage 2 StrengthEndurance Volume Moderate Intensity Moderate Sets-exercise 3-6 Repsset 8-12 Type of movement moderate speed Purpose To increase strength and muscle size Stage 3 Strength Volume Low Intensity High Setsexercise 3-4 Repsset 4-8 Type of movement fast but controlled Purpose build power Stage 4 Recovery Volume Low Intensity Low
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