How to Develop a Strength & Conditioning Periodization Program for an Athlete

Periodization training involves creating workouts that focus on the five main cycles of muscle development and conditioning. To develop a program for yourself that utilizes periodization, decide how much time you can invest in each cycle. The typical cycle is a minimum of one week, but you can go up to two weeks and change the order to suit you. Make sure that no cycle gets more time than the others. Create a workout plan and begin developing a stronger you.

Instructions

    • 1

      Create a workout during your first training period that focuses on endurance exercises. These exercises are designed to enhance your cardio effectiveness and your ability to work out for longer periods over time. In this workout, strive for four to six sets of low-intensity workouts. For example, get on a treadmill and run for two minutes at a low-intensity pace, which is indicated by your ability to breathe easily and engage in a conversation comfortably. Rest 30 seconds between sets.

    • 2

      Develop a workout that allows you to increase your hypertrophic ability. This second training period covers hypertrophic workouts of moderate intensity that are designed to force your heart rate up slightly through quick exertion, as in weight lifting. This forces the heart to oxygenate the muscles more intensely. Alternate your workouts between lifting weights with your upper and lower body. In each workout, do three to five sets of eight to 12 repetitions of the movement. Rest 30 to 90 seconds between each set.

    • 3

      Push yourself in strength-based workouts. This third training segment of workouts is highly intense and, as a result, requires shorter sets. For example, challenge yourself to lift 30 percent more weight than you would in a hypertrophic workout. In a strength-based workout, create a session that has three to five sets of lifts with fewer repetitions -- no more than six. Rest two to four minutes between sets to allow your muscles to recover just enough to meet the challenge of the next set. This stress, then recover then stress cycle builds strength.

    • 4

      Max yourself out with power workouts. This fourth training segment comprises short workouts because you are taxing your body at 70 to 80 percent of its ability. Find a weight that is very near to your maximum, and do three to five sets with at least one -- but no more than five -- repetitions. The intensity level for these workouts will be very high. Rest up to five minutes between sets.

    • 5

      Rest between completed cycles. Once you have completed a training period of each of the workout types, allow your body to recover. This will increase your odds for success in the next round, making you stronger with increased power, agility and endurance. Don't sit out -- keep moving. Get involved with recreational sports such as golf, tennis, softball and swimming. You don't need to push yourself but you want to maintain the cardio and muscular investment that you have made with the periodization program.