Comments on: Structuring Your Training Periodization

By: Dave Richardson

Dave Richardson — Sun, 14 Mar 2010 11:33:09 +0000

You’re right that it’s tough to ignore early season performance levels. It’s best not to think about what was achieved in training or races at last summer’s peak but only focus on what the training/racing was this time last year.Being 6.5 seconds faster in the 400m now compared to this time last year – that is a phenomenal improvement, indicating that your training methods are working.

By: Rest/Make up day 03-14-2010 | Crossfit Initiative

Rest/Make up day 03-14-2010 | Crossfit Initiative — Sun, 14 Mar 2010 00:02:32 +0000

[...] Structuring your Periodization Share and Enjoy: [...]

By: Mike OD

Mike OD — Wed, 10 Mar 2010 21:05:59 +0000

I think it was Ross Enamait who said it best…..”Random training leads to random results”. If you want to excel at anything in particular (powerlifting/strength, bodybuilding/hypertriophy, sports specific) you will do better with a plan suited for those goals.Of course life doesn’t have to always be a competition either, just follow your own personal passion whatever that may be and your own definition of success will follow.

By: Wed 20100310 « C. Lewis

Wed 20100310 « C. Lewis — Wed, 10 Mar 2010 10:26:40 +0000

[...] Training Periodization [...]

By: skustes

skustes — Wed, 10 Mar 2010 01:10:18 +0000

Leo, correct, there are people just training for general fitness, as I was until taking Track and Field back up a couple years ago. Prior to that was 5 years of dedicated CrossFit.I can tell you that it’s untrue that dedicated sport specific training necessarily leads to a lower level of general fitness. There are several sports that carryover to general fitness better than others, specifically Track and Field (mainly sprinting and middle distance, along with the power generation of Field events), gymnastics, and Olympic weightlifting.A good amateur 400m runner pulling a low 50s 400m will have no problems with any sporting event he finds himself in and most any cornerback or safety from any Division III college football team will crush whatever you through at him, fitness-wise.I can tell you that, while I may be worse at CrossFit workouts, I’m stronger, more powerful, leaner, and generally in better shape from 2 years of T&F than from 5 years of CF. Of course, the T&F was built on the years of CF, so the two can’t be completely separated.That’s not a knock on CF…I think it’s a good program that gets people working out hard and keeps people engaged, two huge keys to being in-shape. But you don’t really have to train in a random general way to be solidly rounded. Whatever it takes to get people moving though is great.To further what Dano said, the people that do the best at CF tend to do their own periodization (along with properly prescribed rest and recovery), focusing heavily on strength and power with far fewer intense circuits than typically prescribed by CF.CheersScott

By: skustes

skustes — Wed, 10 Mar 2010 00:53:42 +0000

Hey Mark, I did 5/3/1 as described here. I did 3-4 days per week, one big lift and an assistance exercise each day.Warmup sets are what I'd call "45/25 warmups". I just keep adding either 45s or 25s until I get to my work weight. So if my first work set of deadlift is 315 (3x45 per side), I'll do 135, 185, 225, 275, then go into work sets.Currently, I'm lifting 5/3/1 style a couple times per week, usually deadlifts one day, press and bench on another. I don't do squats right now because they tend to cripple me for sprinting, which is my focus now through July.No dietary changes...I might've eaten more. Basically just ate when hungry and ate till full. I was eating breakfast more often because heavy lifting makes me ravenously hungry and I was lifting at 6:30am.CheersScott

By: 03/09/10 – Strength and Sprints – Day 9

03/09/10 – Strength and Sprints – Day 9 — Tue, 09 Mar 2010 06:04:17 +0000

[...] Advice on Periodization [...]

By: Dano

Dano — Tue, 09 Mar 2010 00:49:26 +0000

As a former NCAA DI athlete, I agree that periodization is essential to peak performance….those athletes are highly specialized.For individuals seeking to improve and maintain their health, I do think general preparation like CrossFit is a excellent way to do that.I would bet that even CrossFit is periodized on some level…maybe not the one described above though.I love the blog and your perspective….thanks for getting the wheels turning!

By: Leo

Leo — Mon, 08 Mar 2010 23:15:18 +0000

It’s important to remember that with single-event periodization, you’re maximizing your fitness & performance for one type of event only. So if you’re training for a sprint event, you’re not going to be peaking in strength or endurance or swimming fitness or other sports.There’s nothing wrong with that, but others prefer to generalize instead of specialize (think Crossfit). That means you’re preparing yourself for any kind of fitness event, and generally results in a better overall fitness level but not quite as good for a single event. It depends on your goals.

By: Mark Cheney

Mark Cheney — Mon, 08 Mar 2010 21:58:25 +0000

Impressive strength gains. Can you talk more about the (5/3/1) program you followed? How many warmup sets, how many times a week, etc? Did you change your diet during this time as well?