The Promised Periodization Part II

If you didn't get a chance to read Part 1, take a moment to go back and review it HERE so you are caught up and everything in this article will make more sense.  This is an inside look at how I, from a strength coach and fitness professional standpoint, organize a long term training program (officially called a training "periodization," thus the title of this post). 

Before we get too far in the details let's clarify a few things first:

-The frequency of training (aka how often you work out) really depends on your goal, the time you have available, the intensity of the sessions and the duration (and/or volume) of the sessions.  In essence, the harder you work your body, the more likely that you are going to need significant time (48-72 hours) between strenuous sessions.  That doesn't mean you can't workout at all between that time, but it does mean that back-to-back days of high intensity training can be COUNTER-productive (especially for the same body parts on those consecutive days).  Many athletes "work out" (I'd say "practice" or "train", more aptly describes the approach and the goal) daily, but they typically alternate higher intensity and lower intensity days. It can be extremely effective to do a hard workout on Day 1, followed by a day of moderate intensity cardio and/or some foam rolling (soft tissue release), stretching (including yoga) and perhaps tai chi/martial arts forms.  If you are going to do two days in a row of high intensity, see if you can at least break it down into an upper body/lower body split for the days.

-Functional Movements vs. Muscle Group training: This is a hard fought battle within the fitness world, mainly because both sides can stimulate significant results.  Basically, the functional camp believes that the best way to train the body is through the major movements: pushing, pulling, rotation, compound leg movements (like squats and deadlifts) and core stabilization, while those in favor of muscle group training like to do exercises that isolate individual muscle groups.  Both have value, but I'd say that with all the sitting and the lack of proper physical activities in America, we need to practice proper movement technique.  Additionally, it is argued that these movements burn more calories and cause better neurological (mind-muscle) connections than standard isolation training.   There's no doubt that isolating a muscle group can really help with hypertrophy (building the muscle's cross-sectional size), but there is obviously more to fitness and training than just looks/aesthetics (again, it will all depend on YOUR main goal).  I would advise most Americans to take the functional movement approach.

-Olympic Lifts and Injuries:  I am going to keep it simple by saying that I think the sport of Olympic lifting (focused on movement-based lifts like clean & press, the snatch and the jerk) is terrific and I have a lot of respect for those individuals.  They are tremendous athletes.  However, the specific lifts they do are extremely complex and highly technique-based, and they spend years perfecting them.  For that reason, I think that most Americans should avoid these complicated lifts all the time. If you have the opportunity to learn them from a well-trained Olympic lifting coach or strength coach, awesome...go for it.  But even most personal trainers, fitness professionals and exercise enthusiasts are not qualified or prepared to teach you the intricacies involved in this lifts.  Stick to exercises you can control the weight on (even if you are doing max lift training) and you will significantly reduce the risk of injury (which is extremely counterproductive to your goal!).

-Focus on PROGRESSION:  Let's face it, we all are inherently wired for instant gratification.  We want it NOW, and your fitness goal is no exception.  But, like everything else that's worthwhile in life, a significant fitness goal is going to require significant time to be achieved.  That's why we must focus on progression.  My advice is to START SMALL and work your way up over the coming weeks.  If you've been out of training for a while (or even if you are starting a new program that you're unfamiliar with), then there is nothing wrong with only two 1-2 sets of each exercise or circuit and building up to 3 or more over the course of 4-8 weeks.  You will still be getting results because you are overloading your body (challenging the muscles more than they were previously used to, therefore it will stimulate the physiological adaptation you are after).  That's why in my book (and training philosophy) I preach of PROGRESSIVE OVERLOAD...over time you will create the changes in the body you are after step-by-step and bit-by-bit.

-Don't forget Mobility & Flexibility:  Everybody focuses on the exercises and working hard during a workout, but it seems that only long-time athletes give enough attention to the two factors that account for longevity and optimal performance: mobility and flexibility.  Mobility is about the health and training of the joints, so range of motion and dynamic movement of the body are optimized at all times.  Mobility helps keep the body injury free and prepared for activities at the end range of motion.  It makes sense that you want to support the muscles and body you work so hard to get, so mobility is necessary in that process.  Additionally, flexibility and strength actually go hand-in-hand...you cannot have one without the other.  True strength is going to involve some degree of flexibility, and in order to obtain optimal flexibility, a person really needs a good base of strength.  Do yourself a favor and incorporate mobility and flexibility training sessions at least 2-3 times per week through the course of this periodization (program design).

Of course, I know this all seems complicated (and long-winded), but I want to give you genuine insight into designing a program for yourself.  Part of the point is that I want to stimulate some follow up questions, comments or concerns from each of you so please feel free to add your thoughts in the COMMENT SECTION below.

I'd say that's enough of my ranting for one day...I'll be back in a few days to finish up Part 3 of this article, where I'll bring it all together for you to get the full picture!

Till then, peace...and train wisely!


Sincerely in Fitness,


Chad R. JohnsonPersonal Trainer (ACE-CPT)
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Martial Arts Instructor (Taekwondo 3rd Degree)