One problem that many athletes face in the gym is monotony in their workouts. Monotonous workouts can lead to loss of motivation, and ultimately, a lack of results. Another difficulty is not having a structured program, which leads to not maximizing the benefits of a workout because there is no plan or goal in sight. Having a systemic approach to progression in place can prevent training plateaus. An understanding of the guiding principles of training and the rationale behind periodization is necessary to getting the most out of your training programs, but more importantly, enhancing your long term gains.

Periodization:

Periodization is simply the divisions an individual would follow in their training, which essentially breaks up a macro, meso, or micro cycle of training into various stages. Varying your focus within training cycles is essential to allow for successful progression of exercise and to minimize the likelihood of hitting sticking points and/or incurring an injury. Failure to cycle between training cycles can also lead to sense of “staleness”, which can diminish motivation and consistency.

The Overload Principle:

The importance of an overload stimulus is one of the first training principles that I learned about in my undergraduate course studies in physiology of exercise. It is one which is heavily researched, yet eludes the masses of individuals who step…

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