Why You Need a Periodized Training Plan
You want to get stronger, faster, more skilled. You see lean and athletic people doing all sorts of crazy moves on Instagram, so you think that must be what it takes. You cherry-pick your favorites and do them in random succession.
You have good intentions, but you also have shiny object syndrome.
The key to fitness isn’t slapping together every exercise in existence. It’s not about mastering the most complex movements you see on Instagram.
In actuality, getting fit is really quite simple — it’s all about this one concept called “periodization.”
Why everyone should follow a periodized training plan
It’s important to strike a balance between fun and intentional.
To understand the benefits of periodization, it’s helpful to know the guiding concepts behind periodized training:
Purpose and intent: Random exercise yields random results. Unless you truly don’t care about what you get from your efforts in the gym, you shouldn’t be cutting, pasting, and slapping random movements together. That’s a good way to end up frustrated or injured.
Periodized training is intentional. Every workout has a purpose. This element is key — without purpose and intent, your goals play keep-away. When you prioritize periodization, you hop on the fast-track to your goals.
Progressive overload: The human body adapts. It’s designed to do so because that’s survival physiology. However, adaptation is a double-edged sword when it comes to fitness. Adaptation allows us to get stronger and faster, but it also leads the body to become more efficient. And in fitness, we want to bust through efficiency plateaus.
Doing the same thing over and over again leads to efficiency, thus plateaus. The principle of progressive overload stipulates that the body needs constant challenges and changes to continue adapting (AKA, getting fitter).
So, why should you follow a periodized training plan? Because that’s the only way you’ll see continual and significant improvements to your fitness.
Periodization in World Gym Athletics
The new World Gym Athletics programming focuses on functional movement and progression.
World Gym Athletics, our flagship performance-focused workout program, follows a scientifically-backed periodization structure complete with block periodization and linear periodization.
The all-new World Gym Athletics periodized programming breaks up a one-year macrocycle into three phases of 16 weeks (four months). Each 16-week phase is then broken into smaller chunks to keep the focus tight and the workouts intentional. No matter what your training status is, World Gym Athletics coaches can modify and scale workouts to suit your needs. The same goes for athletes who think this might be too easy — promise, we can make it tough.
Every World Gym location will implement this new periodized training, so no matter where life takes you, you can keep trucking along toward your fitness goals. And don’t worry about missing a day: This program is designed so that missing a workout here and there isn’t detrimental to your progress.
Prepare: This is where you’ll ease into your new programming. The focus is on biomechanics and moving through full ranges of motion without pain. In this phase, you’ll master important positions such as the squat, hip hinge, and overhead extension before increasing loads.
Progress: This is where you grow and improve. The emphasis lies on building strength, improving skills, and increasing endurance to prepare you for phase three.
Perform: This is all about reaching your peak. Phase three readies you to perform things you may have previously only dreamed of. Athletes who complete the full cycle will be able to participate in strenuous activities like obstacle course races, mountain biking, hiking, climbing, endurance events, and more without pain or injury.
Down to the nitty-gritty: Workouts are the meat of the program and what you’ll focus on day to day. Each workout advances our goal of equipping every athlete with the perfect blend of performance and sustainability.
We accomplish this by incorporating elements of high-intensity interval training, weightlifting, endurance, mobility, and functional training across the week.
Each workout begins and concludes with a discussion, so all athletes leave feeling informed and confident about the program. Feel like the new-and-improved World Gym Athletics is for you? Talk to a trainer or staff member at your World Gym.