AG Fitpro

Periodization and the 3 Cycles of Training in Sports.

-Periodization is the process of an athlete strategically organizing and planning a training program and workout routine over a period of time for peak performance.

-The main goal for this approach is to continuously improve performance, reduce overtraining and avoid injuries.
They are:

1. Macrocycles- It takes more than 1 year. e.g for an Olympian athlete, it may take 4 years.
2. Mesocycles-approximate 4 to 6 weeks within a macrocycle. e.g., 3 weeks of progressive high-intensity training followed by 2 weeks of low-intensity training with a week of rest. There are 4 phases in this cycle.
3. Micro cycle- typically involves weekly training routines. e.g., Strength training for 2 days, cardio workout for 1 day, mobility training for 1 day, then rest.

4 Phases of a Mesocycle

1. Hypertrophy Phase- Focuses on building a solid foundation of fitness, to develop a muscular and metabolic base for more intense future training.
2. Strength or power phase- follows a resistance training program to increase maximal muscle strength. Works to increase the speed of force development and power by integrating sport-specific power/explosive exercises of low volume and high intensity.
3. Competition or Peaking Phase-attaining peak strength and power by performing a very high-intensity and very low volume sport-specific resistance training program.
4. Active rest Phase-allows physiological and mental recovery through limited low-volume resistance training or the performance of physical activities unrelated to the specific sport.

-Periodization is vital to an athlete since it provides a structured framework to progressively increase performance in a given sport, prevent overtraining and keep injuries at bay.

Miles logged,
reps finished,
Packing back the gains until next time.💪
monthly run.🏃‍♀️
in our next.🤝

Humble beginnings,I will aim higher,I will work harder💪💪

From 90 kgs to 82 kgs in 2 months. Shredding innit? Yes on average you can loose 1kg per week with proper diet and exercise 💪
#

One foot infront of the other we taking it step by step CPR certification

Just like a drug, Fitness is so addictive.Once you start seeing transformation in your body there's no coming back.Everyday you"l always challenge yourself to be better and eventually achieve the best version of you. Health is wealth,Exercising is Vital
Book a session with me for a workout programme,Meal Plan and Nutritional advise.