What is Block Periodization?Oct 20, 2022
Block periodization is a type of training that involves dividing the year into distinct blocks of time, each devoted to a specific focus. For example, an athlete might spend four weeks working on strength, four weeks on power, and four weeks on endurance. By cycling through these different phases of training, the athlete can more effectively target their weaknesses and make more continuous progress.
This type of periodization is often used by Olympic athletes, as it allows them to peak for their key competitions. It can also be helpful for recreational athletes who are trying to balance different training goals. For example, a runner who is preparing for a marathon might use block periodization to make sure they are adequately prepared for the race.
Block periodization can be a very effective way to train, but it requires careful planning and execution. It is important to make sure that each block of training is properly structured and that the athlete has enough recovery time between blocks. Otherwise, the athlete may become overtrained or injured.
To set up your training for block periodization, you will need to first determine the block length. The most common block length is 4-6 weeks, but it can be tailored to fit your needs. Once you have determined the block length, you will need to map out your training schedule.
The best way to organize your training schedule is by dividing it into four general categories: strength, power, hypertrophy, and conditioning. Within each category, there are specific exercises that should be focused on.
For strength, you will want to focus on compound exercises such as squats, deadlifts, and bench presses. For power, you will want to focus on exercises that involve explosive movements such as box jumps, sprints, and jump squats. For hypertrophy, you will want to focus on exercises that target the muscles in a slow and controlled manner such as curls, lateral raises, and leg extensions. For conditioning, you will want to focus on exercises that elevate the heart rate and improve cardiovascular health such as running, biking, and swimming.
Once you have mapped out your training schedule by dividing it into four general categories, you can then fill in the specific exercises within each category. This can be done by looking at various workout programs online or in magazines and picking out the exercises that fit best for your schedule.
Last, it is important to remember that no program is perfect and you may need to make slight adjustments to fit your own needs. If something isn’t working for you or if you are experiencing any pain or discomfort, then make the changes so that you can continue progressing toward your goals.
Block periodization is an effective way to train for different sporting events. It is important to plan out your training schedule carefully and to make sure that you are giving yourself enough time to recover between blocks. If done correctly, block periodization can help you achieve your desired results.