A guide to training phases - how to change your workout to see real physical changes

Do you make the mistake of training the samehow to change the routine because creating
way week in week out? Variation is not only theprograms and periodisation is a real science. So
spice of life but when it comes to health andfor those who know this already I simply ask: are
fitness it is paramount.you currently implementing a structured plan of
In the following article I will outline same strategiesphases?
- Why change exercise variables?In regards to what exercises to use, you can
- What can I change?either think of training muscle groups e.g. back,
- Phase trainingchest, legs, shoulders, biceps, triceps or
- A recommended planmovement patterns e.g. push, pull, twist, lunge,
Lack of variation can lead to:squat, bend; or better yet both.
- Injury through repetitive strainWeek 0-2 Stability (to correct posture and
- Performance/ progress plateaus due to lack ofenhance core stability)
physiological adaptationWeek 3-5 Growth (increase fat burning potential
- Boredom from a lack of new stimulusthrough adding muscle)
So what can and should I change in the exerciseWeek 6-8 Strength (increase functional strength
program?and fat burning potential works more of the fast
Every 2 to 4 weeks depending on the frequency,twitch muscle fibres)
intensity and your training experience, variablesWeek 9-11 Fat Burning circuits (as the name
should be changed to enhance performance andsuggests)
limit the potential plateau.Week 12-14 Endurance (works more of the slow
Possible variables to change include:twitch muscle fibres)
1. Exercise typeWeek 15-17 Power (optional - I combine this into
2. Exercise orderfat burning circuits)
3. Exercise durationConclusion
4. Speed of movementWithout a doubt one of the major reasons people
5. Intensityfail in reaching their physical goals comes down to
6. Number of repetitions (individual timeslack of preparation. However through careful
performed)planning using the principle of variation or phase
7. Number of set (groups of repetitions)training, plateau can be broken and dramatic
Phase trainingresults are again possible. For those who are new
Phases are essential to progression as theyto these strategies I encourage you to implement
provide the blueprint to achieving goals. There arethe basic plan outlined. But unfortunately for the
many possible phases an individual can go throughrest of you it may be a case of not implementing.
- it obviously depends on the desired outcome.If that is the case I challenge you now to get
The National Academy of Sports Medicine usesyourself a blank book, sit down and plan the next
the following basic model: Stability -> strength ->12-16 weeks of your exercise regime using the
powerprinciples of phases training. I guarantee it will add
In creating a fit, lean, balanced, functionally strongmore drive to those workouts. Good luck!
and mobile body I use the following phases:Your 3d Coach
- Stability involving necessary postural correctionCraig Burton
- StrengthArticle by Craig Burton. Craig is a prominent
- Muscle GrowthEuropean based holistic health and fitness coach
- Fat burningand founder of 3D Personal Training Systems.
- EnduranceCraig is a Sports Science graduate with
- Powerpostgraduate accreditations in nutrition, massage,
A possible plan:athletic training, and corrective exercise therapy.
The following will give you a very basic idea of