Periodization

Training the same way continually for months on end doesn’t work.  In previous articles, I have stated many times how important it is to train in season.  You keep the body off guard, confusing it and making gains with cardio and strength.  Within each season, you can break things down a little bit further.  Periodization is taking the intensity level of each week and varying it so you can recover, build endurance/strength and maintain it.

This type training is the best example of training smarter and not harder.  By breaking the year into seasons, you can train specifically on levels that will bring you to the next level.  As we come out of the off season, we get into the smaller races that will help us get back into the swing of things and work on techniques.  Then, as you get closer to race season you start to do more cardio-based activities which gets you prepped for the race season.

During the race season, periodization can really make a difference because you allow your body to actively rest and maintain your level of fitness.  Active rest?  Isn’t that a contradiction?  It may sound like that, but in reality, you can still do some light activities and still get your rest in.  However, this does not mean you can do cardio while injured.  Active rest is only done when you are not sick and injury free.  This concept helps you recover and still stay active.

But the main reason this concept is so great for motocross is because you can train hard up to an event and peak, race and then maintain it for the next week.  Here’s an example of periodiazation leading up to a big race:

Weeks 1 – 3 are building stages which are moderate to higher intensity workouts.

Weeks 4 – 6 are peak weeks where you are mostly in higher intensity training.

Week 7 is race week where you might do motos to get your practice in.

Weeks 8 – 9 are recovery weeks involving low intensity cardio and some weight training.

So you can see how to build up to the race where you are peaking in physical performance.  Training at the same intensity all year round leads to plateaus and slower gains.  By working in periods, you can make sure you are in the best shape for the race.  You will be rested and prepared at the race, which hopefully yields good results for you.  Following the race, recovery is needed to help the body rebuild from the stress from the race and training.  This varying level of intensity helps throw the body off guard and keeps you prepared for anything.


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Posted on Feb 15 2010, under Training | No Comments »

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