Back to the Basics

So one of the things that I want to do as a coach is to be able to better educate my clients and athletes on the basics of training in a way taht is clear and beneficial.  This is where the idea of Back to Basics comes in.  A very straight forward resource going over periodization, training concepts, and topics that you want to see!

This first installment is on block periodization is goes over what it is, how to use it, and a brief program overview at the end that you can take and use in your own training.

What is Block Periodization?

Block periodization is a training method that has gained popularity among athletes and coaches in recent years. It involves dividing the training cycle into distinct blocks, each with a specific focus on developing different aspects of performance. In this article, we will discuss the basics of block periodization, including its principles, benefits, and how it differs from other training methods.

Principles of Block Periodization:

The principle of block periodization is to divide the training cycle into distinct blocks, each with a specific focus on developing different aspects of performance. The blocks are usually several weeks long, and each has a different emphasis on training variables such as volume, intensity, and specificity. The main principles of block periodization include:

1. Emphasis on specific training goals: Each block focuses on a specific training goal, such as strength, power, or endurance.

2. Variation in training variables: Each block varies the training variables such as volume, intensity, and exercise selection to stimulate different aspects of performance.

3. Strategic rest and recovery: Block periodization allows for strategic rest and recovery between blocks to allow for adaptations to occur and prevent overtraining.

Benefits of Block Periodization:

Block periodization has several benefits, including:

1. Improved performance: Block periodization allows for specific training adaptations to occur, leading to improvements in performance in specific areas.

2. Reduced risk of injury: Strategic rest and recovery between blocks can help reduce the risk of injury and prevent overtraining.

3. Increased motivation: By focusing on specific training goals, athletes are more likely to stay motivated and engaged in their training.

4. Enhanced recovery: By incorporating strategic rest and recovery periods, block periodization can enhance the body's recovery process, allowing for greater adaptations to occur.

How Block Periodization Differs from Other Training Methods:

Block periodization differs from other training methods such as linear periodization and undulating periodization in several ways:

1. Specific training goals: Unlike linear periodization, which focuses on gradual increases in volume and intensity, block periodization emphasizes specific training goals in each block.

2. Variation in training variables: Unlike undulating periodization, which involves frequent changes in training variables, block periodization varies training variables between blocks to focus on specific aspects of performance.

3. Strategic rest and recovery: Block periodization incorporates strategic rest and recovery periods between blocks, which is not a feature of linear or undulating periodization.

Conclusion:

Block periodization is a training method that has gained popularity among athletes and coaches in recent years. By dividing the training cycle into distinct blocks, each with a specific focus on developing different aspects of performance, block periodization allows for specific training adaptations to occur, leading to improvements in performance in specific areas. With strategic rest and recovery periods between blocks, block periodization can also help reduce the risk of injury and prevent overtraining. Block periodization differs from other training methods such as linear periodization and undulating periodization in its emphasis on specific training goals, variation in training variables, and strategic rest and recovery periods. If you are an athlete or coach looking to improve your training results, block periodization may be a training method worth considering.