#Periodisation

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#Periodisation Reel by @australianstrengthcoach (verified account) - PERIODISATION 101!!! Attention personal trainers!!! You need to watch this!!! Call me biased, but this is the best summarised explanation of how to
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@australianstrengthcoach
PERIODISATION 101!!! Attention personal trainers!!! You need to watch this!!! Call me biased, but this is the best summarised explanation of how to create your long term training plan that exists! This video is 12 minutes long. I was trying to get a short highlight for Instagram but as I replayed it, I realised that this information was too valuable to dilute. If you’re a personal trainer and want to know more than the majority of the industry, listen to this video and apply what I’m teaching. And if you want to master these principles, you need to join my VIP fitness business mentorship where I host 2 x online educations calls per week where I teach lessons like this as well as in depth discussions on the most up to date research on all things training as well as lessons in social media profile building, sales, marketing, and building a successful business in the fitness industry. For more details, send me a DM with the word MENTOR and I’ll get back to you with the details 👊 #strengthsystem #education
#Periodisation Reel by @australianstrengthcoach (verified account) - Periodization part 3 🤌🤌🤌 Bodybuilding edition 💪 In my previous 2 videos I taught you about how to periodize your train to maximise your performa
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@australianstrengthcoach
Periodization part 3 🤌🤌🤌 Bodybuilding edition 💪 In my previous 2 videos I taught you about how to periodize your train to maximise your performance. Now I’m here to present to you an argument AGAINST periodization with regards to periodizing for bodybuilding goals. The common argument is that periodization doesn’t work for bodybuilding. A more accurate way to frame this statement would be to say that this specific model of periodization is not optimal for bodybuilding goals. That doesn’t mean that periodization doesn’t work. It just meant that if your goal is bodybuilding, you should use a slightly different structure for your goals. The biggest difference between periodizing for performance and hypertrophy is that you wouldn’t need to peak in strength in the final phase of a long term bodybuilding prep as you would do for performance goals. Periodization is how we organise our training into different phases to achieve whatever goal we have within set timeframe. There isn’t just one way we can do this. Periodization done right works 👊 #periodization @strengthsystemonline
#Periodisation Reel by @australianstrengthcoach (verified account) - Do you have to use PERIODIZATION if you want results with your training? The short answer is NO Just like you can eat intuitively and lose fat, but
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@australianstrengthcoach
Do you have to use PERIODIZATION if you want results with your training? The short answer is NO Just like you can eat intuitively and lose fat, but I can assure you that at the highest level where athletes need to be at their absolute leanest, they are tracking calories and macros, just like at the highest level of athletic preparation, the athletes are periodizing. So what does this mean? Do you have to periodize? No! But if you do, I can assure you the results are just better 💪 #periodization @strengthsystemonline
#Periodisation Reel by @australianstrengthcoach (verified account) - The way we structure training over time is called periodisation, and there are many ways to do it. In this video I break down one of my favourite sty
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@australianstrengthcoach
The way we structure training over time is called periodisation, and there are many ways to do it. In this video I break down one of my favourite styles, monthly undulating periodisation, a method I learned from my mentor Charles Poliquin (rest in peace). It alternates between high rep hypertrophy blocks and low rep strength blocks, typically rotating every four weeks. This lets you focus on physical qualities that complement each other, like strength and hypertrophy, without spending so long in one phase that you start to lose progress in the other. That’s why it’s one of my favourite ways to build strength and muscle over the long term.
#Periodisation Reel by @australianstrengthcoach (verified account) - There's No Such Thing as the Perfect Style of Periodisation Every model of periodisation has strengths and weaknesses. Linear is simple and proven, bu
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@australianstrengthcoach
There’s No Such Thing as the Perfect Style of Periodisation Every model of periodisation has strengths and weaknesses. Linear is simple and proven, but it can leave you detraining other qualities. Undulating lets you rotate between strength and hypertrophy without losing either. Conjugate blends multiple qualities at once. The mistake is thinking you need to pick one and stick with it. You don’t. The real power is in integrating different models at different times, taking the best from each depending on your goals and phase of training. That’s how you build a program that isn’t limited by one system, but strengthened by all of them.
#Periodisation Reel by @hubermanlab (verified account) - EXERCISE IMPROVES HEALTH (IN PART) BY INCREASING "NEGATIVE"BIOMARKERS• - Resistance & endurance training cause elevated cortisol, blood pressure, infl
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@hubermanlab
EXERCISE IMPROVES HEALTH (IN PART) BY INCREASING “NEGATIVE”BIOMARKERS• - Resistance & endurance training cause elevated cortisol, blood pressure, inflammatory cytokines, altered electrolytes & blood volume. That is all short term & trigger adaptations that *reduce* all the same markers for extended periods of time. Dr Andy Galpin explains on the latest Huberman Lab Podcast Guest Series episode. - The episode is focused on recovery from exercise, which is when the adaptations to exercise occur. The information in this post is also important to keep in mind if you find that you do not enjoy exercise. All those elevations in blood pressure and inflammation are the adaptation to feel far better and be healthier outside of exercise. And of course as you adapt a given level of exercise gets easier over time. For those of you that enjoy exercising training this information is also relevant. It’s a reminder to push to discomfort. Safely of course but so that you trigger adaptations. - You can find the episode in all formats by going to hubermanlab.com. Everything is timestamped so you can navigate quickly to the topics most of interest to you. - Meanwhile, please put your questions in the comments section below this post and as always, thank you for your interest in science! - @hubermanlab @stanford.med @stanford @nihgov @nimhgov @nih_nccih @societyforneuroscience @cellpress - #neuroscience #science #ciencia #neurociencia #neuroplasticity #hormones #physicalhealth #performance #expert #endurance #resistance #weighttraining #cycle #periodization #hormones #recovery #progress #program #programming #bloodpressure #adaptation #heartrate #hrv #cortisol #inflammation
#Periodisation Reel by @australianstrengthcoach (verified account) - Periodization Part 2 ✌️ In my previous video I taught you that the best way to achieve your training goals is to prioritise one physical quality at a
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@australianstrengthcoach
Periodization Part 2 ✌️ In my previous video I taught you that the best way to achieve your training goals is to prioritise one physical quality at a time, saturate that quality before you move onto the next. Now I want to teach you how to sequence those qualities to maximise your performance. If you missed the first video, go to my last post and watch it. This is periodization 💪 #periodization
#Periodisation Reel by @steffanjones105 (verified account) - How I Use Bondarchuk's Classification and Periodisation in Fast Bowling🚀 📊Every training decision matters in fast bowling. Exercise selection. Load
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@steffanjones105
How I Use Bondarchuk’s Classification and Periodisation in Fast Bowling🚀 📊Every training decision matters in fast bowling. Exercise selection. Load balance. Session sequencing. That’s why I build every PaceLab program using Bondarchuk’s classification system : GPE (General Prep), SPE (Specific Prep), SDE (Specific Developmental), and CE (Competitive Exercise). ‼️It’s not the classification that changes—it’s how I periodise it for each bowler’s phase, profile, and priority. ✅Classifications in Practice: • GPE: Foundation work—strength, mobility, aerobic base. • SPE: Similar to bowling—med ball throws, resisted sprints. • SDE: Bowling-specific—weighted balls, attractor drills. • CE: Fast bowling—full-intent, match-like overs. ✅My 4 Periodisation Models of choice: 1. Concentrated Loading Focus on one quality (e.g., RATE). Bowl 3x/week, then 1 complex day (GPE + SPE + SDE + CE). Flip it the next block 2. Conjugate Rotate the main exercises every 1–3 weeks. Great for skill-hungry or adaptive bowlers. Keep CE but rotate the focus. Loaded, accuracy, duration or intent 3. Concurrent Train all qualities in a week. High days: CE + SDE. Low days: GPE + SPE. Example: AM bowling, PM gym/prehab. 4. Complex All classifications in one session. E.g., med balls, drills, full overs. Best used when nearing comp or consolidating skill. ✅PaceLab Integration: ⚫️Speed phase? Use concentrated loading. 🔴Pre-season? Go conjugate or complex. 🟢Rebuild phase? Use concurrent split days. 🔵Elite phase? Complex to maintain rhythm. ✅If you’re not classifying your exercises or layering them strategically, you’re not maximising development. Fast bowling demands precision. That’s why we train smarter—not harder. Join the evolution #pacelab #bondarchuk #pacelabprinciples #planning #fastbowling #cricket
#Periodisation Reel by @jimstoppani (verified account) - Same workout every week? That's not how SS8 works. I switch up the reps, weight, and rest every two weeks to keep your body adapting and the fat comin
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@jimstoppani
Same workout every week? That’s not how SS8 works. I switch up the reps, weight, and rest every two weeks to keep your body adapting and the fat coming off. It’s not random, it’s science. Link in bio to join the SS8 challenge before it’s too late. #SS8Challenge #FatLoss #TeamJYM #JYMArmy #JimStoppani #NoBSFitness #TrainSmart #FYP #WorkoutProgram #Periodization
#Periodisation Reel by @cbum (verified account) - Alright here's a real current update. I spent months healing my shoulder, then focused on getting stronger, building work capacity, and now my current
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@cbum
Alright here’s a real current update. I spent months healing my shoulder, then focused on getting stronger, building work capacity, and now my current programming is super high volume paired with high carbs and my body is sucking it all up. Periodization matters, don’t workout without a plan👇🏻 @stndrd training programs. @stndrd_collective 1 on 1 coaching.
#Periodisation Reel by @korisampson (verified account) - AD | @underarmour x @sportsdirect You don't need a winter arc when you never stop working towards your goals. But periodisation is very important in
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@korisampson
AD | @underarmour x @sportsdirect You don’t need a winter arc when you never stop working towards your goals. But periodisation is very important in training. “offseason” from specific aspects of your sport to work on things that got neglected or not prioritised during race and competitive seasons. For me this is to build back some muscle I lost in the endurance endeavours 😅 also an excuse to escape the cold outside a bit more by training indoors in the gym.
#Periodisation Reel by @muscleandfitnesshers (verified account) - Repost from @oksanagrishina • The NEW training program GLUTE PERIODIZATION is available to download. This 4 week program gives you 4 different types
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@muscleandfitnesshers
Repost from @oksanagrishina • The NEW training program GLUTE PERIODIZATION is available to download. This 4 week program gives you 4 different types of training intensities for the glutes☝🏻 💪🏼 • FOR CUSTOMIZED TRAINING/NUTRITION visit my SERVICE page. 👉🏻Link in my bio☝🏻www.oksanagrishina.com 🌐 . #getinshape #training #sale #onlineprogram #ogfit @oksanagrishina @madhouse_gainsasylum @scitecnutrition @ogfit.co #madhouse #scitec #scitecnutrition ogfitness #oksanagrishina #transformation

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