Periodisation: The science of progression

 

Training blocks are a structured approach to organizing your training regimen over a designated period, typically ranging from a few weeks to several months. They involve manipulating various training variables such as intensity, volume, frequency, and exercise selection to achieve specific goals. The primary objective of training blocks is to systematically progress your fitness levels while minimizing the risk of overtraining and injury.

Read till the end to find free templates for your first powerlifting program.

 

Here's how it works and why it's important:

 

1. Periodization: Training blocks usually follow a periodized approach, where the training program is divided into distinct phases, each with its own focus. Common phases include the preparatory phase (building foundational strength and endurance), the hypertrophy phase (increasing muscle size), the strength phase (enhancing maximal strength), and the peaking phase (optimizing performance for competition or specific events).

 

2. Progressive Overload: Training blocks allow for the gradual increase of training stimuli over time, known as progressive overload. By progressively increasing the intensity, volume, or complexity of your workouts within each block, you continually challenge your body to adapt and improve.

 

3. Recovery and Adaptation: By structuring periods of higher and lower intensity training within blocks, you provide adequate time for recovery and adaptation. This helps to prevent burnout, minimize the risk of overtraining, and optimize performance gains.

 

4. Goal Specificity: Training blocks can be tailored to specific goals, whether it's improving strength, endurance, power, or sport-specific skills. By aligning your training focus with your objectives, you can maximize the effectiveness of your workouts and make more efficient progress towards your goals.

 

5. Individualization: Training blocks can be customized based on individual needs, abilities, and training preferences. This allows for a personalized approach that considers factors such as fitness level, training history, age, injury history, and lifestyle constraints.

 

Now, let's talk about Rate of Perceived Exertion (RPE) and its importance in block programming:

RPE is a subjective measure used to gauge the intensity of exercise based on how hard it feels to you. It's typically rated on a scale from 1 to 10, with 1 being very light exertion (almost no effort) and 10 being maximal exertion (absolute maximal effort). Here's why it's crucial in block programming:

 

1. Auto-regulation: RPE allows for individualized intensity adjustment during training sessions. It enables you to tailor the intensity of your workouts based on how you're feeling on any given day, accounting for factors like fatigue, stress, and recovery status.

 

2. Accommodating Variation: RPE helps to accommodate variations in performance due to external factors such as sleep quality, nutrition, and stress levels. Instead of strictly adhering to pre-set weights or reps, you can adjust the intensity of your exercises in real-time to match your perceived exertion.

 

3. Preventing Overtraining: Monitoring RPE helps prevent overtraining by allowing you to modulate training intensity based on your body's feedback. If you consistently find yourself rating exercises at higher RPEs than usual, it may indicate that you need to dial back the intensity or volume to avoid pushing too hard and risking injury or burnout.

 

4. Objective Feedback: While RPE is subjective, it can still provide valuable feedback on your training intensity over time. By tracking your RPE alongside other performance metrics, you can identify trends and patterns in your training response, helping to fine-tune your programming for optimal results.

 

Incorporating RPE into block programming adds a layer of flexibility and precision, allowing for more effective and sustainable progress towards your fitness goals.

Here are some free (credible) templates to get you started:

1. https://www.elitefts.com/coaching-logs/free-powerlifting-off-season-training-template-theres-and-off-season/
2. https://www.thestrengthathlete.com/freebies
3. https://liftvault.com/programs/strength/juggernaut-method-base-template-spreadsheet/