WHAT’S THE BEST WAY TO WRITE MY OWN TRAINING PROGRAM?
Today, we're tackling a question that might be buzzing in your mind:
"How do training blocks work and what exactly are they?"
Let's break this down into bite-sized pieces so you can understand and apply this powerful concept in your training.
Before we jump into the nitty-gritty of training blocks, let's set the stage with a quick primer on periodization.
This concept is key to understanding how training blocks work and why they're so effective.
What is Periodization?
Periodization is a systematic approach to organizing your training.
It's all about breaking down your fitness journey into distinct phases, each with a specific focus.
Think of it like a roadmap for your training year, where you strategically plan different periods to build up your fitness, skills, and performance.
Why Periodize Your Training?
The main goal of periodization is to maximize your gains while minimizing the risk of overtraining and injury.
It helps you progress steadily by varying the intensity and focus of your workouts over time.
This approach keeps your training fresh, challenging, and aligned with your evolving fitness goals.
What Are Training Blocks?
Now, onto the main act: training blocks.
These are essentially the building blocks of your periodized training plan.
Each block is a focused period within your overall program, dedicated to a specific aspect of your fitness.
The Essence of Block Periodization
Vladimir Issurin, a renowned sports scientist, brought the concept of block periodization into the spotlight. In this approach, your training is divided into blocks, each designed to build upon the last, much like levels in a building.
Breaking Down the Blocks
To really grasp how training blocks function, it's crucial to understand their main components: Phases, Mesocycles and Microcycles. These elements work together to create a structured and effective training plan.
Phase = Series of Blocks: This is where several blocks are combined to achieve a broader goal, such as preparing for a competition or improving overall fitness.
Mesocycle = Block: A focused period in your training where you concentrate on improving a specific aspect, like strength, endurance, or power.
Microcycle = Typically a week of work within a block.
How Do Training Blocks Work?
Training blocks aren't just random workouts strung together; they're carefully planned to ensure progressive and sustainable growth in your fitness journey.
Progressive Overload: Each block introduces a new level of challenge, increasing workout intensity, volume, or frequency to push your limits.
Specificity and Variety: While focusing on specific goals, training blocks also incorporate variety to ensure all-round fitness and prevent plateaus.
Recovery and Adaptation: Crucial to training blocks is the balance between hard training and recovery, allowing your body to adapt and grow stronger.
The Classical Setup: A Closer Look
The classical setup of training blocks is a tried-and-true method that guides you from building a base to reaching peak performance.
Accumulation Phase: Building a strong foundation with higher volume training.
Transmutation Phase: Shifting focus to specific skills or strengths with higher intensity and lower volume.
Realization Phase: The peak phase, where you aim to realize the gains from your training, often leading up to a key event or goal.
Why Use Training Blocks?
Training blocks provide a structured and effective way to approach your fitness journey.
They help in systematically varying your training focus, preventing burnout, and ensuring continuous progression.
Conclusion
Understanding periodization and training blocks is crucial for a successful and sustainable fitness journey.
Whether you're just starting out or are an experienced athlete, these concepts can revolutionize your approach to training.
