How do you create a Periodized training program?

A basic example of a linear periodization setup is the popular five sets of five repetitions on core exercises such as squat, bench, deadlift, and power clean. Add five pounds for upper body movements or ten pounds for lower body movements every training session in a progressive fashion until plateau.Click to see full answer. In this way, what is a Periodized training program?Periodization is a form or resistance training that may be defined as strategic implementation of specific training phases. These training phases are based upon increasing and decreasing both volume (which is reps times sets) and intensity (which is the load or percentage of 1RM) when designing a training program.Additionally, what are the three most commonly used Periodized training types? These phases are: alarm, resistance, and exhaustion. Alarm: The initial shock of a stimulus; an example would be the excessive soreness you feel at the beginning of new programs. Resistance: The adaptation to the stimulus; this is where we begin to get better at handling the workload and progress in a program. Also to know, what are the 4 phases of periodization? Periodized Training 101 The macrocycle is the longest of the three cycles and includes all four stages of a periodized training program (e.g., endurance, intensity, competition and recovery). The mesocycle represents a specific block of training that is designed to accomplish a particular goal. What is Supercompensation of training?Supercompensation is defined in sports science theory as the post-training period during which the trained function/parameter has a higher performance capacity than it did prior to the training period.