The Phase IV Philosophy: Periodization Principles

At Phase IV, our team of experts assess and train all clients in two broad areas of fitness:

Structural preparedness: Structurally, your body needs to be strong, flexible and biomechanically sound to perform correct technique for your fitness activities and tolerate the training necessary to peak the fitness of your metabolic energy production systems

Efficient metabolic energy production: Metabolically, your ability to produce energy efficiently to meet the demands of your sport is paramount for success

Most fitness programs are limited by failure of the structural system to sustain the workload necessary to achieve peak metabolic fitness. Injury relates to the structural system as fatigue relates to the metabolic system. Both are failures of their respective systems and represent roadblocks in you quest for health and fitness. They are eliminated only by using a scientific, measurable approach to physiological assessment and training.

Periodization Training Principles: For All Health & Fitness Training

This approach is called Periodization Training and it has consistently produced the best athletic performances across all sports for the past thirty years, because this is how the body responds best to exercise. It works for athletes and for anyone else who wishes to get healthy and fit while avoiding injury. First developed by the Eastern Bloc countries during the Cold War when they sought to dominate the sporting world through science, research, and physical domination. The Eastern Europeans put their collective resources into manufacturing the world’s best athletes. They performed extensive research to discover the most effective training regimes, and were able to control variables in ways the West could not match.

Periodization training is effective because it exploits the body’s great potential for adaptation. Based on Seyles’ Fundamental Laws of Human Adaptation, Periodization training breaks the training program into cycles (or periods) where fitness is developed in a scientifically rational sequence.

It is now understood that exercise is a form of stress on the body, stimulating an increased production of natural hormones to shore up the body, and meet the demands of activities. These include growth hormone, testosterone (even in women) insulin, and others. However, the body is such a great tool of adaptation that after about six-to-eight weeks of the same activity, the body becomes stronger and can handle the load without experiencing stress. The hormone back-up fades, and so does performance if the exercise stimulus is not altered in such a way as to create new stress on the body, and peak hormone production again.

At Phase IV we strictly follow the basic tenants of Periodization realizing that all exercise is futile if rest and recovery periods are not provided. Hard work is always followed by time for recovery. Recovery is when your physiology evolves, and where the benefits of your hard work are realized. No one ever became stronger during a workout, it is in the recovery period when we become fitter. Additionally, after eight weeks of the same exercise stress and adaptation occurs, we alter the stimulus to achieve constantly peaked hormone levels and therefore peaked fitness.

This approach solves the training puzzle of balancing hard work and smart recovery to allow for fitness adaptations, and a “hardened” body able to sustain all the hard work necessary to peak your metabolic fitness, lose weight and get the body and lifestyle you desire.

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Benefits of Periodization Training

  • Exploits the body’s powerful hormone response to the stress of new exercise stimulus
  • Creates a sustainable fitness program as it avoids mental and physical burnout and over training by constantly varying workout stimulus and providing built in rest periods for recovery
  • Allows you to create exceptional peaks in fitness for key events like active vacations, summer activities etc. and remain fitter all year long
  • Protects the body from injury as it brings fitness to a peak

Realizing exercise stimulus must be altered every six-to-eight-weeks to force future adaptation, the next question is: What physiological attributes should be developed first, second, third...and so on?

First Things First: The Importance of Structural and Metabolic Base Training

Early in the yearly training cycle all highly effective and sustainable fitness programs must provide a sound foundation, building your fitness to a peak later in the training program. This foundation for all sports and activities lays in a highly developed aerobic base, and well-established functional joint stability. This is what Phase IV does better than any one else, and why discerning coaches like Bob Kersee and medical doctors continue to turn to Phase IV to create these programs for their world class athletes, recreational competitors and health risk patients alike.

The Benefits of Aerobic Fitness

  • Re-engineering your metabolism to burn body fat as a preferred energy source
  • Spares the vital carbohydrates stores in the muscle cells (glycogen) during moderate exercise and maintains energy levels
  • Increase your fat burning potential avoids fatigue producing lactic acid build up in the muscle cell (stops you from “bonking”)
  • The aerobic muscle cell enzymes actually use lactic acid as an energy source and helps clear it from the muscle cell, delaying the onset of fatigue during higher intensity exercise
  • All recovery periods are aerobic and great aerobic conditioning allow for quicker recovery between highly productive intervals of hard work

Why is Functional Stability so important?

For young or older active individuals, the first prerequisite for physical performance and sound function in daily activities is the ability of the muscles tendons, ligaments, and fascia to work together and create biomechanically sound movements at the joints. Functional stability is where strength and flexibility blend to create meaningful, synchronized movements, allowing for proper execution of daily activities and exercise and protect against tissue overloaded and subsequent injury.

Benefits of Functional Joint Stability

  • Well-balanced strength and flexibility of the muscles and tissues around each joint creates efficiency in movement, avoiding wasteful energy expenditure during daily activities and exercise
  • Improves force production, as proper joint alignment maximizes the leverage created by bones
  • Creates proper loading of joints to prevent injury
  • Flexibility and elasticity of properly trained ligaments, tendons, and fascia allows them to act as shock absorbers, storing potential energy to be given back later in the movement cycle

Once you have established adequate structural and metabolic Base Fitness, the prerequisite for all active lifestyles, the next phase of periodization is where differentiation occurs in accordance with the needs of your sport or recreational fitness activity. After an evaluation of your exercise needs and your personal strengths and weaknesses, the next Phases of Periodization will be planned.

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Maximum Strength Phase

Maximum strength development requires progressive resistance exercise utilizing weights, rubber bands, and other resistive devices. At Phase IV, through proper program design, strength improvements can be accomplished without increasing muscle size and mass! If you don’t want to get bigger muscles but want a long lean look instead, this can be accomplished with scientific training techniques. Your personal needs as they relate to your physical activities or sport will dictate how much time is spent in this phase.

Power Phase

Power is a vital prerequisite for all physical exertion, but in varying degrees. Power and strength are often misunderstood. If strength is the ability of the muscle to develop force with contractions, power adds a time element i.e. the ability to generate the force quickly is called power. Exercise and fitness activities are about power. You import power to the ground with your feet when running, to the ball with your racquet or club, and to the pedals on your bike. After developing strength it must be transformed into power to be functional for all your activities.

Speed Phase

In many sports speed is a critical requisite for success. However, speed for an Ironman athlete is different than speed for a 5K runner. For long events like the Ironman, fast times are achieved with efficiency and the ability to conserve energy to keep going, not by leg speed. In the 5K race, leg speed is needed to do well.

Peak Fitness

The purpose of the entire Periodization Training Program is to bring fitness to a peak for a given event or competition. After all the cycles of hard work and recovery are orchestrated to build fitness throughout the training period, we then reduce the workload and watch your fitness skyrocket. This is called the “taper” and it is the most neglected concept of exercise and fitness.

At Phase IV your Licensed Coach and Strength Training Performance Specialists will taper your exercise routines by decreasing the frequency and duration of the workouts while keeping intensity high. If you typically do harder workouts every forty-eight-hours during the taper, you will reduce them to every 72-hours and perform a shorter, harder workout to peak your fitness.

Strength Endurance (Maintenance):

Once fitness is brought to peak it can be maintained for only about eight weeks. During this period it is important to maintain strength and endurance with continued but reduced weight workouts and training sessions. After developing a solid fitness program you can reduce overall training volume (hours) by two-thirds and keep fitness high, as long as training intensity is maintained.

Yearly Periodization Program:

Periodization Training is about revisiting each phase of the program year-after-year. After a brief break in training for total mind and body necessity, you will start all over again with Base Training and all other Phases of Periodization Training. In this manner you build on last years accomplishments and year-after-year you continue growing your fitness capacity. It is a proven, safe and effective method of training. This is why it is used now by all professional sports teams, and it will get results for you too.

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