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  • Writer's picturemmoses93

Reach Your Fitness Goals in 5 Steps - Part 1: Periodization

Updated: Apr 17, 2020

This is a 5 Part Series on the Phases of Training and how jumping into the latest, greatest fitness trend can be counterproductive and potentially dangerous.

Part 1 – Periodization

Fitness is so accessible now. I came from a time where you either had to go to a brick and mortar fitness facility or buy DVDs to get access to fitness training programs. But now, it’s so easy to get any type of workout program or plan for your goals. The internet is a wonderful, wonderful thing.

Of course, there’s the dark side to the easy access; the market is flooded with quality and not so quality product thrown out “wily nilly”. My BIGGEST pet peeve is individual or random workouts posted without knowledge about how they apply to your long-term goals can be unsafe in many ways.


Your goal is weight loss. You see a super fun looking celebrity endorsed HIIT workout and you try it for a week … just because. You lose 5lbs that week. You’re super excited. You try another one the next week. Not as much weight loss and you’re feeling a little soreness in your knee. You don’t do the workout as many days as last week because your sore and tired and you’re not seeing the same, fast result. You stop doing the workouts … until the next time when you see another fun looking workout and it all starts again.

Does this sound familiar?

So many questions: Did you incorporate proper nutrition into your workout week? What is your workout experience and level? Do you have good form for the basic compound movements used in the workouts? Meaning if the workout said to do 50 squats, are your squats being done safely and effectively?

If you answered no to ANY of those questions then you need to read this whole series – all … 5 …. Parts!

But if you really don’t want to, here’s the bottom line: To hit your goals and maintain them, making fitness a lifestyle is done long term planning. No short cuts. That is all.

This long-term planning is called PERIODIZATION.

Periodization Fitness Program Design involves manipulating or changing training variables to reach goals and get maximum results over a specific amount of time.

General Fitness Goals include:

· Musculoskeletal Resiliency/Flexibility

· Endurance

· Strength

· Power

· Speed

In order to create an effective fitness plan, periodization planning includes and is not limited to:

· Goal Setting

· Assessments – Pre Plan, Progress Checks

Using the information from goal setting and baseline assessments, the plan is developed.

The Plan is created using the 4 components below and is refined on an ongoing basis based on progress checks:

· Long Term Plan (Macrocycle) – 1 year of training or more

· Short Term Plan (Mesocycle) – Single training cycle/block; 4-6 weeks

· Week Plan (Microcycle)

· Workout – Actual workouts/exercises (hours, minutes)

Interested in a fitness/wellness consultation or have some questions about nutrition and your current fitness program? Join any of my groups online (Facebook) and/or pick up my book, How to be Fit for Life - Eight Proven Steps to Reaching Your Fitness Goals, Getting Results, and Living the Fitness Life for more help with your fitness journey. And please feel free to contact me and I'd be happy to answer any questions you may have:).


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