posted January 2009
"Periodization" describes a training system that varies exercises and intensity over a period of time. It's designed to improve sports performance by improving power, speed, endurance, balance, and explosiveness. The calendar is broken down over 4 "periods" in-season, strength preparation, high intensity, and plyometrics. There are several different versions of the 4 periods, but the work is essentially the same.
This is the time of year for high intensity workouts. It's when I hit the weights about as hard as possible. Golf begins in April, so I work backwards to prepare for "opening day."
My high intensity workouts go like this:
Monday: Spin for 40 minutes; short rest followed by:
Squats, high pull, leg raises (highest difficulty...legs to bar), and back extensions
5 sets, varying repetitions 5-6, 3-4, 2-3, 1-2, 2-3
Weight: work to maximum with good form
Rest 2-3 minutes between sets
Tuesday: Active Recovery Day...foam roll and 4 mile slow jog.
Wednesday: Hard run...4 miles of intervals...break for breakfast...weights an hour after breakfast:
Dead lifts, pull ups, Wood Chops, Reverse wood chops
Thursday: Same as Tuesday
Friday: Medium Run or Spin is I feel energized...otherwise weights only
Bench press (or push-ups on medicine balls), jockey row, Barbell Clean, Weighted back extension Curl-up.
Saturday: Same as Tuesday
Sunday: 45 minutes walk
After 3 weeks...do an extra rest day on Friday, then back to full schedule for 3 more weeks.
Mid-February to April 1st involves plyometrics which convert strength to useful power.
