Phenomenal Phitness Periodization

Fitness Periodization model

Bio-psycho-social fitness planning,
model for periodization (Aagaard, 2012)

By Marina Aagaard, MFE

Make a holistic plan; bio-psycho-social fitness periodization
Inspired by the bio-psycho-social model, in which “the health of the individual is considered a product of dynamic interaction between its biological, psychological and social circumstances (Roessler, 2002)”.

Step 1: Holistic thinking
Think – before preparing your fitness plan aimed at positive results – about the fact, that:

Social and mental aspects affect physical aspects – a.o. it is important to be motivated for exercising and to have support from family and friends – and physical aspects affect mental and social aspects – a good health and physical power have a positive influence on mental and social aspects.

Step 2: Check your options
Remember that an all-round fit body, strong, stable and mobile, provides a solid foundation for good health and advanced training:

Many exercisers, novices as well as advanced, focus primarily on either cardiovascular, strength or flexibility training. The above model is a tool for reminding fitness professionals as well as recreational exercisers; consider – and preferably test – all of the potential areas for developing an all-round fit body; for better, balanced fitness periodization improving health as well as performance.

Step 3: Make a (better) plan
Use periodization: “A systematic approach to training that involves (progressive) cycling of the various aspects of a training program during a given period”.
Periodization can be either simple or complex; start by making a diagram or timeline for organizing and displaying goals for each period along with general training program content, this will get you started.

Note, that volume and intensity of training of the four areas typically differs markedly:

Strength – stability, endurance, maximal strength, explosive power
Cardiovascular fitness – aerobic and anaerobic capacity
Coordination – motor skills and balance (static/dynamic)
Flexibility – mobility, general and specifik flexibility (static/dynamic)

Normally each area is targeted differently; e.g. the four areas are not trained with equal intensity or volume (which could be implied by the model).
Volume and intensity depend on

1) you and your biological age (‘body age’), training age (the number of years you have been training regularly 2-3 times per week), health and physical shape, and if you are a novice or advanced exerciser, and

2) your goal, primary goal and goals for each period, and

3) present period, initial phase, basic training, advanced training or specific training for sports performance.

Holistic bio-psycho-social fitness periodization is a meaningful method for more motivating balanced fitness long-term training plans.
Good luck with your fitness periodization.

Read much more about periodization in my blogs and this brilliant book:
THE FLEXIBLE PERIODIZATION METHOD by Karsten Jensen, MSc.

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