经过Michael Krueger
现在周期化已经存在了相当一段时间. The Soviets did a lot of research and application of this technique back in the 1960s and, along with some help from steroids, kicked the world’s collective butts in most strength sports. With some subtle and not so subtle variations, it has endured as the best way for competitive athletes to train.
那么,这对我们这些方法aren’t competitive athletes, but still want to get the most from our training?
这个怎么运作
许多举重者认为，如果您全力以赴，每次训练时都会残酷地击败肌肉，那么您将变得大而强壮。他们说，您需要做的就是吃大量的食物，在锻炼之间等待足够长的时间以允许恢复，然后一次又一次地重复该过程。实际上，这将持续一段时间，但是从长远来看，这是不可持续的。
Periodization is little more than planned change. It is understood that your body will eventually adapt to a given stressor, thereby limiting the effectiveness of that stressor to induce further improvement. Study after study confirms that you need to make some changes or your ability to continue to progress will be blunted.
This is what periodization is designed to prevent: staleness, burnout, injury, frustration, and failure. Planning for the seemingly inevitable plateau might appear to be a bit on the defeatist side, but this isn’t so at all. By planning you actually avoid the “plateau” and replace it with an anticipated “cycling.”
Some might say this is semantic jibber-jabber, but it really isn’t; it works well on two different levels. As I’ve mentioned before, fitness has a huge mental component, and if your head isn’t in the game, your body sure isn’t going to be. By planning your cycles you demonstrate an understanding of how progress works so you won’t be disappointed when your gains start to slow and the workouts become mentally tough to the point of being onerous. At this point the planned changes kick in and your workouts become fresh and exciting again.
在身体方面，骑自行车可以摆脱过去几周的残酷努力工作。肌肉需要大量时间来适应营养和休息才能生长。如果您将肌肉推到最大程度上，然后继续尝试将更多的肌肉赶出，它们将失败。有时，失败非常壮观，最终在肌肉撕裂和肌腱破裂。其他时候，您的表现才开始降级。每次锻炼，您的数字越来越贫穷。您一直很累，甚至可能会因小感染而生病。这是您的身体告诉您您已经过度训练了，现在将不得不付出代价，而且价格确实很高。过度训练虽然在娱乐运动员中很少见，但可以并且确实会影响任何不训练聪明并注意警告信号的人。完全康复可能需要数周，数月甚至数年的时间，这就是假设您实际上将永远康复。
复杂？
如果您曾经看到过分期图表绘制锻炼，体重，锻炼，强度，体积，营养和其他变量，那么您认为这太复杂了，让普通人参与其中，更不用说找到了有利。幸运的是，它不一定是那样。
You have probably noticed how making a small change in an exercise can have a big effect on how well it works. What periodization does is put those small changes into an organized plan. For instance, changing from a sitting to standing position on an overhead press or altering the width of your grip on the bar can completely change the exercise. Switching rep schemes or the number of sets or even just the order of the exercises makes a huge difference. This keeps your mind fresh, challenges your body, and forces adaptations in both.
In its simplest form, find your starting point and work until you hit the point where you aren’t making any more progress. Once you get there, don’t make an all out effort to smash through it; instead, end the cycle, back off, and then begin again. You start the new cycle with increased poundage in comparison to where you began the previous cycle, or with new rep ranges or different performance criteria for the exercises. The idea is that each time you end one cycle and begin a new one, you come back a little stronger than you were before.
Traditionally, the cycles run about 12 weeks with a low weight/high rep phase, a medium rep/medium weight phase, and finish with a high weight/low rep phase. Each of these phases are meant to place a particular type of stress on your body: muscular endurance, followed by hypertrophy and, finally, strength and power. This can be programmed very methodically to bring you to a competitive peak on a specific date.
这是我与经典分期训练略微不同的地方。它主要是出于实用主义和简单起见的。
Real Life Adaptations
我与一些客户讨论了有关计划的分期，或更确切地说是缺乏计划的分期。事实的真相是，除了最基本的级别外，许多人没有足够的努力或足够的努力来分期进入方程式。
The problems begin with consistency. If you miss a couple of scheduled workouts per month or ever miss two in a row it is difficult to realize any huge benefit from the progression built into periodization. If you are a chronic routine switcher or like to “try new things” on a lark, or if you have a competitive streak and try to beat your work out partners in impromptu contests you probably won’t get a lot out of periodization.
如果您不喜欢高度强度锻炼，并且不要将自己推向最大，那么分期将对您有限。如果您在专注于要完成或坚持计划或不喜欢保留记录的事情上时遇到困难，那么这也许不是您的路。
But, even for those who don’t fit into the classic periodization mold, there is still something that you may gain from it. If you are willing to always try for a little more, one more rep or one more pound, and then when you can’t increase anymore, lower the weight and start over again with a little more weight than when you started, you will get stronger.
这是周期化教给我们的简单信息，它适用于所有人。努力工作，定期增加体重，直到您不再进行目标代表计数，然后降低销售代表并继续增加重量，直到您进行舒适的最低次数，然后减轻体重，提高重量然后重新开始。
A Lifelong Quest
If you apply the lessons of periodization, even loosely, you will get stronger and you may avoid burnout. Developing fitness takes time and the smarter you go about it the better the results.
如果您想继续一周，一年又一年，十年后的十年逐年稳步改善，那么分期是必经之路。一点点计划的回报并不是不错的回报。
Michael Krueger是NSCA认证的私人教练。在美国海岸警卫队任职时，他开始接受健身训练。他与威斯康星州麦迪逊市及其周围的消防员和其他人合作。他可以为消防部门，公民组织和运动团队提供培训，咨询和演讲活动。他发表了许多有关健身，健康和身心连接的文章，并在德克萨斯州达拉斯的IAFC 2009年健康日上发表了演讲者。通过mkptllc@gmail.com向他发送电子邮件。
