The basic idea of periodization is that the body has periods of high performance and low performance.
In a simplistic way, we can view the body's performance as a Sine Wave (see attached picture). But every succeeding peak is higher than the previous peak. And every succeeding valley is higher than the previous valley.
I don't think i need to prove this to you. Just try running a marathon (or other max effort performance feat) everyday. It is impossible.
The name periodization comes from the idea that there are "periods" of different goals in a training cycle.
The training cycle can be divided into:
-Macrocycle: refers to the entire training program. It also sometimes implies one year of training.
-Mesocycle: refers to the type of training/phases being performed. It can be as little as 6 weeks or up to 12 weeks/3 months.
-Microcycle: A phase of training of around one week in duration.
Example:
-In a one-year macrocycle,
-you can have four mesocycles, each one three months in duration, which are the Hypertrophy Cycle, Strength Cycle, Endurance Cycle and Competition Cycle.
-Weekly you have 3 training days, Low, Moderate and High (Intensity).
Why must we cycle?
The body has an amazing capacity to adapt to training demands. However if different (and maybe opposite) attributes are trained at the same time (Cocktail), eg Strength and Endurance, the body may (or more likely to) not be able to reach both goals optimally.
So to keep it simple: Cycle or Circuit but not Cocktail.
For the purpose of kettlebell lifting, different coaches have different ideas of which attributes takes priority: Strength, Endurance or Strength-endurance. In the olden days, Strength was believed to play a major role in kettlebell lifts numbers. Recent times however Endurance seems to be emphasized more.
Without trying to confuse you any further, the best kettlebell lifters have very good endurance.
Check out this blog. Eugene has very good articles which he read and translate from Russian:
http://girevoysportafter40.blogspot.com/2008/09/strength-or-endurance.html
Furthermore the AKC also emphasize volume with lighter kettlebells to build our base. So i think we can take it that Endurance takes a higher priority.
To make things simple, tying in with the priorities mentioned in Part I, a Macrocycle could have:
-a Volume Mesocycle
-an Intensity Mesocycle
-a Competition Mesocycle
If you like to learn more on Periodization, look for this author Tudor Bompa. In addition, Pavel's books like Power to the People, Enter the Kettlebell, Naked Warrior, Beyond Bodybuilding also outline many simple ways to design a training cycle.
Next instalment:
Kettlebell Program Design Part III: What to do in each cycle.
