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What is periodisation?

by Shaun Kober
September 14th 2020
00:40:01
Description

In this episode, I go into detail on different periodisation models, and how to apply the different tools of progressive overload to elicit specific responses to training.

Question: I&apos... More

your what is up guys, welcome to today's episode of the live transform podcast. I'm your host, Sean koba. Every now and again I do a Q and a session where people send me a DM or comment on my Q and a post on my social media platforms. You can find them at coach underscore codes on instagram kO bes and also performance functional training on facebook for those interested. I also have a youtube channel at performance functional training where I upload a heap of free content and I also referenced them sometimes in these podcast episodes, let's get started. The first question comes in from Aden who I know from my time in the Australian army and he writes. So my question is a rookie one but one I struggle a bit with when putting it to practice and that is the balance with weight training and cardio endurance for example, I'm trying to smash a 3.2 kilometer run and along the way improve all my 408 100 m interval times, et cetera have slowly improved them over the years whilst continuing average volume strength training.

But obviously that hits a wall very soon. Even doing 3-5 reps of 3-5 sets of back squat in the week cripples me for my runs, which I find odd because it's such low volume. What is the most effective way of progressing both side by side in your opinion or should someone who is not a crazily talented runner, cease the strength training altogether until the runtime is achieved. Excellent question and I'm going to dive into some different period Ization models as we go through the, the answer to this question. So first of all, we need to understand what period Ization is, What is period Ization? It is essentially having a goal and then working backwards from that goal and putting these processes in place on a daily, weekly, monthly basis that is moving in the right direction. So we need to have a look at what our goal is and then we need to have a look at where we're at right now. And then we essentially work backwards to fill in the gaps. Now, you can find out more information about how to do proper goal setting in one of my first episodes, which I'll have linked in the show notes.

But essentially period Ization is having a plan and then sticking to that plan and going through different models and different blocks of period Ization. Now there's three main types of period Ization. Before I get into the individual models of period Ization though, I do want to say that there's a million ways to skin a cat. So you need to find the one that works best for you and that's looking at what your strengths are and looking at what your weaknesses are and also having a look at what your mindset is because some period Ization models work really well for some people and other period Ization models don't work so well for some people. And that's because some period Ization models will Have you following the same program for 6-8 to 12 weeks. Whereas other models, like the conjugate system, which I'll dive into in a moment essentially has you training different sessions, different body parts, different modalities, um different movement patterns, etcetera, every single training session.

And I'll give an example um, towards the end of the episode of how I use the different period Ization models to elicit the results that I want with. Not only my one on one clients, my fighters, my pt clients, my general population clients, but some of the sports teams and rugby teams and things like that that I've worked with in the past. So the three main period Ization models that I'm going to talk about in today's episode are the linear model. The non linear model or undulating model, which I'm going to refer to from here on out as the conjugate system. And we also have blocked period Ization and each one of these period Ization models is or can be used in different circumstances for different scenarios to elicit different results. And I'll give an example of each one of these as we go through. So the first model that I'm going to talk about is the linear model. Now, the linear model is a very simple, easy to understand period Ization model that essentially uses progressive overload to work through a program for roughly 12 weeks.

8, 10, 12 weeks ish. Now the linear model is primarily focused on one specific adaptation. There is something called specific adaptation to impose demands the said principal. And this states that whatever you do is whatever you'll adapt to. So if I'm training a power lifter, for example, we're gonna be focusing primarily on strength. It's all about maximum force output if I'm training and endurance runner. However, my training protocols are going to be a lot different. We're going to be focusing on the ability to produce smaller amounts of force, but for extended periods of time over long duration. So again, that's going to dictate. My exercise selection is going to dictate um my exercise order my sets, my reps, my rest periods, my intensity etcetera etcetera. All of the variables come into play with every single modality that we're training for. So I won't go too deep in the different modalities of stability, mobility, strength, speed, power, endurance, energy system, conditioning, corrective exercise rehabilitation, blah blah blah blah blah.

But i it is important to understand that there are a lot of different components that myself as a strength and conditioning coach is considering when we're looking at structuring a strengthen auditioning program for an athlete and not only an athlete, but for general population clients as well. It is important to change your modalities and change your style of training because you will adapt to whatever you're doing Doly quickly, roughly 8-12 weeks. Okay, your body is going to get really good at whatever you're doing And then it's going to plateau and you're not going to go anywhere and I see this happen all the time with things like crossfit and F- 45. And These group class training protocols that just get people in exercising rather than training as people get really good results for about 6-8 weeks and then they plateau and they've got nowhere to go and they don't know what to do from there. So then they start taking more and more extreme measures with adding more exercise in and reducing calories and all that type of stuff.

So um that's a good point and it's a good segue to go into the period ization model because when you're doing these groups style classes and if you're one of those people that goes into the gym and you're trying to do something different every single time because you like novelty, well, guess what? You're probably going to be spinning your wheels a lot of the time when it comes to all of these attributes of, you know, strength and conditioning. We're looking at building the skill, we're looking at practicing and refining technique because technique and the skill of completing a movement is so much more important than just going through the motions. You got to think about what your intent is with every single exercise that you do. I know that if I'm prescribing a dead lift, for example, I'm looking at loading up and strengthening the entire posterior chain if I'm sprinting. However, I know that I'm working through that elastic energy system and I'm looking to produce as much speed and force as rapidly as possible if I'm looking at olympic lifting or box jumps or some med ball throws or slams or something like that, That is all about radar force development, which is a combination of strength, which is high force production and speed, which is rapid force production.

Now, I just want to pause here for a moment and discuss this in a little bit more detail before I give some more examples on the different period ization models because pretty much every single time I sit down with a new client and I did this with my UFC Champion Peter Young. We started training together almost three years ago now, right before he signed his first UFC contract and he's Russian, I don't speak any Russian. He barely spoken english back then. So I sat down with his manager who also works at Tiger muay thai and I was like cool man, let's get to work like what do we want to work on? What's your focus? What's your primary objective um when it comes to strength and conditioning? And he said I want to work on everything. I want to be stronger. I want to be fast, I want to be more powerful, want to have a bigger engine, I want to be able to go for longer etcetera etcetera. And I was like, all right, cool. We need to go through this period. Eyes model where we build one um Foundational aspect of say strength.

Then we go into the next foundational aspect which would be power. Then we go into the next foundational aspect which would be speed. And then we start looking at speed and power, endurance. And then we start looking at energy, system conditioning and all of these attributes are flowing on and building upon that foundation and strength is the foundation for every other physical attributes and should be one of the first places that we start because strength is your ability to produce force and stability is your ability to resist force. Now, if you're unstable then you can't produce force. So you need to have stability. Which is a form of strength. Okay? And then strength needs to be built because without strength you can't be fast, you can't have speed, you can't have power, you can't have endurance. Okay? And if you increase your strength and then you train those other attributes, you'll get so much more out of them and I'll give an example of what I mean by that a little bit further down the line.

But first let's get stuck into the linear period. Ization model. So linear period. Ization is typically the most commonly used style of training and it's probably the style that you did when you first started lifting. And this is what I did when I first started lifting when I was like 15, 16 years old, um trying to get bigger in the gem was following a linear period Ization model. Um and I'll give a couple of examples of how this works in a moment. But the linear period Ization model is great for building a strong foundation and progressing in one variable. So again, going back to the power lifter, if I'm working with a power lifter, then they're going to primarily use the linear period Ization models simply because they don't need to build all of these other aspects that are required for more athletic um sports and endeavors. Um they're all about producing maximum force. So that is the one attribute that we're trying to produce and we're trying to elicit through our training program and that is maximum force production.

So how I might run a linear period ice model here is we might do three sets of five of our bench dead lift and squat over the course of a week. Then the following week we do four sets of five. The next week we do five sets of five and then week four. What I'm going to do is build up to and test my five rep max and then I might test my three rep max and then I'm going to test my one rep max and this is winless 531 strength training protocol. Now something to note here is that if I'm running this program, there's a four week program where we're building up and increasing our intensity, we're increasing our volume and then we're testing on week four. So on week five, what I'm going to do is have a d load week, Okay, I'm still going to get into the gym, but I'm going to really reduce that volume and intensity and it might be more like bodybuilding style training where we're just going in getting a pump, getting the blood flowing, etcetera and that's going to completely depend on my client.

But then there's five weeks, I'm going to rotate through that exact same thing. Three sets of five week 14 sets of five weeks to five sets of five, week three, then test 531 and the goal is to be adding white week after week. Now adding weight is not the only variable to change here. Okay, but I'm just using that as an example. I will go into the different variables in another podcast. It's way too deep, Way too complex to go into in this one, I want to give some very simple examples. Now, what I want to do is give an example for an endurance athlete. So if your goal is to run a marathon and let's say your goal is to run a half marathon and you've never run before, You don't like running, you just thought you'd set yourself a challenge. Okay, so again, we're looking at progressive overload. So what you might do is Go weak, one might be, you know, you might run three kilometers three times that week. And then the next week you might run four kilometers three times that week.

And then the next week might be five kilometers three times that week. Then week four, you're going to use progressive overload, You're going to drop back to three kilometers, but now you're going to do that four times per week. The next week will be four times four kilometer runs and the following week will be four times five kilometer runs. And you might use that same protocol the following week where you do five runs at three kilometers, then four kilometers, then five kilometers. And if we have a look at that total volume there week one is three by three kilometers, there is nine kilometers total for the week. And then the next week is three by four, which is 12 kilometers total, then three by 5, 15 kilometers total. And then we go back to the start and now we're doing four rounds or four times per week at three kilometers back to 12 kilometers, Then 15 km, 18 km and you're building up to 21 km. Okay, so there's many ways to skin the cat, but there's just a very brief example of how the linear period Ization model works.

Now point to note here, is that the linear period Ization model is really fucking good at building the skill and the technique of one attribute. All right. So, if you are one of those athletes, um that competes in um kind of a mono structural sport like power lifting or endurance running or sprinting or something like that. Then using the linear period Ization model is a really good way to build up and peek at the correct time. Okay, if you are like a tactical athlete, like a military or police or um first responder or something like that, or you play a multifaceted sport, that requires a lot of these other athletic attributes, then the linear period Ization model is probably not the best model to use. However, it can be a really good model to use with beginners. Um and intermediate people who are looking to build a solid foundation because you need to have a solid foundation to be able to then build the peak of the pyramid.

The bigger your base, the higher your peak. Now, I just want to pause here and touch on this in a little bit more detail because I did just say that the linear model is very good for beginners and intermediate. However, I would use the linear model if I wanted to focus On one specific aspect. For example, if I knew I had a crossfit competition or something like that coming up and I wanted to work on my olympic lifting. Okay, my olympic lifting is limited by my mobility in some areas, my ankles, my shoulders, my wrist. So if I wanted to give myself the best chance in a crossfit competition, for example, I've already got good strength, stability, speed, power conditioning, okay. And gymnastics, but my olympic lifting would let me down particularly the full variations of the olympic lifts. So if I wanted to set myself up For putting myself in the best position, then I'd have to dedicate, say 8-12 weeks of going through an olympic lifting training program.

Now, I'm going to put all of the other aspects aside and focus just on the skill and the technique of the olympic lifts. Now, I'm obviously going to need to do some mobility work to allow me to get into better positions, so then I can strengthen those positions. So that would be a way that I would use the linear model. So obviously this is a very dense and complex topic. Um, we've just gotten through the linear period ization model. Next up, we're going to move on to what I call the conjugate system. Um others call it the undulating system or the non linear period ization model. And this is essentially where we're working on one adaptation primarily whilst also focusing on a secondary adaptation. Now this system is very good for people who have a really good foundation already. Okay, and then they want to focus on strength whilst also building power. Okay, And we might follow that for a period of time, and then we might focus on power with a little bit of strength depending on the athlete, depending on the person.

Um And again, I will tie all of this together towards the end of the session, but just for education purposes, we want our adaptations that were training side by side to complement each other. So, strength and power go very well together. Okay? Power and speed go very well together. Speed and endurance also go well together. Okay, But going from strength and endurance together doesn't work so well. So, an example of how a structure a week for one of my fighters would be if the if we need to focus on strength, for example, um they've got really good speed, they've got good endurance and good cardio, good conditioning. Then we need to add some strength and power. Okay, I might go strength as a number one priority. Right now, we need to bump that up. So let's work on strength three days per week, and then we'll complement that with power work two days per week. Okay? And I might follow that for, Say six weeks.

And then what I might do is switch that around and go, cool, let's do power three days per week and strength, Two days per week. Okay, and I might run 8-10-12 weeks block there. Once I've done that block, then I move on to the next cycle, which might look something like this. Okay, we might do power three days per week and then speed endurance and conditioning two days per week. And I might follow that for 4-6 weeks and then I'm going to switch that around. We do more speed endurance and conditioning three days per week whilst maintaining the power two days per week. So this is the undulating system or the conjugate system, which is very good for more advanced athletes. And those are play team sports and have longest seasons where they're playing or competing, you know, 10-20 times within a season. So this is the model that I would typically use within a season. And again, I'll tie all of this in together and I'll show you guys how I use all of these different methods towards the end of the session and the final period Ization model that I'll talk about in this episode is the block period Ization model, which is arguably one of the newer models that the strength conditioning industry is starting to move towards.

Um And I really like the block period Ization model and it is essentially kind of how I use. It is kind of like taking the um linear period Ization model and the undulating or conjugate period Ization model and I kind of put them together. Um Now, what a block period Ization model looks like is kind of like a stripped down shorter version of the linear model where we're focusing on one adaptation. Um but I also use some of the principles of the conjugate system where I'm focusing on a secondary adaptation. And again these adaptations lead from one phase into the next phase into the next phase. Um and this is basically what I'm doing with my fighters at the moment. I'm taking them through a general physical preparation um model where we're focusing on all of these different adaptations. So an example of how I use the block model is what I'm Doing with my team right now and that is working in four week blocks. So the first four weeks was all about mobility and stability.

So I was teaching these guys the tools that they could use in their own time prior to going into, you know, their skill classes, They're striking classes there mm A classes, they're grappling classes, et cetera. Um once we got through the 1st 3 to four weeks, then we started adding in some strength based work And then we progressively added in some power work and then we progressively added in some speed work. Okay. And that was working in 3-4 week blocks where one phase, the mobility lead into stability and as I went from stability into strength then I started dropping out the mobility stuff because they could do that in their own time. And then when I moved in towards the power um then I start taking away a little bit of the stability work and then I moved into um speed, no working speed and power. Now I start taking out some of the strength based work and then I'll move into speed and endurance and conditioning and I'll start taking out that power based work. Okay? And I'm progressively moving exercises in and out and giving these introductions to these exercises, these movements, these skills, these techniques um the first week and then we build, build, build, test and then move on to the next phase.

And I'm slowly introducing certain exercises and movements whilst I'm also progressively taking some of these exercises and movements out. So sometimes we're not doing exactly the same sessions. It is important to follow a training program. Okay. But the sessions are not exactly the same. There's going to be a lot of carryover from one session to the next and they're going to be a lot of the same or similar movements, but it's not the exact same training session each time because I want to progressively move through each one of those phases. Now this is not how the traditional block style period Ization model looks, but this is how I found to work really well for me with my own training and also with my athletes and I find it's a really good way to structure training for general population clients as well because it kind of gives you that solid training program and that ability to practice the skill and technique of all of these different types of movements, but also to give you a little bit of novel stimulus where you're not doing the same thing over and over and over again.

Okay, so I really like the block model um and it's kind of a combination of the linear system and the conjugate system, but it really depends on the person that I've got in front of me, what their strengths are, what their weaknesses are. Um if they've got any specific adaptations that we need to focus on. Okay, so what I'll do now is give an example of how I use these different models and the people that I've used them with and the sports teams that I've used them with for um different results. First of all, I'll talk about working with rugby teams because this is using all of these different systems and it's applying them at different times to elicit the results that you want. So very easy example of how I would structure, um my strength conditioning program with the rugby team, which is what I've done numerous times, um during the off season, let's say grand finals played, the boys have a couple of weeks off, then they get back into the gym. So what I'm going to do is I'm going to have about 5-6 months of off season prior to the season kicking off.

So I'm going to follow more of a linear stole program where I might follow a hypertrophy program for six weeks. Okay. And then I'm going to go through a D load and then we're going to move into a strength phase for six weeks. Then we might go through a D load, then we'll go into a power phase for six weeks. Then we d load go into a speed phase for six weeks. Okay. So what I'm doing is building each one of those attributes and dedicating an entire block to each one of those attributes. So that is the linear Period ization model. And that might lead me up to the season. Then what I'm doing within the season is I might work on particularly the first half of the season. I might work on a block model. So now I need to allocate sessions to my strength, speed, power and endurance. So What this might look like is we might follow a strength phase for two weeks. Okay. And then on that second week of the strength phase, now we're adding in some power work for our warm up, which is priming our central nervous system.

We follow that for two weeks. I do power for two weeks. And On week two of the power that I introduced the speed based work as part of our warm up, which sets the boys up for the following phase, which is going to be speed and we're also working on that endurance and energy system conditioning. So That might take me through say 6-8 weeks of the first portion of the season. Then what I'm going to do, I've built those adaptations, I've built those skills, I've built those attributes then I might switch to more of a conjugate system which is where I'm essentially training all of these adaptations throughout the season. I'm keeping them at peak for longer. Okay. With the linear model, it's good for Peking hypertrophy and then good for Peking strength and then good for peaking power and then good for Peking speed. Okay, but what happens when you move from one phase to the next is you will start losing some of those adaptations from the previous phase and particularly the previous phase before that. So when I go in season, it's all about maintaining and extending that peak period.

So this is where we might be bringing it home, you know, two months out from the Grand final the last two months, we're looking at a conjugate system where we might start the training session with some stability and mobility based work and then we're going to go into some speed and power work and then we'll round it out with some strength based work. If the boys are tired and they've had a massive game on the weekend. The boys are a little bit beat up and saw, then we might go into some hypertrophy based work and sometimes I might do all of that within one session or what I might do is maybe do one day of strength and power, one day of speed and power and endurance and then one day of activation based work. Now this really depends on the team that I'm working with, whether they're a professional team or an amateur team and how many days a week I'm training with them. And the same thing applies for all of my fighters. So this is essentially what I'm doing with those guys rolling through these um, block phase training programs so that we can elicit these results and build upon these skills and then we add the endurance and conditioning towards the end.

Now we're implementing all of these things throughout that training program. Now that example that I just gave was for a team that I have for long periods of time. So I might have a rugby team for Like eight months, 10 months for the year. So we're looking at the preseason program which is primarily linear. Then we're looking at the start of the season where we're rolling through a block period Ization and then to bring it home towards the end of the season, we're running a conjugate system where I'm basically just implementing any of those um, skill development sessions into the week as needed. Whatever we need to work on, whatever the game plan is, whatever the coach comes up with, um, I'm going to cater my strength conditioning sessions to that overall plan. Now, something I want to say here is that when I'm working with fighters for the most part, I don't get these guys long term. And this is why I'm running a current general physical preparation program with some of the fighters that Tiger right now is because it's been a missing link in the game plan for a long period since I've been in Thailand Now for the most part, the majority of the fighters that I get, I might only get them for like 4-6 to maybe eight weeks if I'm lucky.

So I need to prioritize which one of those adaptations is most important. And then start dedicating time, energy effort, um, and training in towards are listening those adaptations that we're looking for. So An example of this is again going back to Peter Yarn. So he's fought in the, in the UFC seven times. Um he's now the bantamweight champion and I've trained him for six of those seven fights. And when we first started, it was all about general physical preparation. This was when he signed his UFC contract and this is all about building those foundational skills now as we went further and further down that journey together. Then what I started doing was looking at the fight that he had coming up, who he was fighting against what his game plan was and then I would target specific adaptations. So for example, Before he fought Jimmie Rivera only had like 4-5 weeks with him and I looked at Jimmie Rivera and I studied his movement and I studied what he was doing and he's as strong dude.

He's a grappler and Peter. Yeah, not as strong as him. So I didn't have enough time in that 4-5 weeks to build his strength enough to compete with jimmy. So what I had to do was look at what Peter was good at and go, all right, cool. He's really good with his balance, coordination, timing, accuracy, speed, endurance, cardio. So let's work on those. So what I did was ran a speed, power endurance conditioning based program for like five weeks and used a linear model for him and that worked really well. Then when he fought against your I a favor then I had more time, I had six weeks with him than I had more time to develop more strength and I didn't really need to focus so much on the speed and the power based work because he was already really good there. So I just added some more strength and he ended up getting the finish. Then when he trained for Aldo, it was a bit of a mixed bag, we had to focus on all of those adaptations and again, I had to prioritize and do the most important things at the start of the sessions, I was focusing on that speed and power based work and I added a fair bit of strength in there as well, but I was incorporating that into our kind of conditioning based sessions that we're doing now, I'm not going to go too deep here because it is very complex, but essentially what you need to do is prioritize what the most important thing is and then dedicate your time, energy and effort into um putting those processes in place for that training program that you're working on.

So that was the longest fuck answer. Let me give you the shorter answer. Ask yourself this question, which adaptation is most important to you, Is it the strength or is it the cardio endurance? Now? Think about it like this, you have a new UFC game, you've got UFC four and you make your own avatar, you make your character to reflect yourself. Now you're going to be allocated 100 points to use every single day with your training. Now, are you going to allocate those points to strength, speed, power, endurance, conditioning, striking, offense, defense, grappling, wrestling, B. J. J, et cetera, et cetera. Now it's the same thing with real life, you only have a certain amount of attributes to um push towards any one of these adaptations. So for example, I know you, so I'm going to say that you're strong enough dude, if you, you know, put in 6 to 8 to 10 weeks of hard work on strength, you're probably not going to get massive changes there.

However, if you dedicated that same time to your running based work and your skill and technique of running, you're probably going to um push those numbers up a lot quicker than you would on the strength for the same amount of time. So it's all about that cost benefit ratio. And what I'd suggest is backing off on the strength work and maybe dedicating yourself to maybe six weeks of running training where you might run, you know, three times a week, four times a week and you might lift once or twice a week with your lifting, you're not focusing on heavy strength based training, you're focusing more on hypertrophy. You might do like a one day full body routine where you're not lifting super heavy, you're lifting moderate weights, but it's bodybuilding stole and you're choosing one exercise per muscle group and you know, you're only hitting three sets of 10 or something like that and you're not hammering yourself, it's more about that mind muscle connection that time under tension. That um intra muscular tension of squeezing the muscles and feeling the muscles um rather than lifting super heavy, which is a neural adaptation which fries the central nervous system.

Then what you might do is say twice a week you might work on the anaerobic energy system and twice a week you might work on the aerobic energy system. So let me give you an example of how I would structure a program for you at the moment, I'm only saying this because I know you, if I didn't know anything about you, then I'd be hesitant to make any suggestions and recommendations. But let's say monday and Tuesday are both run days, Wednesdays are lifting day, thursday, Fridays run day. So monday is going to be a high intensity um sprint based sessions. So if you're working on your 400 m then you might literally run 400 m at like 75 80% and you might just do 3 to 4 reps there have a couple of minutes rest repeat. And the goal is to maintain that same quality in that same pace. Then on Tuesday, that might be like one kilometer tempo runs where you might do that 3 to 4 times. You'll run one kilometer at a fairly fast pace, rest a couple of minutes and repeat Wednesday, you'll get into the gym, you're going to get some lifting in, send that signal to maintain muscle mass and strength.

Then thursday you're going to do some more semi sprint based work where you might choose a hill and you might choose 30 40 50 60 seconds where you're getting as far up that hill as you can in that time frame. The rest 4 to 5 minutes, repeat that 3 to 4 times. Then on friday, it's going to be a longer endurance based run where you might choose five kilometers, Okay. And then the following week you're going to repeat that. If you did 3 to 4 sets of the 400 m um tempo runs, then you might go 4 to 5 sets. Then the same thing with Tuesday, if you did 3-4 sets on the first week, then you might do 4 to 5 sets on the second week, get in some lifting on Wednesday, then thursday is going to be back to your hill sprints 3 to 4 sets, you might bump that up to 4 to 5, then friday, you might keep five kilometers, but you can try and beat your pace or You might bump it up to six km or you might run five km and add some hills in there. So there's a million different ways to skin the cat and there's a million different ways to use progressive overload to elicit the response is that you want, but you basically need to choose the system that's going to work best for you.

You need to prioritize, you need to look at what is most important for you at the time and then dedicate that time on developing a decent program that's going to elicit those responses. Once you get the response from your running, then you can go back to a more conjugated style system where you might go Lifting three times a week uh monday Wednesday friday and then you might do a shorter kind of 400 to 800 m uh semi sprint based session, um more anaerobic energy system on Tuesday and then your thursday might be a longer um slower duration endurance based aerobic run. So again many different ways to skin the cat. So choosing the system that works best for you and what you do for work and not only what you do for work, but also your lifestyle as well is going to be the most important thing because there's no point having the best program that money can buy if you're not following it consistently.

Now, I want to finish the episode with a couple of points here, there's two ways to get faster. One is by increasing stride length which is done through strength. So if I have an athlete that for educational purposes takes 1000 steps to cover 1000 m. If I make them stronger and they're producing more force Now they're going to increase their stride length, so they're going to cover the same distance of 1000 m with less steps, say 950 steps, that is increasing stride length, done through strength. The second way of getting faster is by increasing stride frequency, which is done through speed. Whenever I have a client who wants to focus on running, I get them to run to a metro gnome And the goal is to get them to roughly 90 steps per minute. Okay, so they're running to a metronome, pop pop pop pop pop pop up, it doesn't matter if they're running uphill or downhill or on flat ground, the goal is to get them roughly 90 steps per minute and when I say 90 steps per minute, that is a revolution.

So I'm only counting every time my right foot Hits the ground, that is the goal when we're running is to build up to that 90 steps per minute, we build that cadence. So what we're doing here is covering the same ground, but turning those legs over a little bit faster in a little bit more efficiently, regardless of whether we're running uphill downhill or on flat ground. So there's the two main ways to get faster that is build strength which increases stride length and then build speed which increases stride frequency. Okay, if you can do both of those things simultaneously then you're good to go and that's going to bump your numbers up and that is it from me today, for today's Q and A session guys, I apologize for going quite deep there, um but this is a good point is that I get asked these vague questions and my answer is basically always, it depends, there's so many considerations that come into play, there's so many factors that need to be considered, so as a strengthening conditioning coach, I answer these to the best of my ability, if you enjoy these episodes and you get something out of them and there's people in your family, in your life, in your circle that you think can benefit from the message.

All I ask is that you pass these episodes off to them and in particular episodes that are very pertinent to them. And if you're feeling the love, please leave me a five star rating and review, and I'll see you guys next week Peace.

What is periodisation?
What is periodisation?
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