AN INTRODUCTION TO GROUP PROGRAMMING & PERIODIZATION
PROLOGUE:
This is the first post in a series detailing how I approach programming for group strength and conditioning. While the written word is no longer envogue, I have been told I have a face for radio and a voice for text.
Over five posts, I will:
Introduce a model for group class programming with “Periodization and Group Fitness: An Introduction.” (This Post)
Explain the flaws of periodization with “Group Class and the Pitfalls of Periodization”
Discuss a programming model that prioritizes skill development in “A Better Model: Skill Biased Programming”
Highlight the benefits of Skill biased programming with “Creating Victory Moments: A Skill Biased Mesocycle”
Finally, discuss how to manage training fatigue via the microcycle with “Training vs Competing: The importance of managing Intensity”
GROUP PROGRAMMING & PERIODIZATION:
Using the same training plan to progress a varsity athlete to a 500lb deadlift and a retiree to their first push up is challenging. To aid in my masochistic quest, I have developed a system based on traditional periodization to make the process as painless as possible.
This post:
Outlines the relationship between periodization - the systematic planning of a training program - and my philosophy to programming group strength & conditioning.
The traditional periodization model is impractical within the group training model; however, the concept provides a useful framework and is worth understanding.
Periodization is the bed-rock of almost every modern strength and conditioning program. With periodization, training is structured around the macrocyle, the mesocycle, and the microcycle. The macrocycle is the overarching term for a year long training plan, the mesocycle is a chunk of the macrocycle, and the microcycle is the day to day minutia of the program. Periodized programs aim to moderate training volume in preparation for a specific event or competitive season.
My template keeps the architecture of periodization and includes macro, meso, and microcycles but differs in intent. Instead of focusing on a competition or event, the training plan at my gym, Breaker Strength, provides direction for athletes based on a specific skill or exercise, which changes throughout the macrocyle.
Much like traditionally periodized programs, Breaker’s macrocycle is anchored around a yearly competition - the CrossFit Open. However, unlike classic periodization models, my approach to programming is reactive instead of predictive. A traditional training program would work backwards from the CrossFit Open to ensure athletes peak for the competition. Instead I take a different approach and use the CrossFit Open to test the programs efficacy.
The results of the CrossFit Open help dictate the direction of the Breaker macrocycle. While other tests are performed throughout the year, the open is useful as it is the only test I do not have control over. The October 2019 CrossFit Open exposed deficiencies with heavy clean & jerks. As a result, the first focus of Breaker’s 2020 macrocycle was the Clean & Jerk.
A specific focus within a macrocycle is called a mesocycle. Mesocycles typically last from a few weeks to a couple of months. Traditionally, mesocycles are carefully constructed around a season or specific competition and each mesocycle builds on the previous cycle. A classic macrocycle includes mesocycles focused on preparation, competition, and transition. Instead of focusing on specific acclimatization phases, Breaker’s mesocycles are defined by skills.
Breaker Mesocycles are 54 days in length and provide structure to the macrocycle by highlighting a specific movement or skill. In response to the October 2019 CrossFit Open, the first Breaker mesocycle of 2020 focused on developing the Clean & Jerk, first with a focus on deadlifts and shoulder exercises before complexes based around the Clean & Jerk. A skill based focus differs from traditional templates of periodization that focus primarily on volume and loading protocols. However, some care is given to training load via the microcycle.
In traditional periodization models, microcycles are typically one week in duration and determine the number of training sessions, amount of effort expected each day, and total works performed each week. Our microcycle is nine days long and is composed of five different styles of workouts: Training days, testing days, competition days, recovery days, and skill days. Each type of workout serves a different purpose and, when combined properly, allows our coaches to help athletes to regulate their own training. But more on this (much) later. Remember, this is just the introduction.
While my usage of periodization differs from traditional model, the concepts of the macro, meso, and microcycles provide a convenient framework for planning an effective group strength and conditioning program.
Not convinced? Don’t worry. The next post will detail why a traditional periodization model fails the group fitness model. Maybe I should have started with that. Oh well, hopefully you are hooked.
