If you want success in life, you need a plan. Whether it’s wanting to retire at a certain age or finding the job of your dreams, having a plan is key.

The same holds true for fitness and athletics, a method that is referred to as periodization. This involves developing a long-term training plan that is structured with the goal of achieving peak conditioning in a specific time frame or by a certain date.

Periodized plans for athletes generally are 6-12 months to get players ready for the season. But for the weekend warrior or individual who wants to lose body fat, the same method can be used applied in a shorter time frame.

So how do you develop a periodized plan? Essentially by working backward from a target date. From there, we simply break training into phases and sub-phases leading up to that point. With periodization, training phases are divided into three categories: the preparatory phase, the competitive phase, and transition phase (active rest/recovery).

Of these phases, the preparatory and competitive phases are furtherbroken down into the sub-phases of general preparation, specific preparation, pre-competitive, and competitive phases.

Finally, each phase is broken down further into cycles: the macro cycle (6-12 months), meso cycles (2-6 weeks), and micro cycles (1 week).

Most of us aren’t paid professional athletes, but that’s not to suggest that we can’t benefit from a structured training regimen. Let’s say this is the year we want to train for a half-marathon or maybe we’re just looking to get in great shape by summer.

Here’s an outline to give you an idea how the process works.

PREPARATORY PHASE

General preparation (conditioning) phase:

• Lasts from two to three months.
• The goal is to develop “base conditioning” before adding high intensity (more resistance or cardio intervals).
• The focus is on adding more volume (sets/reps, longer duration) as fitness improves.
• Strength training should focus on technique and adaptation. Total-body exercises are used at two to three sets and repetitions usually ranging between 15 and 25 reps per exercise.
• Training aims to improve endurance, strength, flexibility and mobility.
• For experienced exercisers, correcting strength imbalances and specific faults are the primary goal. The focus for new exercisers should be skill acquisition.
• Cardiovascular conditioning is geared toward steady-state conditioning (between 60 and 70 percent of your maximum heart rate.)

Specific preparation phase:

• Lasts from one to two months and includes progressive increases in intensity training and specificity to activity.
• Volume is now secondary and is often slightly reduced as intensity increases.
• The strength training goal is to develop strength and power. Sets increase to three to four sets with reps ranging between 8 and 12 per exercise.
• Implementation of hard intervals and race-pace training for cardio conditioning (less than 70 percent of max heart rate).

COMPETITIVE PHASE

Pre-competitive phase:

• Lasts from one to two months before a season or event.
• The goal is to maintain fitness accumulated during preparatory phase.
• Training volume (sets/reps) is decreased to allow recovery and prevent exhaustion.
• Final phases of skill development are reached.
• From one to two practice events should be used to get a feel for the main event, such as a 10K race before the half-marathon.

Competitive phase:

• This is the primary season or event. The length of this phase depends on the activity or sport.
• It’s often separated by a one- to two-week recovery period to allow physical and psychological restbefore the main event.
• Intensity is kept high and volume low. Usually, from two to three weeks before an event is optimal to allow body to reach its peak.

Transition/recovery phase:

• This takes place after the event or season. This phase usually lasts from four to five weeks before training resumes.
• Recovery should include recreational activity that is different from your usual training.
• It allows mental and physical rejuvenation before starting the next training plan.

Jason Wanlass, the owner of Monster Personal Training & Athletic Conditioning in Meridian, has more than 16 years experience in the fitness industry. Contact him at monsterfit@live.com or www.monsterfit.com.