Some Periodization Ideas for your Workouts

December 1, 2007 by jleeger.

Hi y’all…here are some ideas to incorporate when designing your own workouts

• Superset movements with opposing muscle groups (pushups and rows, handstand pushups and pullups, etc.) - this keeps your total rest level low, while still allowing adequate rest for muscle groups
• Perform movements that you can only get 1-5 reps with once a week.  1-arm pushups, maybe 1-leg squats, whatever…  Try to get a total of 20-25 reps for this movement, 5 sets of 5, or 8 of 3, etc.
• Do isometric work after strength work.  If you’re in the 3-8 repetition range on a movement, do an isometric hold at the end of all your sets.  For us, San Ti Shi is a good iso after leg work…
• Stick with the same movements for at least 2 weeks
• That being said, alter your position slightly each workout - e.g., for pushups, one workout do diamonds, the next do wide, the next close, etc…This will help to maximize the functional capacity of the group and avoid burnout.
• HAVE FUN!  -  if you aren’t having fun, why are you doing it?!!!

Based on these principles, and previous posts - Make your own workout today!

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