U.S. NAVY “SEAL” OF APPROVAL: CYCLE YOUR TRAINING WITH EXERCISE PERIODIZATION-FOR MEN OVER 40
AFTER 40 YEARS OF WEIGHT TRAINING, I NEVER REALIZED WHAT I WAS DOING…
After 4 decades pumping iron, I never knew I had already been cycling my training according to the four seasons. When I played collegiate football, the decision was made for me. I trained hard for size and power on weights in the winter and spring, and only on weekends during the fall football season, when I performed a brief workout with the team Mondays. Then each summer, I spent practicing thousands of field goal kicks 90% of my time, while barely lifting 10%.
In the military, as a Firefighter, I had a steady strength routine of simple dumbbell work, performed at home, every off day, every 24 hours. When on shift on the alternate day, I walked the fire station treadmill for cardio.
On both occasions, the program I pursued, worked for me and my schedule at that time. I was maximizing my intended training improvement, by performing a specific routine, that optimized my time and effort. 3-4 times per year. On holidays like Christmas, and on vacations, etc. I would take a deliberate layoff. I didn’t know it at the time, but I was utilizing something called Periodization.
WHAT THE HELL IS PERIODIZATION AND WHY SHOULD I CARE?
Periodization is defined- “To optimize a given fitness component over time…by manipulating program variables to create consistent improvement in the target outcome while minimizing the potential for plateau or regression. In English, work on a specific type of training – for a set number of weeks / months – to reach certain targets – without getting injured or burned out. (Schoenfeld)
Why use Periodization? One reason is to prevent regression, over-training, injury and or burnout. It is proven, that if you stress your body, both physically and mentally, too hard, over too long a period of time, your immune system begins to shut down, coordination suffers, overuse injuries pop up, tears, and sprains become possible, and you simply stop making progress.
Keep in mind throughout all of this, that Periodization is not a concrete set of rules, and numerous forms and types of different phases and programs, specific to an individual’s goals, genetics, and time available, can be utilized. That being said, there are 3 common types of Periodization. Linear, Non-Linear (Undulating), and Reverse. Don’t panic, let’s look briefly at each one.
LINEAR PERIODIZATION
In the 1950s, Olympic athletes prepared for competition by utilizing the Linear Method of periodization. This had three phases. The Macrocycle. The Mesocycle. And the Microcycle. The Macrocycle encompassed the entire training period, from 6 months to years. The Mesocycle, split the Macrocycle up into divisions (Mesocycles), which lasted for several weeks each. The Microcycle, split the Mesocycles further into weekly cycles (Microcycles) in which specific training goals were defined for that particular week. (Schoenfeld)
NON-LINEAR (UNDULATING) PERIODIZATION
With Linear Periodization, increase in intensity can carry on for extended lengths of time, and the entire Macrocycle typically starts light and increases to peak intensity over a long time. The argument against Linear is that gains come fast at the beginning but diminish as you lower the intensity of training in later cycles. Also, high intensity carried on too long, causes over training and more.
To remedy this, NON-Linear Periodization came to the fore. Utilizing this system, periods of exercise intensity and types of training are divided and planned for numerous waypoints along the cycle, most commonly bi-weekly. Basically, you work hardest, level off, lay off, work hard again, level off again, lower intensity again, and so on, until entire cycle complete. It Undulates. (Schoenfeld)
REVERSE PERIODIZATION
In Linear Periodization, high intensity is worked up from the beginning, peaking with a less intense period of time. Theory has it that many gains can be lost during the latter leveling off phases. When undulating (Non-Linear) theorists posit that any gains made in each high intensity cycle will fall back, because the dose-response (high intensity exercise-muscle growth) period is too short and intermittent. Hence the emergence of Reverse Periodization. (Schoenfeld)
Reverse Periodization takes the elongated high intensity phase and puts it at the end of the Macrocycle, so in a nut shell, you start slow, build up over time and cycles and peak in the last cycle with results and intended outcomes. Studies on which system is the most effective are sparse and inconclusive. Linear and Non-Linear are about equal and Reverse the weaker of the three when it comes to study results and effectiveness. All three are just different ways an individual can adjust their own training cycles for optimum results.
THE NAVY SEAL WAY
Remember, as men over 40 we are trying to achieve superior health and fitness and look damn good doing it. It’s no use looking like a 300lb walking iron man if you can’t walk a flight of steps without an oxygen pack. You want to look and feel good.
Look to one of my reliable sources of both information and inspiration, the U.S. Navy SEALs. There are very few tougher men, or fitter men, in the world. They recommend a comprehensive cycle that improves endurance, cardiovascular ability, strength, along with outstanding health and fitness. How you ask?
ONE YEAR TRAINING CYCLE WITH THE NAVY “SEAL” OF APPROVAL
According to the official Navy SEAL Physical Fitness Guide, periodization of training “is a technique that involves altering training variables (such as the number of repetitions per set, the exercises performed, training intensity, and the amount of rest between sets) to acheive well-defined gains in muscular strength, endurance, and overall performance.” (Deutser)
Navy SEALS do the following as a Macrocycle. As I myself, like to begin my “training year” around September 1st. I will use that as a starting point to illustrate 6 rotating “blocks” of the Navy SEAL Macrocycle in more detail.
BLOCK 1 – WORK UP
Prior to every new cycle, it is recommended the first 4 weeks are a “breaking in” period, in which you go easy, and prepare your body and mind, for the more intensive phases over the horizon. Approximately one month. For this example we will say August.
BLOCK 2 – STRENGTH AND SIZE
Now you begin the first of three serious strength phases of training, lasting two months. September and October. Here you concentrate primarilty on lifting weights, progressively getting stronger, while adding quality muscle mass. Weights are pyramided and heavier. Repetitons are in the 1-15 range, and rest periods between sets longer.
BLOCK 3 – MUSCLE ENDURANCE / CARDIOVASCULAR
Then comes the holidays and New Year. In November December, and January, you switch to a primarily muscle endurance training program. Weights are light to moderate, repetitions are high and time between sets is shorter. This will increase your heart capacity and abitlity to function in life at hard tasks with ease and in great health.
BLOCK 4 – STRENGTH AND SIZE (#2)
As Spring finally looms on the horizon, you transition back to strength training for February and March. This is identical to the first strength training phase you completed in September and October.
BLOCK 5 – MUSCLE ENDURANCE / CARDIOVASCULAR (#2)
For April, May, and June, you will flip back to your second endurance training phase, identical to the one you did November through January.
BLOCK 6 – CROSSTRAIN / RECOVER
In July, as summer is under way, and you have more commitments and events, you take one month, July, to layoff excessive weights and endurance, and stay active. A sort of cross training month, where perhaps you walk the track, walk the dogs, play sports, lift light weights, stretch, run, whatever YOU like to do to stay fit and healthy. This works well if you vacation in July each year.
THEN BACK TO BLOCK 1 – REPEAT
In August, refreshed from July, you can set new goals and embark on your one month preparation phase (or work-up, as the SEALS call it) and begin a whole new Macrocycle. (Deutser)
MY TAKE
As a naturally trained male over 40, we need more than adequate rest and recovery periods to maintain and even gain mass and exercise benefits. We cannot maintain super high levels of progression and intensity for elongated periods of time. Trust me, my elbow tinnitus and pinched shoulder nerve can attest to that.
We need to change up our training type every few months, and allow opportunities to recover. Our time available to actually workout, in many cases is limited, so elaborate “undulating” plans don’t suit a real-world lifestyle.
It’s wise to split your training up into time cycles with varying individual goals, methods, and desired outcomes, while providing breaks in between for your body and mind to reset and recover. Try utilizing the Navy SEAL method, they know a thing or two about strength and endurance, and, you get their “SEAL” of approval. Sorry, i just had to do it.
Feel free to modify your personal yearly macrocycle to suit your yearly cycles, type of training, goals and individual needs.
INDIVIDUAL AND SPECIFIC
Periodization is highly individual and specific to your own overall body and health vision. I hope armed with this information; you can make a more than educated decision on exactly how to plan and move forward with your very own fitness program design and goals. Armed with this knowledge, i hope i have made your fitness and health journey more understandable and successful.
See you at the next Roll Call.
Shift dismissed.
SOURCES/CITATIONS
- Science and Development of Muscle Hypertrophy (Second Edition), Schoenfeld, Brad, Human Kinetics, 2016,21.
- Edited by: Patricia Deutser, The Navy SEAL Physical Fitness Guide, Koneck & Konecky, 1997.
All images used here are either Public Domain or permissible to use with disclaimer that follows. Credit has been given to all of my sources. “The appearance of U.S. Department of Defense (DoD) visual information does not imply or constitute DoD endorsement.” All identifiable markings have been removed as necessary.