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Narrator: There are five principles inherent to developing a conditioning program. PERIODIZATION
Periodization is most widely used in resistance programs designed to avoid overtraining and to systematically alternate high loads of training with decreased loading phases to improve components of muscular fitness. The benefits of reviewing and modifying a program over time include improved muscular strength and endurance, motor performance, muscular hypertrophy, and power. There are three periodization cycles when changing a program is considered valuable and warranted. Microcycle Microcycle includes daily and weekly variations in: •Volume •Intensity •Exercise selection Mesocycle Mesocyle is a collection of microcycles •Major training phase conducted over a year's time in 3- or 4-week to 3-month intervals •Conditioning varies in volume and intensity Macrocycle Macrocyle refers to an annual plan that works towards peaking for a goal. •A well-designed progression plan is intended to advance participants' level of fitness. •There are three phases in the macrocycle that encompass the entire year. Preparation Phase The prep phase consists of the general preparation and specific preparation. Usually the general preparation is the longest of the three phases, but the specific preparation is the shortest. Competitive Phase The competitive phase may contain a few pre-competitive events as well as a main competition. As a Marine, your main competition may be the CFT, PFT, or unit deployment. Transition Phase The transition phase is used to facilitate psychological rest, relaxation, and biological regeneration as well as to maintain an acceptable level of general physical preparation. This phase lasts between 3-4 weeks (maybe longer) but should not exceed 5 weeks under normal conditions and may be sports specific. It allows the body to fully regenerate so that it is prepared for the next discipline. Narrator: Every useful conditioning program includes the process of variation to bring about optimal gains in physical performance, while reducing the risk of overtraining. This process is known as periodization. Periodization is most widely used in resistance programs designed to avoid over-training; it systematically alternates high loads of training with decreased loading phases to improve components of muscular fitness. The benefits of reviewing and modifying a program over time include improved muscular strength and endurance, motor performance, muscular hypertrophy, and power. FUNCTIONAL TRAINING Functional training is a system of conditioning activities that are designed for a specific purpose.
•It enhances one's performance in life, combat, sport, and/or activity. •It is dynamic, multi-planar, multi-directional, rotational, and specific to the sport or activity.