© Bandits Goalie School - PFC - 2008
Sometime as an athlete you have the best intentions regarding your workout, but find that your motivation has been drained.
Lately, no matter how hard or how often you work out; you just can't seem to progress any further. You’re stuck on a plateau.
It turns out that the exercise you've been doing has worked so well that your body has adapted to it. You need to ''shock'' or ''surprise'' your body a bit. You need to give it a new challenge periodically if you’re going to continue to make gains in strength, speed, and endurance.
That goes for both strength and cardiovascular training. ''Periodizing'' your training is the key. Instead of doing the same routine month after month, you change your training program at regular intervals or ''periods'' to keep your body working harder, while still giving it adequate rest.
For example, you can alter your strength-training program by adjusting the following variables:
• The number of repetitions per set, or number of sets of each exercise
• The amount of resistance used
• The rest period between sets, exercises or training sessions
• The order of the exercises, or the type of exercises
• The speed at which you complete each exercise
There are many different types of periodized strength-training programs, and many are geared to the strength, power and demands of specific sports. The most commonly used program is one that will move you from low resistance and a high number of repetitions to high resistance and a lower number of repetitions.
Such a program will allow your muscles to strengthen gradually and is appropriate for anyone interested in general fitness.
Periodizing Your Cardiovascular Workout
You should also periodize your cardiovascular training for the same reasons — to further challenge your body, while still allowing for adequate recovery time.
If, for example, you're a recreational runner, running for fitness, fun and the occasional short race, you'll want to allow for flat, easy runs, as well as some that incorporate hills and others that focus on speed and strength.
What you don't want to do is complete the same run every time. If you run too easily, and don't push yourself, you won't progress. And chances are you’ll get bored.
Also, too much speed or high-intensity training will lead to injury or burnout, and most likely, disappointing race results.
If you are serious about improving your time in a race or a particular distance, you'll need a periodized program geared to each type of race. Many such programs are available from local running clubs, in running books and magazines, from some health clubs, as well as on running websites.
Specially designed periodized training programs are also available for cycling, swimming and many other endurance sports.
Periodized training will ensure that you continue to make measurable progress, which will keep you energized and interested in reaching your goals.
To learn more about Bandits Goalie School, go to: Bandits Goalie Camp - Learn to Rob the Shooters Blind! 
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