TABLE 2 : Example of periodisation plan
and members who understand this lingo . Most of our clients and members , however , will not . In my experience this is where creating a simplified language with clear metrics breaks down the barriers .
The language you use should describe the goals or requirements of a 1:1 session or class in clear layman ’ s terms . If the client or participants are required to work at high intensity , what does that feel like in their muscles , in their lungs ? What does it look like ? The best language you can use for a client / participant will feature words and descriptions that most people know and understand already . For example , ‘ By the end of today ’ s cycle class you can expect to feel extremely out of breath , and as though your legs are as heavy as lead ’. No part of that language indicates how heavy they need to go , or what HR they are working at ; instead , it relates it to something people may have experienced before , or something they can easily imagine .
From that simplified language we can then easily assign a unit of measurement to that feeling , ranging , for example , from 1 ( lowest intensity ) to 5 ( highest intensity ). These units of measurement are something you can include in your 1:1 sessions or in your classes . For example , ‘ PT sessions are variably rated for overall intensity because we can manipulate them on the day , whereas your classes can ’ t be . You have rated the classes as follows : yin yoga is rated 1 , cycle is 5 , Pilates reformer 3 and Zumba is rated 3 .’
Level 1 Level 2 Level 3 Level 4 Level 5
Colour coding classes by intensity can aid in the creation of periodised training plans
Now you have an overview of the client ’ s training schedule , both PT sessions and class workouts , you can start to build meaningful conversations around long term programming and planning . The social , physical , emotional , spiritual , and mental challenges your clients face during the week can now be factored in , and you can help guide the level of intensity or load because of the metrics you have established .
When you understand the physiological outcomes of a class , you can recommend other classes or exercise modalities that will complement a client or member ’ s training regime . You may also use this system to make navigating classes and training sessions less daunting for all members at your facility . This might involve a simple colour coded intensity indicator for each timetabled class , and some easy-to-understand messaging around including a good balance of intensities in their weekly or monthly training plans . The key part of language and metrics is making it relevant for your members , clients and facility . How do I start to periodise ? With the integration of your three checklist steps , you are now ready to use the metrics to map out a meaningful plan . I say meaningful because the meaning will change depending who it ’ s for !
If you ’ re a coach trying this system out with a client , the following key questions will drive your periodisation plan :
The need for periodising my 1:1 clients and my classes became apparent when I noticed how much my classes affected my clients ’ performance and vice versa
• What is the time limit / barrier / end point ?
• How do I measure the start and end point of my client ’ s goal ?
• Does my client want to know this plan in detail , or do they want me to do this for them without knowing the details ?
Once you have this information , you can put the metric system in place . In the example used above , the level 1 days may be days my client can ’ t get to the gym or has an event on . For the level 5 days , you may need to give your client notice so they can prepare for a higher intensity session . We use the periodisation plan alongside what we know about progressive overload and people ’ s need for recovery , and work it into the client ’ s programming .
For instructors who want to periodise , a long-term challenge can be set within the class and regular members can be encouraged to strive for those goals with you . For example , ‘ For the next eight weeks we are going to be working on leg strength ’. Each week you would make mention of the timeframe and goal you have set for any new members and try to draw them into the experience . Alternatively , you could educate a participant to take a week off or take a lighter class for a week , when you know they have been attending your higher intensity class repeatedly for a while .
When programming periodisation you can involve people in the process , or you can keep it as part of your behind-the-scenes magic . Either way , by sticking to tried and tested progressive overload principles you will help to reduce risk of injury and burnout , and create highly rewarding experiences for clients and participants .
Vanessa Leone A movement therapist and industry consultant , Vanessa ’ s purpose is to help people find betterment in their lives . She works with clients to achieve this through education , movement analysis , injury rehabilitation , fitness and strength gains , skill acquisition and behaviour coaching .
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