#43 – Block Periodization Training
Are you following all the training rules, reading all the books, hanging on all the expert advice – and still not seeing the results you want?
Friend, if you are tired of the conventional training wisdom, you are gonna love this episode.
Because today I'm going to share some unconventional training methods I've been experimenting with. This process is called block periodization training, and it's getting me great results fast.
Now be warned: This approach isn't for everyone. But if you're willing to stand a little pain, it might just change your training life.
Ready to burn down everything you thought you knew about mountaineering training? Let's do this!
Linked Resources
- Mountain Fit Course
- (Podcast) Intro to Periodization
- (Book) Fast After 50 by Joe Friel
- TrainingPeaks
- (Book) Training Essentials for Ultrarunning by Jason Koop
- (Podcast) Aerobic Base
- Sarah's Training Roadmap
- (Podcast) Aerobic and Anaerobic Energy Systems
- Mountaineers and Backpackers in Training Facebook Group
- Sarah's Instagram (@missadventurepants)
- Try breathwork with Sarah
Episode Sneak Peek
[3:57] Why I am loving block periodization training. My results so far.
[6:00] What is periodization? A list of the energy systems that endurance athletes need to train. Periodization examples. Why training should evolve throughout the season.
[8:06] An overview of classic, hybrid, and block periodization for mountain athletes. The pros and cons of each. Famous examples and proponents of each model. Why block periodization training is the least common model, especially for beginners.
[16:35] Principles of block periodization training to keep in mind while you design your program. Training blocks as building blocks. Reverse periodization and training cycles. The important role of aerobic base in block periodization. Thoughts on training races for runners and hikers.
[19:27] Phase 0: How to start block periodization training when you’re a little deconditioned. For example, if you’re returning to training or it’s very early in your season.
[20:14] Phase 1: VO2 Max Block. The relationship between HIIT training and VO2 Max. Workout examples. Training block examples. How hard is hard?
[22:47] Phase 2: Lactate Threshold Block. Benefits of raising your lactate threshold. How to find your lactate threshold heart rate. Designing workouts and training blocks for this energy system.
[24:13] Phase 3: Endurance Block. Why we focus on the most specific work last in block periodization training (even though we’re actually doing it the whole time). How to design endurance workouts that get results.