Mini-Periodization Rotation

[Firm Believer]

I have been researching training methods and based this rotation on some of the principles I've found:

Mini-Periodization Rotation




Week 1
Day 1 Intense Total Body Sculpting

Day 2 rest

Day 3 Intense Total Body Sculpting

Day 4 rest

Day 5 Intense Total Body Sculpting

Day 6 rest

Day 7 rest



Week 2

Day 1 CardioSculpt (Tortoise-type workout or Interval-type workout)

Day 2 rest

Day 3 CardioSculpt

Day 4 rest

Day 5 CardioSculpt

Day 6 rest

Day 7 CardioSculpt



Week 3

Day 1 AWT (Hare-type or Classics workouts)

Day 2 Cardio

Day 3 AWT

Day 4 rest

Day 5 AWT

Day 6 rest

Day 7 AWT



Week 4

Day 1 Upper Body

(or crosstrainer)

Day 2 Cardio

Day 3 Lower Body

(or crosstrainer)

Day 4 rest

Day 5 Upper Body

(or crosstrainer)

Day 6 Cardio

Day 7 Lower body

(or crosstrainer)



Week 5

Day 1 AWT

Day 2 Cardio

Day 3 AWT

Day 4 Cardio

Day 5 AWT

Day 6 Cardio

Day 7 rest

[FirmDancer]

How is this working for you?

[LoriInND]

I'm currently on week 3 of this rotation. I'm enjoying it, because of bringing in such a variety of workouts. The first week was very tough for me to workout only 3 times. :o I will let you know what results I have when I am finished. :D

[JackieB]

What is periodization? Also, how would the WHFN workouts fit in with your rotation? Are you doing WHFN workouts exclusively? I am interested in your rotation!

[Firm Believer]

Here you go - WHFN Mini Periodization:



Week 1 Work these hard with heaviest weight:

Day 1 Strong Bear

Day 2 rest

Day 3 Pump

Day 4 rest

Day 5 Strong Bear

Day 6 rest

Day 7 rest



Week 2 Emphasize the weights, stay heavy

Day 1 Floor Burn

Day 2 rest

Day 3 Metaboost

Day 4 rest

Day 5 Pump

Day 6 rest

Day 7 Crunch Time



Week 3 Emphasize the cardio – stay in your aerobic zone

Day 1 Metaboost

Day 2 Fast Cheetah

Day 3 Pump

Day 4 rest

Day 5 Strong Bear

Day 6 rest

Day 7 Crunch Time



Week 4

Day 1 Lean (heavy up on upper body)

Day 2 Push Pull

Day 3 Lower Body Burn

Day 4 rest

Day 5 Upper Body Burn

Day 6 Steamin’ Cardio

Day 7 Flex Posture



Week 5 Go ahead and hit the upper end of your aerobic zone!

Day 1 Metaboost

Day 2 Fast Cheetah

Day 3 Strong Bear

Day 4 Push Pull

Day 5 Crunch Time

Day 6 Steamin’ Cardio

Day 7 rest

[vciera]

Tahnks so much for this Lisa.

I read Heidi's explanation of periodization and got a bit overwhelmed :o . Can you do a walk tape on the rest day is the beginning?

[Firm Believer]

The "rule" for rest days is that you can do physical activity, but only if you are doing it for a reason other than "fitness". So if a walk sounds "fun", go for it. The idea the first week is that you are working so hard and heavy that you *need* the rest day.

[crafter1255]

Lisa -

Thanks for sharing your periodization rotation with us. I have a question for you.

During Week 1 when you are to to intense total body sculpting, what workout(s) would be used?

Thanks again!:)

[Firm Believer]

Firm Bust and Butt
Firm Boot Camp
Firm Body Sculpt
Super Sculpting
Tough Tape
Tough Tape 2
Cathe Pure Stength series

and if you don't have any of these, try WHFN's Strong Bear and Pump.

The main thing is to go very heavy and work so hard you grunt. :D

[crafter1255]

Lisa -


Thanks so much!:D

[LoriInND]

I have one day left of this rotation, but a full weekend ahead, so thought I'd go ahead and let you know the results I had from this rotation. I used tapes from WHFN, BBH Firm, Cathe, and a couple TLPs. I am still following the Weight Watchers "Core Plan" pretty much to the tee.

In the last 5 weeks on the rotation, I lost almost exactly 4 pounds.

These measurements are from the last month: I lost 1/4 inch off my arms, 2 inches off my waist, 1 off my hips, and 1 off my thighs. I have lost in MANY inches other places I didn't measure as well, namely my face and chest. I am back in my pre-pregnancy clothes, which is quite a thrill. :D

I didn't lose anything in aerobic endurance or strength; in fact, it seems like both have increased. I feel much more rested. (When I started this rotation, I was doing a WHFN plus 30 minutes of cardio, alternating with Cathe workouts, 5-6 days/week for up to 1-1/2 hours. I was losing more weight then, but knew I had to slow down).

Thank you very much for this rotation. :D I would definitely recommend it and I am looking forward to trying it at some point with WHFN only.

[vciera]

Tremendous results, good job!