This document discusses periodization in functional training. It explains key principles of training like specificity, progression, and reversibility. It also discusses the functional pyramid and provides an example of a 12-week functional training mesocycle. The document emphasizes that periodization is an art, that adaptation to training is unpredictable, and there is no one-size-fits-all solution. Trainers should be creative but refer to science to guide their periodization plans.

1. Periodization in FUNCTIONAL TRAINING
Max Icardi
BSc.Hon Sports Medicine
Founder of the Functional Training Network

2. PERIODIZATION IN RUNNING...

3. PERIODIZATION (?) IN CROSSFIT...

4. © Functional Training Network
...WHAT ABOUT FUNCTIONAL
TRAINING?

5. • The type of physiological demand placed on the
body will dictate the specific adaptation that will
occur
SPECIFICITY
• To continue seeing gains and improvements from
an exercise program, the program itself must
become increasingly more challenging.
PROGRESSION
• An above-normal stress applied to a system to
elicit an enhanced training responseOVERLOAD
• Once initial adaptations have occurred, without
regular stimulation the body will tend to go back
to the initial state.
REVERSIBILITY
• It is important that an athlete varies his /her
training to prevent boredom. Switch between
running and cycling for endurance, for example.
TEDIUM
(boredom)
THE PRINCIPLES OF TRAINING: S.P.OR.T.
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6. THE FUNCTIONAL PYRAMID
(according to Gray Cook)
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7. All training must be for a purpose and be on valid principles. It is no good if you do not know why
you do things and are left wondering whether what you do will work. ALWAYS DO THINGS FOR
A REASON.
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WHAT IS PERIODIZATION?

8. A FUNCTIONAL TRAINING mesocycle
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9. © Functional Training Network
Giving your clients a training tool to monitor
their level of activity helps them (and you) to
keep track of their progress and to adjust your
planning in time if needed. This is a ‘paper’
version to stick to the fridge, but you can also
use mobile apps:
THE FUNCTIONAL TRAINING PLAN

10. Example of a home workout One of the 12 Functional Training sessions

11. WHAT ABOUT THE MENTAL CHALLENGE?
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12. Periodization is an ART: there are some basic guidelines, but the trainer’s experience
and his/her observation capacity, together with the client’s feedback, make it or
break it. Here are some golden rules to keep in mind:
The ADAPTATION to training is not predictable.
There’s no one-size-fits-all solution
Be creative, but refer to SCIENCE to guide you.
CONCLUSIONS:
© Functional Training Network

13. Postgraduaat ‘FUNCTIONAL TRAINER’
Interested to become a certified Functional Trainer or you are already a personal
trainer and to affiliate to the Functional Training Network?
info@functionaltraining.net