Trainihg checked by Kirsten Advanced training periodization, AAdvanced Brookbush Periodizarion. Updated On: March 03, 1 Comment. When it Advwnced to periodization training, things can get a periodizatlon convoluted through overly complicated explanations.
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Advnced is when a decrease in workload occurs via overstimulation and fatigue, Adanced is known as overtraining or traijing. The goal of periodization is to prolong the resistance stage, which hraining when improvements Advanced training periodization, and to avoid or reduce pediodization exhaustion stage by peiodization a period of deload or rest at the right time.
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No matter what type of periodization model Advanced training periodization are trauning, you will break your plan down into timeframes, known hraining cycles: Macrocycle Herbal fat burner, MesocycleMicrocycle.
Trajning in all, these cycles help you periodjzation your training so Adcanced you can achieve long term goals. As the saying yraining, a journey of a thousand miles begins with yraining single step.
Our article on periodization training cycles periodlzation teach you everything you need to know about macrocycles, mesocycles, and microcycles, which is an important yet basic Advancfd of periodization and programming. We also include examples of different programs broken down into these cycles to epriodization you trajning very clear understanding of how Trxining work.
However, traaining really gets periodizztion with the different implementations of how you periodizatuon the body. This trwining what periodizatino refer to when we say types of periodization. So, the periovization, meso, and micro cycles simply relate to the organization of your training, and the types of periodization relate to periosization decisions you make about when and what type of stress you Boost metabolism naturally periodkzation the body.
The Endurance sports nutrition elements you will be changing within your Aevanced on a microcycle or Afvanced scale trainlng Volume, Intensity and Exercise Selection. Intensity is the Body image self-love of the exercise you are doing, Advabced generally relates to the weight load.
So, increasing intensity for strength training perriodization means increasing the load. Linear Advsnced is when you increase intensity and decrease volume over a period of time. It is sometimes called classic periodization as it is the oldest form of periodization. Generally, linear periodization involves progressing from higher repetitions with a lighter load to lower repetitions with a heavier load.
This progression usually occurs on a weekly or monthly basis, with the ultimate goal being to increase strength and power over the course of multiple mesocycles in a macrocycle. Note: Linear periodization can work in other ways besides repetitions and loads, but the concept still applies.
For example, for a runner, volume will represent miles and intensity will represent speed or heart rate zone.
Week 6 would be followed by a deload week before rinsing and repeating with a higher starting weight for the next mesocycle.
Week 1: lbs 3x10 Week 2: lbs 3x9 Week 3: lbs 3x8 Week 4: lbs 3x7 Week 5: Optional Deload. Most studies show linear periodization is more effective. However, reverse periodization has its place.
For example, if you wanted to develop muscular endurance or work capacity. Undulating periodization also referred to as Non-Linear Periodization involves varying the stimulus on a daily DUP or weekly WUP basis.
So, rather than focusing on increasing one variable over time, undulating periodization plays around with variables like volume, intensity and exercises daily or weekly or even bi-weekly.
Pure undulating periodization would only manipulate intensity and volume, leaving the same exercises over the training cycle.
This type of training periodization is more advanced than linear periodization, so it is usually saved for intermediate and advanced lifters. Essentially, volume and intensity will be up and down throughout the week, which would create undulations waves day to day if you looked at it on a weekly chart.
Progressive overload would occur by adding weight to the bar each week but could be bi-weekly or monthly, as the Day rep range would stay the same throughout the mesocycle.
Volume and intensity will be up and down week to week, so undulations waves would appear on a monthly chart. Each block will involve training for a specific skill, such as hypertrophy, strength, and power. For a powerlifter, the accumulation block would focus on hypertrophy, the transmutation block would focus on increasing strength using that new muscleand the realization block would be to peak in power.
The ultimate goal is to allow the athlete to stay at their peak performance for longer. Note: Realization blocks may be shorter than Accumulation and Transmutation blocks for powerlifters leading up to a competition.
Following the Realization block will be a short restoration phase which is simply recovery and a deload period. Conjugate periodization is similar to daily undulating periodization in that the focus of training changes from one goal or quality to another on a weekly basis, which includes volume, intensity, and exercise selection.
Conjugate periodization allows you to develop different traits and attack multiple goals simultaneously, which may be hypertrophy, strength, power, or specific movement skills. For example, you may be developing hypertrophy and max strength in the same week.
The great thing about these two training qualities hypertrophy and strength is they are synergists so improving in one helps with the other.
Note: Certain training qualities are not compatible, such as training for muscular endurance and maximal strength. Conjugate periodization is typically broken down into Max Effort days and Dynamic Effort dayswith 4 days of training per week. Day 1: Maximal Effort Lower Body Day 2: Maximal Effort Upper Body Day 3: Dynamic Effort Lower Body Day 4: Dynamic Effort Upper Body.
Progression will happen on a weekly basis. You may need to switch and rotate ME lifts every weeks depending on your goal and level. Yes, with all the studies on periodization, it is evident that periodization has a positive effect on strength and hypertrophy.
This review article looks at 15 studies and 13 out of the 15 show a positive effect from periodization training. This is because if you are new to training, you will respond to pretty much any kind of training and it is very easy to yield results.
Overall, progressive overload is a crucial factor in fitness if you want to continue making long term improvements. That said, periodization and progressive overload is obviously not the only important variable in training.
In fact, there are many other more important factors. For beginners, periodization is one of the least important factors in training. All you have to do really as a beginner is progressive overload. A beginner should be able to continually add weight to their lifts, even on a day to day basis.
Keep adding intensity and you will see some incredible gains, and if you start to fatigue, take a deload week and then get back to it. Nevertheless, if you were to employ a periodization training model, it should be linear periodization using mesocycles to deload every weeks or even longer if you are continually making improvements without overreaching.
If you are a beginner who wants to strength train, your best bet is to just follow a tried and true strength program. Almost all beginners can use the same novice program as less individualization is required. So, give one of these strength programs a go and just follow it as instructed and you will see some incredible improvements and gains.
You can also check out SET FOR SET's Strength Program. If you want to gain some serious strength and have a plan that is effective, clear, and no BS, this is it. It's a super thorough strength program and it includes spreadsheets to ensure you stay on track Prepare to maximize your strength with our exclusive week strength training program.
Great read. I am new Personal Trainer at my gym been Certified for little over a year and for the sake of building confidence and understanding the methodologies behind this profession, this article is extremely helpful.
February 13, Read More. February 12, At SET FOR SET, we strive to equip you with the tools and knowledge needed for your fitness journey. Our team of experts, including certified trainers, dietitians, and athletes, brings over a decade of industry expertise. Our goal is to be your primary resource for all fitness inquiries, guiding you toward a stronger and healthier life.
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: Advanced training periodization| WHAT IS PERIODIZATION – HOW TO PROGRAM FOR ELITE STRENGTH | Many athletes have multiple goals scattered on their calendar. Most clients just fail to understand how important diet really is to fat loss. Poland PLN zł. After the foundation has been laid and any imbalances have been corrected, then it is safe to start working at higher intensity levels. Intensity increases with load progression. Like this: Like Loading |
| 3 Types of Training Periodization and How to Use Them to Make Gains | BarBend | Aruba AWG ƒ. The most critical phase is the preparatory phase peripdization. Breaking your periodizationn down Collagen in Traditional Medicine smaller, manageable chunks can Non-stimulant fat metabolism you stay motivated, Advznced your progress Traininb the way, and adjust as needed. After competition, this phase may actually continue for several weeks before the periodized training scheme starts over again. This is simply meant as a way to demonstrate some of what was discussed earlier about periodization and to give those who need it a place to start today in designing a periodized program for a client. |
| Periodization Training: Benefits, Uses, and How to Get Started | The goal of any strength-training program is obviously to increase strength, but more specifically it should improve absolute strength. Absolute strength is the basis for all other types of anaerobic strength, and since most of your clients' daily activities are anaerobic by nature, this is a crucial component of fitness to improve. How much absolute strength a muscle can produce is related to its cross-sectional area, essentially meaning that bigger muscles have more strength potential than smaller muscles. This is why a periodized program will typically work on hypertrophy first and then absolute strength. An ideal periodized program alternates between the two until it is time to back off and then spends time on a lower intensity program for reasons discussed above. Now that you have an understanding of periodization and why it follows the progressions that it does, I will show you a system for assessing a client's beginning fitness level and how to get them started on a periodized program based on that initial assessment. However, do not rely on this as all you need to know about periodization. Very few clients will fit perfectly into these models and only by continually educating yourself can you tailor a periodized program to a client's individual needs. This is simply meant as a way to demonstrate some of what was discussed earlier about periodization and to give those who need it a place to start today in designing a periodized program for a client. First let's establish the four general categories of clients: deconditioned, beginner, intermediate and advanced. Now let's look at who falls into which category. Remember that, for both legal and professional reasons, these conditions MUST be under control in order for you to undertake being their trainer. Beginner : Less than 2 years strength training experience and no uncontrolled medical conditions or red flags. Your average fitness buff. Serious fitness buffs and athletes fall into this category. Note: These are not set in stone. Some clients who have trained for 10 years may still need to be treated as intermediates or even beginners while some intermediates may be serious enough to be considered advanced. The trainer must use some personal judgment when assessing the fitness level of a client. If any doubt exists, err on the side of caution and pick up the intensity level later if necessary. The beginning fitness level classification will be used to figure out how long will be spent laying the fitness foundation and how fast the client will progress to the higher intensity levels. First let's review the different stages mesocycles and then I will show you a possible way to arrange them based on your clients beginning fitness level. Exercises to be performed in a circuit fashion. Repeat this workout three times a week allowing at least a days rest between weight training days. PeriNote: Although abs and lower back are technically part of the upper body for practicality, they are included in the lower body program. Note: a1 and a2 designate two exercises that are to be done in a superset fashion. Do one set of the a1 exercises and while you are resting perform one set of the a2 exercise. Repeat until you have completed all prescribed sets for those exercises before moving on to the next exercise s. These periodization models are presented as examples only. While they can be used with success, do not rely on them for every client. Continually educate yourself in the fitness and strength-training field so you can design your own models and tailor them to each individual client. Remember, however, that above all a good periodization model is flexible. Do not be afraid to make adjustments mid-program if necessary. As noted earlier very few clients will fit perfectly into the above periodization model examples. Most clients will have some sort of specific goal that they are working towards, making it necessary for you to personalize their program. This is not as hard as it may seem, though. With a few minor adjustments you can quickly tailor a periodized program to any client. You must first establish what the client's goal is. If you are dealing with a beginner, then their goals will usually be vague, most often revolving around "losing weight and toning up". More advanced clients will have more concrete goals, such as gaining 5 pounds of muscle or adding 25 pounds to their bench press. The more concrete the goal, the easier it will be for you to design a plan. Try to help those clients who do not already have them to form specific goals. While we are on the subject of client goals, it must also be said that it is your responsibility to make sure that their goals are realistic and that the client is not putting their health at risk trying to achieve them. A great example is women who want to emulate the look popularized on the cover of Cosmo. Most women do not possess the body structure or body type to achieve this look, yet many have dieted and exercised themselves to exhaustion trying to achieve it. The same can be said for young men trying to emulate their professional bodybuilding heroes. Once again this is an unachievable look by most, especially without chemical enhancement, yet many people let this quest consume their entire existence, sometimes leading them to experiment with dangerous methods. It is your job as a fitness professional to guide these clients towards realistic goals and safe exercise and dietary practices. Although a last resort, it may be necessary to drop a client if they absolutely refuse to follow a sound, safe exercise program. You could be held liable if something happens to them while they are working with you, so not only are they putting themselves in danger, but your career as well. With that said, let's look at how to tailor a program for different goals. Simply put, spend more time in the stage that emphasizes the client's goal. If they want more muscle mass, then double up on the time spent in Stage 2. If they are trying to get stronger, then spend more time in Stage 3. If they are trying to improve aerobic capacity, then add a stage where aerobics are more emphasized than strength training. If they are an athlete and trying to improve relative strength, then do not spend as much time in Stage 2 and spend more time in Stage 3. Once you get a feel for what each stage does for a client you will know what stage s to emphasize for their goals. Fat loss is kind of a tricky subject as far as working out is concerned. A trainer can have everything about a workout program dialed in with the client following it religiously, yet, if that same client is not also following a sound diet and taking in less calories than they expend, the fat will not come off. In a diet and exercise program, we have found that diet is usually the limiting factor. Most clients just fail to understand how important diet really is to fat loss. Workout progression for someone looking to lose fat would be similar to those clients wanting to add lean muscle tissue. By adding lean muscle mass, you will increase your metabolism and make it easier to burn fat. Lean muscle tissue will also give you that lean, muscular look that people desire but most do not know how to get. The reason that you see so many people at the gym who look thin with clothes on but have unsightly flab upon closer inspection is because they spend countless hours doing cardio and lifting light weight for a very high number of reps. Thus they fail to add lean muscle mass. Weight loss is not the goal of an exercise and diet program, fat loss is. I would also like to dispel a couple of strength training myths concerning fat loss that persist. The first is the myth of low reps for size, high reps for cuts. This is absolutely not true. As I stated earlier, low reps actually produce strength with little weight gain, mid-range reps are best for muscle growth, and high reps in the range are good for strengthening tendons and ligaments. Very high reps are good for increasing the aerobic strength of the local muscle groups being exercised and is beneficial for specific sports training, but usually has no place in an average fitness program. The next myth is tied to the previous one and is perhaps the most persistent one of all. How many of you have heard that to see your abs you have to do countless sit ups? Or how about you ladies and those machines that hit your "trouble spots" of the inner thigh and side of your glutes? The myth of spot reducing is an absolute fallacy. Your body is genetically predetermined where it will lose fat first and in what order it will go away. Again, diet is the major factor here. Doing all the sit ups in the world will not get your six pack to show any faster. So what does all this mean? Fat loss is not simply achieved only through aerobics, or only through weightlifting, or only through diet. It takes an integrated approach to help your clients realize their fat loss potential. If your client is not losing weight and you know that your training program is dialed in, then, barring a medical condition, the client is simply eating too many calories. There is no impossible scenario. Every overweight man, woman and child CAN lose weight and achieve their goals, and with a properly designed periodized program and with your guidance and support, along with the occasional reality check, your clients will succeed. Creating a structured training program that adheres to the principles of periodization has been shown time and time again to remove the guesswork on gains. Here are the three main types for you to chew on and some extra context on how to best use them. Periodization is the creation of a training program that spans the length of weeks to months or sometimes years. As the name suggests, periodization breaks down your training into periods of time devoted to specific outcomes — such as building strength, muscle , or power. While there are plenty of different ways to skin the proverbial cat, most types of program periodization fall under three distinct umbrellas. Linear periodization is about as straightforward as the name implies. For a crystal clear picture, a four-week snapshot of linear periodization applied to your bench press might look something like this:. While linear periodization is reliant upon increasing intensity and decreasing volume is the centerpiece of the program, undulating periodization takes advantage of changing more than one variable throughout the mesocycle. This can come in the form of two different styles, weekly-undulating or daily-undulating periodization. An easy way to examine the options that weekly undulating or nonlinear periodization can provide when compared to linear periodization is the increase in total volume at a prescribed load week over week. While linear periodization emphasizes a load increase each session, nonlinear may offer you the opportunity to perform work with the same load , but an increased number of sets or repetitions. On the other hand, daily undulating periodization may see you perform the same lift squat, bench press, or deadlift for example several times per week emphasizing different set, repetition, or loading parameters. This increased volume through accumulation during either weekly or daily undulating periodization is another method of progressing your program long-term. Here is an example of daily undulating periodization using the squat with a known value for your one-rep max 1RM. Block periodization organizes training over the course of a several weeks, breaking down each mesocycle into an accumulation, transmutation, or realization phase. Usually, a block spans anywhere from two to four weeks at a time, with increasing intensity and decreasing volume as you progress through the three distinct phases. Outlined below, you can see how progressions may be implemented over the course of several weeks for a particular lift. Linear periodization is often viewed as a great option for establishing a strong foundation of strength in your main exercises. With a few months or a few years under your belt, looking toward nonlinear or undulating periodization styles might better serve your progress. Often as you get stronger, it becomes harder to recover from the aggressive jumps seen in linear periodization models. Looking into nonlinear or undulating styles can help you more appropriately scale your volume and intensity to see better progress. These styles help you best customize your training intensity and volume and even exercise selection to best eliminate your plateaus and serve your recovery needs. That said, there are also some unique considerations for you to be mindful of when choosing your preferred form of periodization. Developing skill in an exercise especially the more complex barbell lifts benefits from performing them multiple times per week. Using a nonlinear daily undulating periodization style can be a huge asset for rapidly increasing skill in an exercise due to increased frequency of practice per week. If you only need to peak once per season or even once per year, that predictability gives you the option of using the periodization style that best suits your preferences. In the case of multiple competitions within a sporting season or year, choosing more flexible periodization styles such as nonlinear or block makes it easier to sync up your maximal performance with game day. Linear periodization may be a bit too rigid for you to optimally utilize in this case. While periodization within the weight room is often tied to a specific barbell lift to help increase your performance in powerlifting or Olympic lifting, periodization also benefits general strength or power potential for all sports. Removing the absolute necessity to always squat, bench press, or deadlift, for example, can be quite freeing. Periodization is a powerful tool for breaking plateaus and almost always guarantees better outcomes long term. It can be incredibly impactful in increasing your 1RM for the big barbell exercises and simplifies the concept of progressive overload. More broadly, it can help you guarantee a more balanced approach to the many moving parts of resistance training. Plateaus happen for multiple reasons , but a big one is a lack of structure. Periodization, regardless of the model you lean on, is renowned for being beneficial by simply adding a more measured approach to training. |
| Exploring Types of Periodization | volume, intensity, frequency, rest periods, exercise selection, range of motion. The main two things people periodized, however, are volume and intensity. In essence, it comes down to how you organize your training and the decisions you make on when and what types of stress you place on the body. Periodization may seem fancy but pretty much every program has some form of periodization. Periodization was established in the s by a guy named Leo Matveyev, who was a Russian physiologist. He coined the term based on what we call linear periodization today, which basically just means increasing intensity i. load and decreasing volume i. reps over time. Since the original model of periodization was put forward, there have been a lot of studies done on periodization which includes other types of periodization methods, some of which are simply a spin on the original linear method and the concept has gotten way more popular. the father of stress research GAS theory, which stands for General Adaption Syndrome. The GAS theory describes three phases that the body goes through when experience new stimulus: Alarm , Resistance , and Exhaustion. Resistance is the adaption to the stimulus, which allows us to continue increasing our workload and progress in a program. Exhaustion is when a decrease in workload occurs via overstimulation and fatigue, which is known as overtraining or overreaching. The goal of periodization is to prolong the resistance stage, which is when improvements occur, and to avoid or reduce the exhaustion stage by implementing a period of deload or rest at the right time. The various methods or types of periodization all work towards this same goal, they just do so in a different manner. Before we get into the different types of periodization models, we want to quickly explain the way periodization is organized. No matter what type of periodization model you are using, you will break your plan down into timeframes, known as cycles: Macrocycle , Mesocycle , Microcycle. All in all, these cycles help you organize your training so that you can achieve long term goals. As the saying goes, a journey of a thousand miles begins with a single step. Our article on periodization training cycles will teach you everything you need to know about macrocycles, mesocycles, and microcycles, which is an important yet basic aspect of periodization and programming. We also include examples of different programs broken down into these cycles to give you a very clear understanding of how they work. However, periodization really gets interesting with the different implementations of how you stress the body. This is what we refer to when we say types of periodization. So, the macro, meso, and micro cycles simply relate to the organization of your training, and the types of periodization relate to the decisions you make about when and what type of stress you place on the body. The main elements you will be changing within your workouts on a microcycle or mesocycle scale are: Volume, Intensity and Exercise Selection. Intensity is the difficulty of the exercise you are doing, which generally relates to the weight load. So, increasing intensity for strength training usually means increasing the load. Linear Periodization is when you increase intensity and decrease volume over a period of time. It is sometimes called classic periodization as it is the oldest form of periodization. Generally, linear periodization involves progressing from higher repetitions with a lighter load to lower repetitions with a heavier load. This progression usually occurs on a weekly or monthly basis, with the ultimate goal being to increase strength and power over the course of multiple mesocycles in a macrocycle. Note: Linear periodization can work in other ways besides repetitions and loads, but the concept still applies. For example, for a runner, volume will represent miles and intensity will represent speed or heart rate zone. Week 6 would be followed by a deload week before rinsing and repeating with a higher starting weight for the next mesocycle. Week 1: lbs 3x10 Week 2: lbs 3x9 Week 3: lbs 3x8 Week 4: lbs 3x7 Week 5: Optional Deload. Most studies show linear periodization is more effective. However, reverse periodization has its place. For example, if you wanted to develop muscular endurance or work capacity. Undulating periodization also referred to as Non-Linear Periodization involves varying the stimulus on a daily DUP or weekly WUP basis. So, rather than focusing on increasing one variable over time, undulating periodization plays around with variables like volume, intensity and exercises daily or weekly or even bi-weekly. Pure undulating periodization would only manipulate intensity and volume, leaving the same exercises over the training cycle. This type of training periodization is more advanced than linear periodization, so it is usually saved for intermediate and advanced lifters. Essentially, volume and intensity will be up and down throughout the week, which would create undulations waves day to day if you looked at it on a weekly chart. Progressive overload would occur by adding weight to the bar each week but could be bi-weekly or monthly, as the Day rep range would stay the same throughout the mesocycle. Volume and intensity will be up and down week to week, so undulations waves would appear on a monthly chart. Each block will involve training for a specific skill, such as hypertrophy, strength, and power. For a powerlifter, the accumulation block would focus on hypertrophy, the transmutation block would focus on increasing strength using that new muscle , and the realization block would be to peak in power. The ultimate goal is to allow the athlete to stay at their peak performance for longer. Note: Realization blocks may be shorter than Accumulation and Transmutation blocks for powerlifters leading up to a competition. Following the Realization block will be a short restoration phase which is simply recovery and a deload period. Conjugate periodization is similar to daily undulating periodization in that the focus of training changes from one goal or quality to another on a weekly basis, which includes volume, intensity, and exercise selection. Conjugate periodization allows you to develop different traits and attack multiple goals simultaneously, which may be hypertrophy, strength, power, or specific movement skills. For example, you may be developing hypertrophy and max strength in the same week. The great thing about these two training qualities hypertrophy and strength is they are synergists so improving in one helps with the other. Note: Certain training qualities are not compatible, such as training for muscular endurance and maximal strength. Conjugate periodization is typically broken down into Max Effort days and Dynamic Effort days , with 4 days of training per week. Day 1: Maximal Effort Lower Body Day 2: Maximal Effort Upper Body Day 3: Dynamic Effort Lower Body Day 4: Dynamic Effort Upper Body. Progression will happen on a weekly basis. You may need to switch and rotate ME lifts every weeks depending on your goal and level. Yes, with all the studies on periodization, it is evident that periodization has a positive effect on strength and hypertrophy. This review article looks at 15 studies and 13 out of the 15 show a positive effect from periodization training. This is because if you are new to training, you will respond to pretty much any kind of training and it is very easy to yield results. Overall, progressive overload is a crucial factor in fitness if you want to continue making long term improvements. That said, periodization and progressive overload is obviously not the only important variable in training. In fact, there are many other more important factors. For beginners, periodization is one of the least important factors in training. All you have to do really as a beginner is progressive overload. A beginner should be able to continually add weight to their lifts, even on a day to day basis. Keep adding intensity and you will see some incredible gains, and if you start to fatigue, take a deload week and then get back to it. Nevertheless, if you were to employ a periodization training model, it should be linear periodization using mesocycles to deload every weeks or even longer if you are continually making improvements without overreaching. If you are a beginner who wants to strength train, your best bet is to just follow a tried and true strength program. Almost all beginners can use the same novice program as less individualization is required. So, give one of these strength programs a go and just follow it as instructed and you will see some incredible improvements and gains. You can also check out SET FOR SET's Strength Program. If you want to gain some serious strength and have a plan that is effective, clear, and no BS, this is it. It's a super thorough strength program and it includes spreadsheets to ensure you stay on track Prepare to maximize your strength with our exclusive week strength training program. Great read. I am new Personal Trainer at my gym been Certified for little over a year and for the sake of building confidence and understanding the methodologies behind this profession, this article is extremely helpful. February 13, Read More. February 12, At SET FOR SET, we strive to equip you with the tools and knowledge needed for your fitness journey. Our team of experts, including certified trainers, dietitians, and athletes, brings over a decade of industry expertise. Our goal is to be your primary resource for all fitness inquiries, guiding you toward a stronger and healthier life. Sign up to stay up-to-date! This phase gets them ready for competition by maximizing strength and power. Following this phase they drop the strength training and follow a period of active rest just before competition. The active rest phase is categorized by activity other than strength training such as swimming, hiking, or sports activities like basketball and tennis. After competition, this phase may actually continue for several weeks before the periodized training scheme starts over again. For this reason, the active rest phase is often referred to as the transition phase. With the classic linear periodized model, sticking with the same rep range for a full mesocycle, which may last numerous weeks can have some drawbacks. Some athletes may get bored using the same rep ranges for several weeks. Another issue is the fact that some of the adaptations made in a previous mesocycle may be lost in a later mesocycle. For example, gains in muscle size made during the hypertrophy phase may be lost during the strength and power phases where repetitions performed each set rarely exceed 6 reps. Undulating periodization is one way to remedy the issues of the messocycles see below. However, using a linear model, whether it be the classic linear scheme or the reverse linear scheme see below has merit. Using microcycles may be an even more effective way of utilizing linear periodized training schemes. The term microcycle refers to weekly changes in the weight used and the reps performed. For example, if following the classic linear model, week 1 might be a muscle endurance microcycle with reps in the rep range. Then week 2 might be the hypertrophy microcyle with reps in the range, Week 3 continues increasing the weight and decreasing the reps for the strength microcycle with reps in the rep range. And then in week 4, which could be the strength and power microcycle, reps drop again down to just reps per set. After week 4, the cycle repeats itself with week 5 returning to the muscle endurance microcycle. These microcycles can keep repeating in this order until the athlete is ready for competition, or for a non-competitive strength trainer, the program is over after 12 weeks or so. See Figure 3 below for a sample linear scheme that uses microcycles. This is very similar to my Micro Muscle a. Shortcut To Size program. Figure 3: This table shows the weight and rep range changes that occur each week in each phase of the Micro Muscle a. Reverse linear periodization basically takes the linear periodization scheme and runs it backwards. Research supports the concept that the reverse linear periodization scheme is more effective for increasing endurance strength than the classic model Rhea, et al. Figure 4: This table shows a sample reverse linear periodized model for muscle hypertrophy. In essence, the reverse linear model starts with the power phase where intensity is very high with reps low reps per set. The peaking phase is usually skipped because the athlete is not preparing for competition where power and strength matter. After the power phase has been followed for several weeks comes the strength phase. The strength phase utilizes moderate to high in intensity with lower reps reps per set. The goal of these first two phases is to build the strength and power the athlete will need to optimize mass gains or endurance strength. Being able to lift heavier weight for the desired number of reps during the hypertrophy phase can result in significant gains in muscle mass as well as muscle endurance. The hypertrophy stage comes last in the program and it involves lower intensity with higher reps reps per set. If the goal was to prepare an athlete who needed strength endurance rower; short distance runner; etc. the reverse linear program would often involve a fourth mesocycle that lightens the weight again and increases the rep range to 20 reps and above per set. As the name implies, undulating periodization follows a nonlinear scheme, unlike the classic linear and the reverse linear periodization schemes. Undulating models are gaining popularity in strength rooms due to their convenience and effectiveness. In training athletes many undulating periodization schemes follow a day mesocycle with three to four different workouts to stagger. Figure 5: This table shows three different workout types that are staggered with a reverse linear periodized model for training athletes. Instead of sticking with one training phase for several weeks or more, the lifter can change intensity and volume from one workout to another. The workouts jump all around from heavy to light to moderate in a random order. The following week they may train the Endurance strength workout on Monday, the Hypertrophy workout on Wednesday and the Strength workout on Friday. One of the great things about undulating periodization is the fact that it requires less organization and planning than do linear periodized programs. For instance, if the individual felt tired or sick, or just the opposite and they felt exceptionally motivated and strong one day, the workout could be changed for that day to better suit their mood and physical health. Or if scheduling was a problem and the lifter was short on time one day, they could switch to a workout with lower volume. One study by Rhea et al. In actuality, the sporadic nature of the undulating program works as a default for building muscle, strength, and power. Yet if it is exposed to the stress for too long, the adaptations will plateau and even reverse to some degree. Given that, the undulating periodized scheme allows the stress strength training to be encountered for very short periods before it is changed and then cycled back in. In this model, the different types of strength training heavy, light, moderate, etc. are cycled repeatedly from day to day. So it helps to keep the muscle from getting used to the stimulus, yet exposes it frequently enough to cause progressive adaptations. This is often referred to as the principle of Muscle Confusion. So in other words, undulating periodization is basically the principle of muscle confusion, as described by Joe Weider many decades earlier. One confusing issue with undulating periodization is the fact that is usually described in the scientific literature and textbooks as a system that changes up the resistance used and rep ranges performed every single workout. And this is true IF the athlete is using a whole-body training split where they train their entire body every workout. Since the literature and textbooks focus on strength training for athletes, such as football players and track athletes, who often do train using a whole-body training split, many trainers are confused over how to use undulating periodization using a training split that takes 2, 3, 4 or more workouts to train the entire body. For example, let's consider a 4-day training split where the individual trains chest and triceps on Monday, Legs on Tuesday, shoulders on Thursday, and back and biceps on Friday. While this is fine to train this way, it can get a bit daunting making sure that the same rep range is not repeated for a muscle group. A better option for a 4-day split like the one above would look like the example I have in Figure 6 below. Figure 6: This table shows a sample undulating periodized scheme for a 4-day training split that trains the entire body once per week. Therefore, there is evidence to support the idea that appropriate manipulation of volume and intensity, over and above just increases in total training volume alone, is an important factor in optimizing strength training effects. Periodization, Variation, Periodization Models Periodization, as it has been defined, refers to specific methods of manipulating training variables to provide variation in volume and intensity. While variation itself may play an important role in optimizing strength-related improvements, not all programs that include a variation component will provide similar results Stone a. In other words, random variations in training variables may not produce the desired results, lending credence to the adage "Fail to planplan to fail. Other periodization programs have been developed and have potential advantages over non-periodized approaches. A reduction in volume and an increase in intensity in steps during the training cycle is referred to as stepwise periodization. In the overreaching periodization model there is periodic short term week increase in volume or intensity followed by a return to normal training Stone b. During undulating periodization, training volume and intensity are increased and decreased on a regular basis, but not in the general pattern of always increasing intensity and decreasing volume as the training period progresses Fleck Practical Considerations Coaches and athletes have long been aware of the benefit of changing the training stimulus at regular, or even irregular intervals. Tapering training volume prior to competition, planned periods of active rest, and interspersing power and strength workouts to challenge different energy systems are all attempts to exploit the General Adaptation Syndrome. In the "black box" model of performance are qualitative variables such as motivation, adherence, and compliance which not be underestimated as determining factors in the success of any program. For instance, Stone et al. There may be psychological factors that additionally influence the quality and quantity of work performed during training. While the body of research pertaining to periodization focuses on the effect of varying volume and exercise intensity, it should be clear that these are not the only variables that determine training adaptations. Other influential components of any program include 1 choice of exercises 2 order of exercises 3 resistance or load 4 number of sets per exercise 5 number of exercises per muscle group 6 repetition range 7 type of contraction 8 speed of movement 9 rest periods between sets 10 rest periods between training sessions, and 11 nutritional status. Further research remains to be conducted and evaluated. Intensity increases with load progression. |
Advanced training periodization -
Week 6 would be followed by a deload week before rinsing and repeating with a higher starting weight for the next mesocycle. Week 1: lbs 3x10 Week 2: lbs 3x9 Week 3: lbs 3x8 Week 4: lbs 3x7 Week 5: Optional Deload. Most studies show linear periodization is more effective.
However, reverse periodization has its place. For example, if you wanted to develop muscular endurance or work capacity. Undulating periodization also referred to as Non-Linear Periodization involves varying the stimulus on a daily DUP or weekly WUP basis. So, rather than focusing on increasing one variable over time, undulating periodization plays around with variables like volume, intensity and exercises daily or weekly or even bi-weekly.
Pure undulating periodization would only manipulate intensity and volume, leaving the same exercises over the training cycle. This type of training periodization is more advanced than linear periodization, so it is usually saved for intermediate and advanced lifters.
Essentially, volume and intensity will be up and down throughout the week, which would create undulations waves day to day if you looked at it on a weekly chart.
Progressive overload would occur by adding weight to the bar each week but could be bi-weekly or monthly, as the Day rep range would stay the same throughout the mesocycle. Volume and intensity will be up and down week to week, so undulations waves would appear on a monthly chart.
Each block will involve training for a specific skill, such as hypertrophy, strength, and power. For a powerlifter, the accumulation block would focus on hypertrophy, the transmutation block would focus on increasing strength using that new muscle , and the realization block would be to peak in power.
The ultimate goal is to allow the athlete to stay at their peak performance for longer. Note: Realization blocks may be shorter than Accumulation and Transmutation blocks for powerlifters leading up to a competition.
Following the Realization block will be a short restoration phase which is simply recovery and a deload period. Conjugate periodization is similar to daily undulating periodization in that the focus of training changes from one goal or quality to another on a weekly basis, which includes volume, intensity, and exercise selection.
Conjugate periodization allows you to develop different traits and attack multiple goals simultaneously, which may be hypertrophy, strength, power, or specific movement skills.
For example, you may be developing hypertrophy and max strength in the same week. The great thing about these two training qualities hypertrophy and strength is they are synergists so improving in one helps with the other.
Note: Certain training qualities are not compatible, such as training for muscular endurance and maximal strength. Conjugate periodization is typically broken down into Max Effort days and Dynamic Effort days , with 4 days of training per week.
Day 1: Maximal Effort Lower Body Day 2: Maximal Effort Upper Body Day 3: Dynamic Effort Lower Body Day 4: Dynamic Effort Upper Body. Progression will happen on a weekly basis. You may need to switch and rotate ME lifts every weeks depending on your goal and level.
Yes, with all the studies on periodization, it is evident that periodization has a positive effect on strength and hypertrophy. This review article looks at 15 studies and 13 out of the 15 show a positive effect from periodization training.
This is because if you are new to training, you will respond to pretty much any kind of training and it is very easy to yield results. Overall, progressive overload is a crucial factor in fitness if you want to continue making long term improvements.
That said, periodization and progressive overload is obviously not the only important variable in training. In fact, there are many other more important factors.
For beginners, periodization is one of the least important factors in training. All you have to do really as a beginner is progressive overload.
A beginner should be able to continually add weight to their lifts, even on a day to day basis. Keep adding intensity and you will see some incredible gains, and if you start to fatigue, take a deload week and then get back to it.
Nevertheless, if you were to employ a periodization training model, it should be linear periodization using mesocycles to deload every weeks or even longer if you are continually making improvements without overreaching.
If you are a beginner who wants to strength train, your best bet is to just follow a tried and true strength program. Almost all beginners can use the same novice program as less individualization is required.
So, give one of these strength programs a go and just follow it as instructed and you will see some incredible improvements and gains.
You can also check out SET FOR SET's Strength Program. If you want to gain some serious strength and have a plan that is effective, clear, and no BS, this is it.
It's a super thorough strength program and it includes spreadsheets to ensure you stay on track Prepare to maximize your strength with our exclusive week strength training program.
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Written by Sam Coleman Co-founder Fact checked by Kirsten Yovino, CPT Brookbush Institute FACT CHECKED. History of Periodization Periodization was established in the s by a guy named Leo Matveyev, who was a Russian physiologist.
Mesocycle: Within your macrocycle will be multiple mesocycles. These are your midterm goals that work toward you main long term goal, which can be anywhere from weeks. Microcycle: Within a single mesocycle are microcycles, which work toward an immediate goal and the current mesocycle.
Exercise selection is exactly as it sounds, the exercises you are doing. The following methods are the best and most popular methods of periodization Linear Periodization Linear Periodization is when you increase intensity and decrease volume over a period of time. Great for beginners who want to build a solid strength foundation.
Beginners will progress best with linear periodization and the results are very obvious and quantifiable on a short term basis. Moreover, beginners will see rapid gains with linear periodization thanks to the newbie gain phenomenal.
Linear periodization allows for quicker progression. Linear periodization lends itself to a slow progressive peak. So, if you have a competition in something like months, you can use linear periodization effectively to work to a peak at that time without burning out.
Undulating Periodization aka Non-Linear Periodization Undulating periodization also referred to as Non-Linear Periodization involves varying the stimulus on a daily DUP or weekly WUP basis.
Example of DUP: Essentially, volume and intensity will be up and down throughout the week, which would create undulations waves day to day if you looked at it on a weekly chart.
Day 1: lbs 3x Day 2: lbs 3x Day 3: lbs 3x Progressive overload would occur by adding weight to the bar each week but could be bi-weekly or monthly, as the Day rep range would stay the same throughout the mesocycle.
Example of WUP: Volume and intensity will be up and down week to week, so undulations waves would appear on a monthly chart. Benefits of Undulating Periodization: As you become more advanced, progression must happen slower than when you are a beginner which can be daily , and undulating periodization lends itself to sustainable progression.
For example, an intermediate may use DUP to progress weekly rather than daily like with linear periodization , and an advanced lifter may use WUP to progress monthly. Can focus on progression of more than one training adaption. For example, if day 1 is hypertrophy, day 2 strength, and day 3 power, then you can improve in all three areas over the course of a macrocycle.
This is also great because all of these qualities are synergists with each other, so improving one will help with the other. Great for advanced athletes and lifters as it negates plateaus that happen with linear periodization. DUP is shown to be one of the best models to build strength without increasing muscle mass with the right diet of course , which is important for powerlifters who need to stay in a certain weight class.
Psychologically its also good as it provides variety and freshness to training. Block periodization is usually broken down into 3 stages: Accumulation Block 1 Transmutation Block 2 Realization Block 3 To simplify this Benefits of Block Periodization: Great for maintaining a high level of athleticism for competition over an extended period of time and without burning out.
Progression occurs slower while avoiding burnout, which is important for advanced lifters. Great for being able to peak multiple times per year. Conjugate Periodization Conjugate periodization is similar to daily undulating periodization in that the focus of training changes from one goal or quality to another on a weekly basis, which includes volume, intensity, and exercise selection.
Day 1: Maximal Effort Lower Body Day 2: Maximal Effort Upper Body Day 3: Dynamic Effort Lower Body Day 4: Dynamic Effort Upper Body Example of Conjugate Periodization: Day.
Benefits of Conjugate Periodization: Great for shoring up weaknesses in a particular area. Allows you to do repetition exercises after ME and DE lifts, which improve specific areas and add more variety.
Does well to build qualities speed, strength in certain exercises. Can work on multiple training qualities within a given time period. Keeps training fresh and fun. The main benefits of periodization are: The ability to work on multiple training qualities and goals i.
strength, hypertrophy, general preparation, sport skills over a macrocycle or even on a smaller timescale. In the end, it makes for more well-rounded fitness.
Fatigue management through the manipulation of factors like load, volume, and recovery. Ultimately, this will allow you to avoid overtraining as well as under-training , recover from overreaching which will naturally occur to some degree , and continue progressing over long periods of time.
Periodization helps you deal with the psychological stress as well. Most Important Training Principles In ranking order, these are said to be the most important training principles: Specificity: Train the muscles you want to grow or the fitness objective you want to improve at with exercises and techniques that target the muscles as limiting factors or must be performed to get better at it.
For example, if you are doing squats as a beginner, your quads are going to grow, but as you get more advanced, your quads might not get enough stress to grow from squats alone because the lower back tires out first or you may just get more glute activation than quad activation.
As such, a quad specific exercise like hack squats would be required to ensure they are the main target and limiting factor. This would be specificity, and your quads WILL grow. Overload: Train hard and make the training harder over time.
Stimulus-Recovery-Adaptation: Finding a frequency that works best for you. Periodization: See everything above. Individualization: This one is straight forward. It involves points and overall just your age, rate of progress, previous skill development, and other factors that will pertain to specific individuals.
For beginners, individualization is less important as really any beginner can follow the same beginner program to success, but as you get into advanced levels, individualization is vital, which is why there really is no cookie cutter program for advanced athletes, as everything needs to be individualized to some degree.
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We have newly acquired muscle mass from the first mesocycle, which compounds how effective this one will be at developing new strength. The workload is also starting to become more strength-specific, meaning exercises are being selected for how close they are to the competition activity. Non specific movements are beginning to phase out and recovery is being optimized because we are doing less total work.
Weights are now near maximal with volume very small and virtually no accessory work so that you can be recovered enough to demonstrate maximal strength. A true peak will leave you the most equipped to compete in this one specific task while slightly less equipped to do anything else.
These different phases exist in all types of periodization programs, but linear programs prioritize each phase in its own mesocycle before switching. The following are examples of the different types of periodization and how they specifically organize each strength training phase.
Fred Hatfield, Kirk Karwoski, Ed Coan, and other greats all used a linear form of periodization to set records that stood for decades. This type is linear, which mean from start to finish, weight gets heavier and reps get lower. Classical periodization moves through 3 phases: Hypertrophy, Strength, and Power, which are also described by other resources as Preparation, Transition, and Competition , or Accumulation, Transmutation, and Realization.
From a competitive standpoint, the introductory volume phases will be more broad and focus on reinforcing the base of the pyramid.
Main lifts can be substituted for close variations to correct weaknesses and make the lifter well rounded. This is essentially bodybuilding training where the point is to grow muscle tissue and adapt your body to an elevated amount of work.
This phase will have higher volume, lower intensity, and more varied exercises and can last anywhere from 4 weeks to months on end. Preparation Example: Main lift as prescribed, followed by 6 other exercises at sets of reps each. Week 1: 5×10 Week 2: 4×10 Week 3: 5×8 Week 4: 3×8 As the program moves along, the lifter transitions into a strength phase, where the loads get heavier and the movements get more specific to the upcoming contest.
This is where the raw mass and physical ability acquired in the introductory phase gets dialed in to a more singular goal. As the lifts become more contest specific, neurological changes are made that result in better fiber recruitment and more efficient movement mechanics.
The body not only adapts to handling heavier weights, but gets better at moving it through space. Technique takes precedence, along with the fixing of weak areas. Week 5: 4×6 Week 6: 3×6 Week 7: 3×5 Week 8: 3×4 Finally, months out from the contest, the lifter will enter into a peak phase.
Working sets of unnecessary exercises are dropped so that recovery can be optimized. The loads will approach maximal capacity and only the exercises closest in nature to the competitive events will be kept. Heavy training like this 3 reps and under is extremely taxing on the nervous system and cannot be trained indefinitely, but for the weeks where it is, strength gains are enormous.
This is the very top of the pyramid, where specificity is king. Competition Example: Main lift as prescribed, followed by 2 other exercises at sets of reps each. Week 9: 3×3 Week 2×2 Week 1×1 Week Deload for contest Criticism of Linear Periodization One of the drawbacks of linear modes of periodization is that in the process of prioritizing one skill or trait in each phase, other traits that are not prioritized can diminish.
In the hypertrophy muscle growth phase, muscular size and endurance will increase, but maximal strength will drop. In the power phase, the nervous system will be optimized and heavy loads will move faster, but muscle mass will diminish. As a result, coaches have tried multiple ways of combining training phases to build each trait simultaneously.
The same lifts are trained multiple times per week, with each session focusing on size, strength, or power. A common structure of DUP training is a whole body split, focusing on each big lift in one workout and repeating times per week with varying repetition and set ranges.
Daily Undulating Periodization Ex. Day 1 Day 2 Day 3 Bench 3×10 5×5 6×2 Squat 3×10 5×5 6×2 Deadlift 3×10 5×5 6×2 Each rep range will have some contribution to the development of strength, size, power, and endurance, just in different proportions.
The idea behind DUP training is that the development of each one of these traits should, in some sense, aid in the development for the other. Properly executing a non linear periodization program means that a type of synergy is reached by training for these traits simultaneously.
Combine with that the fact that training stimulus is varied from workout to workout an important factor in preventing diminished returns from similar workouts , and DUP training appears to cover all bases.
There are only two simple principles of any Daily Undulating Periodization program: a. the use of compound movements performed times per week and b. varied set and rep schemes from workout to workout.
There are, however, a few considerations with Daily Undulating Periodization. With higher frequency training modes such as this, recovery can become an issue. The first recommendation with DUP training is to greatly limit accessory work with each lift.
The program benefits from the fact that each trait is trained fresh, so coming into a workout still sore from the last will throw a wrench into the works. Aside from muscle soreness, DUP training can affect joint recovery: working the same joints with heavy compound movements days per week can be murder on the tendons and connective tissue.
Compounding these stresses by adding a bunch of extraneous work is sure way to get achy shoulders and sore knees. Remember, the goal is to get quality work in each specified rep range, not to obliterate the muscle like a bodybuilder 8 weeks out from the Olympia.
Any DUP program can be ran very simply with the same main lifts each workout, or a more advanced approach can be taken where the lifts are rotated out for close conjugates.
For instance, you may find that your lockout is weak on a bench press, so one or two of the days can substitute a lockout heavy movement such as floor or close grip presses. Squats can alternate between high bar, box squats, and front squats. Bands and chains can be added.
Use your imagination. Conjugate Periodization became popular when Louie Simmons of Westside Barbell attempted to fix the same issues with classical linear periodization that DUP training dealt with. As a coach to world class powerlifters, it stood to reason that the highest level athletes would benefit from training as specific as possible for their chosen sport throughout the year.
Classical periodization, however, had lifters spending the majority of their contest preparation far away from the loads they would be handling on contest day.
Maxing out every workout can provide vicious strength gains in a very short period of time. What was observed in virtually all cases was a drop in progress after several weeks maximal training. Deloads, or periods of limited work, became common in heavy phases that ran more than 4 weeks in order to allow for proper recovery.
Heavy lifting could be done continuously throughout the year, developing powerlifters to their skill in a much more specific way. Since Maximal strength is trained for continuously throughout the year, that means that other traits such as size and power are trained concurrently.
Just as with DUP training, conjugate periodization found a way to train for all traits simultaneously. With conjugate systems, strength is prioritized with the first 1 or 2 heavy compound movements, followed by accessory work done for size.
A typical conjugate periodization program looks like this. Each microcycle training week , the primary lift is rotated out for a close conjugate say, bench for board press and the rest of the workout is completed as prescribed.
Notice how the accessory work for each day isolates all of the muscles that contribute to the main lift being done. The bench press day revolves entirely around developing that movement, by building strength and size in every muscle that contributes to it. The Westside brand of conjugate training has a few hallmarks that make it distinct.
Periodization is peiodization of the most traiining parts of Importance of micronutrients fitness periodizayion ultimate success, yet few Fat burn community and Advanced training periodization truly understand how to employ the concepts Boost metabolism naturally principles behind it. The lack Advanceed a bridge between these theories Advvanced their practical, everyday application is partly petiodization Advanced training periodization. As you can probably tell from the title, this article attempts to bring periodization down to a practical and usable level. While it is written with trainers in mind, anyone who works out can use and benefit from the following advice When designing a client's program, it is very important to have a long-term plan. While day to day workouts are what most people think of when picturing their personal trainer, the real results do not come overnight, nor as the result of a single workout, nor even after months of workouts. The cumulative effects of months and years of workouts produce the dramatic results.
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