Classic Periodization
Splits training cycles into distinct periods, blocks, or phases
of training
Generally has preparatory, competitive, and transition phases
Hypertrophy/anatomical adaptation phase Strength phase Power phase Peaking phase Active rest phases
them
Either ignores or maintains other qualities (i.e., working on strength
Classic Periodization
Macrocycle Long term (3-6 months, competitive season, or
longer)
What is the overall goal of the program? Rehab? Competition? What are the qualities to be developed during the program? Training intensity (%1RM) will generally increase while volume
workouts)
Individual workout programming Active rest days and conditioning
date
Work backwards from there Be sure to account for holidays, vacations, etc.
12-16 weeks is a good program length (Macrocycle) This gives you time to evaluate the program and see size and strength gains Hypertrophy gains are typically slower and requires at least a couple of months to see a significant difference, especially in trained individuals Depending on your target and how many weeks you have, split
January 1st My goal is to be big and swole and jacked by summer (May 1st) Thats about 4-4.5 months (17-18 weeks) of training
But Im going to Mardi Gras over spring break! Oh and Granny G is coming to visit too
So lets call it a 16 week training cycle (macrocycle) If we divide our training by 4 weeks per cycle, that gives
us 4 mesocycles, which should work great Now we plan out our 4 mesocycles
jacked.
It may be best to start with hypertrophy and later on cut fat
In this case Use 2 mesocycles strictly dedicated to hypertrophy Use a transition cycle that starts working on fat loss (but still emphasizes hypertrophy) Final mesocycle can focus on fat loss (along with transition cycle) Now we know the goals of each month of training, we
Example
Months 1 and 2 (hypertrophy) will be similar as the goal is the
same
Consider a mix of powerlifting (for strength) and Bodybuilding in your
program
Month 3 (transition into fat loss) will start to add in some calorie
muscle. Simply adjust to not eating as much and doing a little more. Body weight and/or body fat % should be decrease modestly - <1lb per week
Month 4 (fat loss) will focus on leaning out while maintaining
mass
Adjust to doing more work and eating a little less. Try to reach no more
than 2 lbs of fat loss each week. More than 2lbs of fat loss will likely result in muscle loss Keep doing resistance training it is the only way to keep your hard earned muscle!
Day 2
Bench Press Close grip BP 2 arm horizontal Rows & DB press Tricep extensions & face pulls Anti-rotation
Day 3
Deadlift RDLs DB curls & wrist curls GHRs Anti-lateral flexion
Day 4
Overhead Press Incline press Vertical row & shrugs 1 arm horizontal row & shoulder raises Hip flexion with a neutral spine
Main: 3x3 @8-9 Main: 3x10 @8-9 Supplemental: 3-4x10 @9 Supplemental: 4x10 Accessory: 3-4x10 @9-10 Accessory: 4x15 Main: 1x5, 1x3, 1x1 @9 Supplemental: 3-4x8 @9 Accessory: 3-4x10 @9-10 Main: 3x6 @9 Supplemental: 4x8 Accessory: 4x15
Week 4 Main: 3x5 @6-7 Deload/ Supplemental: 3x10@6-7 unload Accessory: 3x15 @6-7
Main: 3x5 @6-7 Main: 3x8 @7 Supplemental: 3x10 @6-7 Supplemental: 3x10 (light) Accessory: 3x10 @6-7 Accessory: 3x10 (light)
training load
1RM is usually determined at the beginning of a cycle
This may not be optimal in extreme situations Some people are extremely active during their jobs and a straight % may be too much on a regular basis Some people (especially some college students) have plenty of time to eat, sleep, and train properly a straight % may not be enough weight for them after. A pre-defined % of a 1RM achieved 6-8 weeks earlier may not accurately reflect a persons strength Using Rep Maxes and/or RPE may be a better solution I.e., Instead of using 80% of 1RM, use a 6RM load at a 9-10 RPE
Non-linear Periodization
Intensities change from one workout to the next, instead of on
a weekly basis
Classic Periodization usually increases intensity (weekly) as the cycle
illness/injury Less boredom in day to day workout routines Adaptable to diverse situations of a given training day Allows for more frequent rest of some muscles due to use of various resistance loadings
Examples: Light intensity and High volume (12-15RM) Moderate intensity and High volume (8-10RM) High intensity and moderate volume (4-6RM) Very high intensity and low volume (1-3RM) Power day (1-6RM with power exercises) Very low intensity and very low volume (20-23RM for 1 set) Active rest day(s)
L: 9
M: 3 H: 12 VH: 6 P: 4
L: 9
M: 14 H: 9 VH: 3 P: 0
L: 12
M: 10 H: 6 VH: 1 P: 0
Medium
Heavy Very Heavy Power Total training days
3
12 6 4 36
14
9 3 0 36
10
6 1 0 36
Questions?