Thread: Periodization

I said I frequently alternate. Although I have used more linear periodization in my routines in the past, the one I'm cooking up now implements conjugate periodization.

Originally Posted by CowPimp

Do you use periodization in your weight training routines? If so, what kind of periodization do you implement?

this is my periodization model for the next year:

4 Weeks – Anatomical Adaptation
6 Weeks – Hypertrophy
1 Week – Transition
6 Weeks – Maximum Strength
6 Weeks – Muscle Definition
2 Weeks – Transition
4 Weeks – Anatomical Adaptation
6 Weeks – Hypertrophy
1 Week – Transition
6 Weeks – Maximum Strength
6 Weeks – Muscle Definition
4 Weeks – Transition

Originally Posted by LAM

this is my periodization model for the next year:

4 Weeks – Anatomical Adaptation
6 Weeks – Hypertrophy
1 Week – Transition
6 Weeks – Maximum Strength
6 Weeks – Muscle Definition
2 Weeks – Transition
4 Weeks – Anatomical Adaptation
6 Weeks – Hypertrophy
1 Week – Transition
6 Weeks – Maximum Strength
6 Weeks – Muscle Definition
4 Weeks – Transition

That looks like it's from Bompa, no? Are you planning on competing?

yep...

I've been having trouble staying motivated. I think that following a year long plan is what i've needed to do for a while, I really need structure in my training

don't mean to sound like a fool, but what exactly R u talking about

by definition:

"Periodization is a training concept that allows you to accomplish your goals through the strategic implementation of specific phases: anatomical adaptation (AA), hypertrophy (H), mixed (M), maximum strength (MxS), muscle definition (MD), and transition (T)."

Serious Strength Training - Second Edition 2003
Tudor O. Bompa, PHD - Mauro Di Pasquale, MD - Lorenzo J. Cornacchia

I'd like to see more specific definitions and differentiations between these different elements and types of periodization.

Originally Posted by drew.haynes

I'd like to see more specific definitions and differentiations between these different elements and types of periodization.

honestly..if you can swing it just get the book, they have them at amazon.com. It will be $20 well invested

any book by that contains work from Tudor O. Bompa is a good investment

i use cojugate periodization for my strength lifts and more instinctual periodization for my olympic lifts. For example.....for my strength work I would have front squat on day 1, back squat on day two, overhead squat on day 3. I might front squat with 70-80% working on speed with either just doubles or pause squats in the hole for maximum power. My back squat would be in a hypertrophy rage (since the nature of my sport has no real need for hypertrophy like other sports my hypertrophy rep range is lower than usual) for sets of 5 and then overhead squat on day 3 in a strength rep range of 2-3 reps. I might do that for two weeks and the change the focus to say squats for power (box squat or pause squat), front squat for strength (work up to a heavy single), and overhead squat for 3-5 reps per set (hypertrophy).

The reason I said the olympic lifts are insitincual is beacuse I work at up to about 80% each time (since it is light and not taxing) to work on my form. If I am feeling good that day and the form is looking clean I will bump up to 90, 95, 100 and then maybe a new max attempt. If I am a little off I stay at 80% and work on technique.


After this next contest later in the month I am going to go with something different for my training cycle.

oh, and like LAM said get BOMPA's training book or anything from the NSCA on periodization. They will do you well.

Originally Posted by drew.haynes

I'd like to see more specific definitions and differentiations between these different elements and types of periodization.

As a basic definition, LAM's program would be an example of linear periodization. You train one aspect of fitness/athleticism at a time. P-RR-S would be another example. In his program you train for strength one week, then hypertrophy the next two weeks.

Conjugate periodization is training multiple aspects of fitness/athleticism simultaneously. Westside is a prime example. On ME days you train for maximal strength and hypertrophy in the same workout. On DE days you train for speed/power and hypertrophy in the same workout. In between you work on cardioresperatory conditioning and work capacity with GPP training.

I'm doing conjugate periodization (or will be soon). I plan on starting later this week (I'm taking a little time off because I've been getting no sleep lately and it's been affecting my workouts). Basically, I will do 3x10 maximum speed reps with just the bar for the particular exercises for that day. The next day, I will choose a different set of exercises and do maximum strength reps of 3x2. I will continue in this fashion, working the same exercises twice per week with two to three days' rest between, until day seven, on which I will rest. I doubt this will be overtraining because the speed days will cause minimal taxation on my CNS (if all goes according to plan). I guess I'll just see where this takes me.

Originally Posted by Squaggleboggin

I'm doing conjugate periodization (or will be soon). I plan on starting later this week (I'm taking a little time off because I've been getting no sleep lately and it's been affecting my workouts). Basically, I will do 3x10 maximum speed reps with just the bar for the particular exercises for that day. The next day, I will choose a different set of exercises and do maximum strength reps of 3x2. I will continue in this fashion, working the same exercises twice per week with two to three days' rest between, until day seven, on which I will rest. I doubt this will be overtraining because the speed days will cause minimal taxation on my CNS (if all goes according to plan). I guess I'll just see where this takes me.

why just the bar for speed work? You need to work at a specific intensity to be able to apply maximal force to the bar to see improvements in those lifts.


Another thing I like with my periodization that I will do is periods of over-reaching follower by de-loading and then intensity (trying to peak for a meet). Accumulation and intensification.

I trained hard and got bigger and stronger than most

Originally Posted by ForemanRules

I trained hard and got bigger and stronger than most

no matter what you do the most important thing is that you make sure you are working hard and lifting to your maximum capability.

I dont get a period!

Originally Posted by P-funk

why just the bar for speed work? You need to work at a specific intensity to be able to apply maximal force to the bar to see improvements in those lifts.


Another thing I like with my periodization that I will do is periods of over-reaching follower by de-loading and then intensity (trying to peak for a meet). Accumulation and intensification.

The purpose of the bar work is actually not to increase my poundage in the long run. I'm just trying to get some explosiveness and make sure that when I do the movement with the bar, it feels the same as with weight (as a way to sort of check my form). I'm sure that once I'm comfortable with it I'll just end up adding weight anyways though.

I'm useing conjugate perioziation now. Just started, so I'm not sure how well this is going to work.

linear here

i switch between mass/volume, strength, high intensity and high rep/definition workouts

whilst "on" i will mainly rotate between volume (ie 5x5, 4x8) and strength (ie low-rep, pyrimiding to 1RM, and dynamic) workouts

whilst "off" it will be mainly high intensity low rep workouts (ie 2xF)

whilst cutting i will rotate between high intensity and high-rep (ie 10x10, drop/superset) workouts

i generally stick to the same sort of routine and exercises, variation comes through weights, reps, intesity and rest-times

Originally Posted by Squaggleboggin

The purpose of the bar work is actually not to increase my poundage in the long run. I'm just trying to get some explosiveness and make sure that when I do the movement with the bar, it feels the same as with weight (as a way to sort of check my form). I'm sure that once I'm comfortable with it I'll just end up adding weight anyways though.

There is still a minimum intensity threshold at which you should be lifting to ensure that you are gaining the most benefit from your speed work. Basically, you should be lifting as heavy as you can while maximizing bar speed. Think about it, why would you lift 45 pounds as fast as possible when you can achieve virtually the same speed with 145 pounds? There is simply no reason to do so.

I believe most proponents of Westside recommend something like 50-60% of your 1RM. Typically this is done for 8-10 sets of 3 repetitions. Lower body speed work is typically done in the 60-70% range for 8-10 sets of 2 repetitions.

Also, as a side note, speed work can be quite demanding of the CNS if done properly.

I just switched to training for strength personally. This monday did...

bench 8 sets x 3 reps... working from 135 to failure at 175 (yeah i've lost alot of strength from being sick)

rack lockouts 2x3
close grip 2x5
skulls 1x5
pressdowns 2x5

Anyway, a guy on my floor was seein if i wanted to start a diff bench press program he is considering. It does chest/tris 2x a week.

First day is..
3 sets: 6 reps, 4 reps, 3 reps... somethin like that.

Second day is..
3 sets: 3 reps, 2 reps, 1 negative

These are all pretty heavy but low volume I guess. If i did this it would be the first time in FOREVER i've done any body part more than 1x a week.

Is this a BAD idea? I need advice on this.

Well, I don't know exactly how effective his routine will be, but training body parts 2, 3, or maybe even more times per week is certainly a good idea. Split routines are boring in my opinion, and have been no more effective for me than properly implemented routines that call for a higher training frequency.

Originally Posted by CowPimp

Well, I don't know exactly how effective his routine will be, but training body parts 2, 3, or maybe even more times per week is certainly a good idea. Split routines are boring in my opinion, and have been no more effective for me than properly implemented routines that call for a higher training frequency.

How do u make sure to avoid overtraining?

Originally Posted by drew.haynes

How do u make sure to avoid overtraining?

Lower the volume for each session...

Originally Posted by CowPimp

Lower the volume for each session...

Do you still get sore from it? This is all foreign to me. I'm used to maybe 4-12 sets per muscle group per week really heavy.

don't worry about getting sore. it means nothing. as far as that guys program, what are the accessory exercises and what volume are you working at? to not over train you need to make sure and watch your volume like pimp said. I mean, look at my program up there....I squat 3 days a week, I begin each work out with snatches, clean and jerks, pulls and then follow with some sort of squat 3x's per week! I do very little upper body training (some sort of row or pull up on 2 of the days and an overhead press or push press on one of the days). I pretty much train legs only.

Originally Posted by CowPimp

There is still a minimum intensity threshold at which you should be lifting to ensure that you are gaining the most benefit from your speed work. Basically, you should be lifting as heavy as you can while maximizing bar speed. Think about it, why would you lift 45 pounds as fast as possible when you can achieve virtually the same speed with 145 pounds? There is simply no reason to do so.

I believe most proponents of Westside recommend something like 50-60% of your 1RM. Typically this is done for 8-10 sets of 3 repetitions. Lower body speed work is typically done in the 60-70% range for 8-10 sets of 2 repetitions.

Also, as a side note, speed work can be quite demanding of the CNS if done properly.

The reason I go so light is so that it specifically doesn't demand much from the CNS. If it took too much out of me, it would take away from the next day's heavy workout, which is more important to me.

Also, I highly doubt I could go the same speed with 45 as I could with 145 (at least certainly not on an exercise like the bench press). I used to do 8x2 with 50-60%, but I found that I disliked strongly all of the rest in between sets - it didn't feel like I was doing anything. Plus, I don't think it helped me very much. I may go back to something similar though.

Yesterday was my first speed day and I did like it. With the bench press I made sure that on each rep I went fast enough to temporarily lift off the bench. With SLDLs, I could tell that I just simply couldn't go nearly as fast (after all, I'm lifting my whole body with the bar, not just my arms with the bar). It was also hard to get that close to the floor, but it's good for flexibility. Like I said before, I may go back to doing about 50%, but I just didn't seem to be making progress from it - I had to take off more days and thus work strength less often (I alternated between strength and speed weeks), which I disliked strongly. So, for now, I'm just using it as a way to check form and almost as a way to stretch and go throughout the full ROM to make sure I'm doing things correctly. Plus, it'll help develop more speed when doing the motions without resistance. I'm not really sure whether I'm communicating my thoughts clearly or not though.

conjugate periodization all the way baby. doesn't really make sense to neglect certain facets of strength while trying to increase only one. even if a specific sport requires, for instance, speed strength one should still work on increasing, or atleast maintaining, maximum strength. thats just my train of thought, i guess it all depends on what you are looking to get out of your training.