Bompa's Periodization:theory and methodology of training

[njdevil13]

WOW, what a great book. just got it today and i love it. 410 page monster, but its sure to be a good read.

anyway, i think i know what im doing for my next 4 week macrocycle. its difficult to understand his concepts, for in the book he applies his periodization methods to team sports, and not directly to weight training.

microcycle week 1(power week)

monday chest and triceps
flat bech 3X3
incline bench 3X3
close grip bench 4X6

tues-off

weds-legs
squats-5X5
SLDL-5X5
leg press3X8
hammie curls-3X10

thurs-back/bis

3X3 deadlift
BB rows-5X5
pullups-3X8
BB curls-4X6

fri-off

sat-shoulders

standing military 3X3
side laterals 4X6
post delt row 4X6

week 2-hypertrophy

same as week one,exept rep ranges are in the 6-10 range. kind of like a deloading phase from a heavy week of lifting. i dunno if my CNS can take 2 straight weeks of high intensity lifting.

just as an example for hyp week

shoulder day
military press-4X8-10
post delt rows4X8-10

then week 3 would be another power week, week 4 a hypertrophy(deloading phase)

would this program essentially work? sorry for the length and my lack of understanding so far. lol

 

[ABLQ2]

It looks like an excelllent program. It would definately work.

 

[CowPimp]

Looks like a decent implementation of alternating periodization to me. It looks much like gopro's P-RR-S program without the shock week.

 

[P-funk]

Looks like a decent implementation of alternating periodization to me. It looks much like gopro's P-RR-S program without the shock week.

Wouldn't this be undulating periodization since each week (or each time you train a specific workout) you would be changing the variables....ie...week 1; day 1- 5 reps....week 2; day 1- 8 reps....


Alternating periodization would be more similiar to linear in that you have training blocks based on a specific rep sequence BUT it doesn't move in a linear way...ie...

week 1-3= 5 reps x 5 sets
week 4-6= 15 reps x 3 sets
week 7-9= 10 reps x 4 sets


I could be wrong though. I just feel like with the names it can get annoying because a lot of the ideas are similiar or cross over eachother in one way or another.

 

[CowPimp]

I was under the impression that undulating periodization involved changes within each microcycle, while alternating involved changes between each, or every few, microcycles? Basically the same thing, except undulating periodization calls for changes more frequently. In fact, combining the ideas would probably make the most sense.

Another implementation of alternating periodization that I have seen would be like the following example of a hypertrophy based macrocycle:

Weeks 1-3: 10-12RM
Week 4: 1-4RM
Week 5-8: 7-9RM
Week 9: 3-5RM

Basically, your macrocycle focuses on one thing, but you throw in a week for something else every 2-3 weeks to prevent excessive detraining of that function.

I know, the names are obnoxious. I wish I could remember where I read these definitions...

 

[P-funk]

I was under the impression that undulating periodization involved changes within each microcycle, while alternating involved changes between each, or every few, microcycles? Basically the same thing, except undulating periodization calls for changes more frequently. In fact, combining the ideas would probably make the most sense.

Another implementation of alternating periodization that I have seen would be like the following example of a hypertrophy based macrocycle:

Weeks 1-3: 10-12RM
Week 4: 1-4RM
Week 5-8: 7-9RM
Week 9: 3-5RM

Basically, your macrocycle focuses on one thing, but you throw in a week for something else every 2-3 weeks to prevent excessive detraining of that function.

I know, the names are obnoxious. I wish I could remember where I read these definitions...

but wait a minute....didn't you just basically repeat what I just said?

 

[CowPimp]

but wait a minute....didn't you just basically repeat what I just said?

Sort of, except I was thinking that undulating periodization could only properly be applied to splits where a higher frequency is implemented. Also, the example I presented was just another version of this type of periodization.

 

[P-funk]

Sort of, except I was thinking that undulating periodization could only properly be applied to splits where a higher frequency is implemented. Also, the example I presented was just another version of this type of periodization.

yes, I agree with you then. That was what I was getting at. For some reason I thought you were thinking something else.

 

[Dale Mabry]

WOW, what a great book. just got it today and i love it. 410 page monster, but its sure to be a good read.

anyway, i think i know what im doing for my next 4 week macrocycle. its difficult to understand his concepts, for in the book he applies his periodization methods to team sports, and not directly to weight training.

microcycle week 1(power week)

monday chest and triceps
flat bech 3X3
incline bench 3X3
close grip bench 4X6

tues-off

weds-legs
squats-5X5
SLDL-5X5
leg press3X8
hammie curls-3X10

thurs-back/bis

3X3 deadlift
BB rows-5X5
pullups-3X8
BB curls-4X6

fri-off

sat-shoulders

standing military 3X3
side laterals 4X6
post delt row 4X6

week 2-hypertrophy

same as week one,exept rep ranges are in the 6-10 range. kind of like a deloading phase from a heavy week of lifting. i dunno if my CNS can take 2 straight weeks of high intensity lifting.

just as an example for hyp week

shoulder day
military press-4X8-10
post delt rows4X8-10

then week 3 would be another power week, week 4 a hypertrophy(deloading phase)

would this program essentially work? sorry for the length and my lack of understanding so far. lol

Your Power cycle is essentially a strength cycle, and I would prolly perform the hypertrophy cycle before it.

I think this is alternating periodization.

 

[P-funk]

I think this is alternating periodization.

yes, it is alternating periodization since the laoding scheme and focus is changing each week (micro cycle) instead of within one week (undulating).

Sorry to confuse everyone. I was misreading what was being said the first time I read it.

 

[Squaggleboggin]

yes, it is alternating periodization since the laoding scheme and focus is changing each week (micro cycle) instead of within one week (undulating).

Sorry to confuse everyone. I was misreading what was being said the first time I read it.

Well now everyone that didn't know the difference (like me) is better informed about it.

 

[ABLQ2]

Your Power cycle is essentially a strength cycle, and I would prolly perform the hypertrophy cycle before it.

I think this is alternating periodization.

I would preform strength before hypertrophy. I say this because you can get comfortable with a nice heavy weight on the strength cycle, and then you can really hone in the form and eccentric portion of the movement for the hypertrophy section. If you can barely lift a weight 3 times, how are you going to be able to do a 4 second negative? In my opinion hypertrophy is best stimulated with the most perfect form possible, and the heaviest weight possible at such a perfect form. I also think that when training for hypertrophy its important to kep a high TUT (ie never resting the weight or locking out untill the whole set is done). While strength training, i think its okay to lock out and wait a second before the next rep, otherwise you couldnt give all 3 or however many reps every single thing you have. I would rather do this with the heaviest weight possible. But when it comes down to it, hypertrophy and strength are very closely interrelated, and you will probably get a little bigger and a little stronger from both workouts....

 

[Dale Mabry]

Sequentially hypertrophy should be done first. Increasing the cross-sectional area of the muscle allows you to use that new muscle when training for strength. Endurance->Hypertrophy->Strength->Power, in that order.

 

[njdevil13]

thanks all for your thoughts and comments. im still trying to understand periodization. might try conjugate periodization in a couple months. from what i hear, its pretty damn good.

 

[Yanick]

Sequentially hypertrophy should be done first. Increasing the cross-sectional area of the muscle allows you to use that new muscle when training for strength. Endurance->Hypertrophy->Strength->Power, in that order.

what about if you're using conjugate periodization? what order would you work those functions if done within one workout? i've read power-strength-hypertrophy/endurance, but Pat has told me of some people saying strength-power-hypertrophy/endurance.

just wanna know what the new buzz is about this stuff as school/work kills all of my time and i rarely, if ever, get to read anything specific about training anymore.

thanks all for your thoughts and comments. im still trying to understand periodization. might try conjugate periodization in a couple months. from what i hear, its pretty damn good.

well to understand periodization, atleast this is what did it for me, you have to understand all of the functions that you can train, IE power, strength, strength endurance, hypertrophy etc etc and how they are similar/different from each other and how to train each one specifically. then you have to understand the micro/macro cycle stuff and then you can put all that together and make a systematic program designed to work whichever functions suit your goals over a long period of time.

conjugate periodization is great, if you can get figure out the concept for yourself and set up your own program using it.

 

[CowPimp]

I also think that when training for hypertrophy its important to kep a high TUT (ie never resting the weight or locking out untill the whole set is done). While strength training, i think its okay to lock out and wait a second before the next rep, otherwise you couldnt give all 3 or however many reps every single thing you have. I would rather do this with the heaviest weight possible. But when it comes down to it, hypertrophy and strength are very closely interrelated, and you will probably get a little bigger and a little stronger from both workouts....

Time under tension during each repetition and set is not necessarily the defining factor of hypertrophy. You can accumulate equivalent time under tension over the course of a longer period of time using a heavier weight. The difference is that the muscle is also exposed to more tension, which is also a part of the hypertrophy game.

That is why set/rep schemes like 5x5 and 8x3 work well. This isn't to say that they are superior, but they certainly have their place in anyone's routine. Develop your CNS in addition to your muscles.

 

[ABLQ2]

Time under tension during each repetition and set is not necessarily the defining factor of hypertrophy. You can accumulate equivalent time under tension over the course of a longer period of time using a heavier weight. The difference is that the muscle is also exposed to more tension, which is also a part of the hypertrophy game.

That is why set/rep schemes like 5x5 and 8x3 work well. This isn't to say that they are superior, but they certainly have their place in anyone's routine. Develop your CNS in addition to your muscles.

I agree.

 

[Dale Mabry]

what about if you're using conjugate periodization? what order would you work those functions if done within one workout? i've read power-strength-hypertrophy/endurance, but Pat has told me of some people saying strength-power-hypertrophy/endurance.

just wanna know what the new buzz is about this stuff as school/work kills all of my time and i rarely, if ever, get to read anything specific about training anymore.

I don't think it matters that much, for conjugate stuff, prolly depends on which is more of a priority for you. The old school of thought is to do power first, strength, then hypertrophy/endurance. Thing is, and I can attest to this, If you do a power pressing movement first it should lead to more recruitment for the following exercise which would be strength, and vice versa. The problem with this is if you do whole upper body on the same day. So you do a power pressing movement then a power pulling movement. If your next movement is strength oriented, I wouldn't think there would be any increased recruitment for your strength pushing movement because it wasn't done right after and you would prolly be fatigued.

 

[Yanick]

I don't think it matters that much, for conjugate stuff, prolly depends on which is more of a priority for you. The old school of thought is to do power first, strength, then hypertrophy/endurance. Thing is, and I can attest to this, If you do a power pressing movement first it should lead to more recruitment for the following exercise which would be strength, and vice versa. The problem with this is if you do whole upper body on the same day. So you do a power pressing movement then a power pulling movement. If your next movement is strength oriented, I wouldn't think there would be any increased recruitment for your strength pushing movement because it wasn't done right after and you would prolly be fatigued.

i gotcha, the mentality that power should come first is for injury prevention because being fatigued and trying to move a weight quickly is kindda risky. i guess different schools of thought will tell you to do different things, kindda frustrating but thats all part of learning.