Yearly training periodization

[kpdus]

Hi,

How do you guys periodize your weight training/cardio routines throughout a year? What are your "off-season" (or maintenance) routines?

Goal - maintain the current BF% and LBM. How much cardio are you doing during maintenance?

Thanks.

 

[kpdus]

Anyone? Please...

 

[P-funk]

man, that is a pretty complex question.

all i could say is read some of the journals and look at what people do and how they do it.

 

[CowPimp]

I am currently using a conjugated periodization program. I have also used linear periodization based programs in the past. Both work well. I will continue to use both throughout my training career.

I'm always "in season." If I'm not improving, then I'm doing something wrong.

I do cardio 1-3 days per week. I always perform cardio and lifting on separate days save for the warm-ups I do before I lift.

 

[kpdus]

CowPimp, thank you.

Do you have any pointers/links to the routines you've mentioned above?

How long are your cardio workouts when you're not cutting?

When you say "improving", what does it mean exactly? Obviously you can't grow muscle or increase weight you're lifting indefinitely ...

Thank you.

 

[CowPimp]

CowPimp, thank you.

Do you have any pointers/links to the routines you've mentioned above?

P-RR-S was a routine I followed that uses linear periodization. There is a sticky about it. Westside is the program I'm currently following that uses conjugated periodization. Here are some sites that have information about Westside:

www.westside-barbell.com
www.t-nation.com
www.elitefts.com

You can also feel free to browse through my journal, which there is a link to in my signature.

How long are your cardio workouts when you're not cutting?

I usually shoot for about 15-20 minutes of interval or higher intensity cardio. Some of my muscular endurance and callisthenics routines are also outlined in my journal.

When you say "improving", what does it mean exactly? Obviously you can't grow muscle or increase weight you're lifting indefinitely ...

I strive to increase muscle mass, increase the number of repetitions I complete, and/or increase the weight I use every workout. There are always times when one is going to hit a plateau. When I hit a plateau I change something in the way of diet or training.

 

[kpdus]

I guess, my question is what people do when they essentially reach their goals (muscle gain and BF%)?

Do you continue training with less intensity (how do you determine which intensity is appropriate then?) ? What about cardio?

Thanks,
Pavel

 

[LittleBigMan]

how do you know when you've reached a plateau?

 

[kpdus]

I'm talking about reaching my more-or-less permanent goals, not a temporary plateau.

Thanks.

 

[CowPimp]

Just stop increasing weights or repetitions. It's that simple.

 

[djhartmannn]

Yearly Periodization ... a seasonal twist?

Has anyone on the forum ever developed for themselves a "seasonal" periodization?

I am probably not alone that during the winter I want to hide in the gym, snuggle up with my comfort foods, and spend my cold months bulking up.

Then for the summer I want to hop on my bike, hit the pool, the park, and shred down for the beach.

I know in some people's eyes that a training plan which has milestones set around thanksgiving, the first snow, spring and the 4th of July a bit daft but call me a wuss ... I will not be training in the snow and I will not be hiding in a sweat box of a gym when the sun is out and shining.

Any and all input/ideas would be appreciated.