Periodisation: A Definitive Guide by Andrew Richardson
In this article we will be looking at everything to do with
periodisation and applying to Powerlifting/Strength Athletes.
It will cover
-
Periodisation Terminology
-
Ten Programming Commandment’s
-
What is Periodisation for Powerlifting?
-
Coaching Assessment for Programming
-
3 Main Elements in a Programme (regardless of
sport)
-
3 Phases of Any Programme for Long Term Success
-
3 Groups of Periodised Models
-
Sequential/Linear Periodisation
-
Concurrent Periodisation
-
Conjugate Periodisation
-
Blocked Periodisation
-
Factors Affecting Programming
-
Concluding thoughts
I am using information from a range of articles I have written
before and making reference to some others throughout this post. I felt I
needed to make a definitive guide on this as a lot of people where asking me
the same questions over and over so I decided to cover it all in one article.
Enjoy!
Periodisation
Terminology
Ever since I became the founder and head coach of my own
powerlifting club (Teesside Barbarians Powerlifting Club) the common question
which everyone asks is what training method should I run? What training program
is he/she on? Etc. Now these aren’t bad questions or questions I am fed up
hearing. No, far from that, it is good people are curious as to why the lifters
are getting stronger.
First we will indulge in some basic terminology so we all
know what we are talking about.
Training Session: What you are training on the day.
Today’s training is quads and glutes orientated and will cover back squats,
front squats, GHR etc.
Microcycle: A microcycle is typically a week because
of the difficulty in developing a training plan that does not align itself with
the weekly calendar. Each microcycle is planned based on where it is in the
overall macrocycle.
A micro-cycle is also defined as a number of training
sessions, built around a given combination of acute program variables, which
include progression as well as alternating effort (heavy vs. light days)..
Mesocycle: A mesocycle represents a phase of training
with a duration of between 2 – 6 weeks or microcycles, but this can depend on
the sporting discipline. A mesocycle can also be defined as a number of continuous
weeks where the training program emphasize the same type of physical
adaptations, for example muscle mass and anaerobic capacity. The goal of the
planner is to fit the mesocycles into the overall plan timeline-wise to make
each mesocycle end on one of the phases and then to determine the workload and
type of work of each cycle based on where in the overall plan the given
mesocycle falls.
Macrocycle: A macrocycle refers to an annual plan
that works towards peaking for the goal competition of the year. There are
three phases in the macrocycle: preparation, competitive, and transition.
- Preparatory Phase: This phase consists of the general
preparation and specific preparation. Usually the general preparation is the
longer of the two phases. And the specific preparation is the shortest.
- Competitive Phase: This phase may contain a few main
competitions each containing a pre-competitive and a main competition. Within
the main competition, an uploading phase and a special preparatory phase may be
included.
- Transition Phase: This phase is used to facilitate
psychological rest, relaxation and biological regeneration as well as to
maintain an acceptable level of general physical preparation. This phase lasts
between 3 – 4 weeks (maybe longer) but should not exceed 5 weeks under normal
conditions and may be sports specific. It allows the body to fully regenerate
so that it is prepared for the next discipline.
The Ten
Programming Commandments
Before we even go into what each model of periodisation is I
believe that everyone’s needs to follow the ten programming commandments first
before they can even choose to write/understand a programme.
Taken from the Elite FTS Video on Programming; https://www.youtube.com/watch?v=_rIRwaXFXTA
1.
Consistency in your training. Don’t miss
training sessions
2.
Not missing lifts regularly in your training.
It’s okay to miss a lift in training if attempting a new max but if you can’t
do the 5 reps you programed to do then you have screwed up and are lifting way
to too much especially if it’s the first week.
3.
Finding out what works for you through trial and
error. If an exercise works keep it in the program if not throw it out.
SIMPLE!!
4.
Straining with a heavy lift. Straining and
grinding with a lift. Learn to handle with the weights. It will be slow and
hard with a new max weight. It’s not going to fly up.
5.
Avoiding program hopping. Give yourself enough
time to figure out whether a program is working for you. Max out all gains from
that program before hopping to the next one.
6.
Form and technique are more important than
programming. If your form and technique are 100% efficient regardless of the
program or programs you will prevent injury and keep improving.
7.
Find a good coach and crew to teach you and to
provide honest critique. Don’t train with people who will pass lifts in
training that will get you red lighted in competition. Get a coach who isn’t
afraid to say that’s a fail do it again.
8.
Build the program around planned deloads (once
you are strong enough to need them). The training cycles should be based off
these deload weeks after a competition and then work backwards from that
programming the high intense phase, volume phase etc.
9.
Learn to regulate your volume and assess how
much circa-max training to include. This is aimed at drug free lifters as they
cannot handle the volume of a lifter on PED’s. Listen to your body and watch
the volume you lift in training as too much can lead to fatigue and or injury.
10.
Give it everything you got 110% and more!!!
Don’t be half hearted to a training program. If your goals don’t excite you
then why are you even bothering?? Put your soul into it and you will reap the
rewards.
What is Periodisation for
Powerlifting?
Periodization
is the systematic planning of athletic or physical training. [1] The aim is to
reach the best possible performance in the most important competition of the
year.[2] It involves progressive cycling of various aspects of a training
program during a specific period. Conditioning programs can use periodization
to break up the training program into the offseason, preseason, in season, and
the postseason. Periodization divides the year round condition program into
phases of training which focus on different goals.
Another
definition of it is “programmed variation in the training stimuli with the use
of planned rest periods to augment recovery and restoration of an athlete’s
potential” [3].
Periodization
is the long-term sequence of training which allows for 3 distinct benefits to
raw powerlifters:
1.) Enhanced rate of gains (aka increased
progression)
2.) Reduced injury rates (no one wants to be
injured)
3.) Ability to peak for the meet (not one week
before or 2 weeks after)
Periodization
does the following;
-
Manages
the training stressors to reduce over-training potential. Fatigue can come from
a number of stressors, some unrelated to training. These stressors can
accumulate and wreak havoc on athletic performance. Stress and fatigue must be
periodically alleviated. (Check out Dr.
Israetel’s article http://www.jtsstrength.com/articles/2013/09/27/fatigue-explained/ )
-
Promote
long-term athlete development. It’s easy to get caught up in the short term,
but we want to make sure the athlete is improving throughout their career.
-
Structure
precise training interventions to target specific physiological and performance
outcomes. We want to train the fitness characteristics critical for success in
the sport. Although many sports overlap quite a bit, training to be a good
marathon runner probably isn’t going to help you break any snatch records.
Periodization
is composed of a number of additional training principles beyond that which will
be addressed here, but for now, let’s take a look at a few basic concepts:
1. Specificity:
the degree of association between the training and performance variables.
2. Variation:
the periodic alteration of training variables (i.e., a removal of linearity) in
order to stimulate specific adaptations and reduce over-training potential.
3. Directed
adaptation: the process by which your body makes adaptations specific to the
training stimuli over time. Although variation is good, too much variation can
be detrimental, thus minimal time thresholds are necessary to drive adaptation.
4. Phase
potentiation: the process of structuring the training plan into smaller phases
that target specific fitness characteristics which build upon each other over
time.
Coaching Assessment for Programming
As coaches
for a particular sport or many sports when need to ask ourselves before writing
the program the following questions.
1. What is the sport? Is it strength
based, endurance based?
2. What is the style of play? Fast and
intense or long and slow
3. What are the needs of the position?
Prop needs to be very strong carry lots of weight fast over 5-10m. Full back
needs to be agile, quick on the feet and explosive so he/she can react quickly
to change in plays.
4. Movement analysis: Is it one movement
like a squat or does the movement change such as hurdles or running to avoid a
rugby tackle
5. Physiological analysis: Length of the
event? 10 seconds, 10 minutes or 10 hours. Is it spread out over intervals or
does it all play out in one go?
6. Common sites for injury and their
causative factors: is it a contact sport if so where are the common injuries?
Shoulders and knees? Is it running then look at preventing shin splints and
poor posture problems form poor technique.
7. Assessment of the athlete: Does
he/she have any previous injuries that might affect their participation in the
sport? Are they are visual or verbal learner or prefer to lean by touch? These
need to be addressed as people learn in many different ways. Some may not like
reading a program or doing it themselves and rather be told to do something by
the coach.
8. Consider your own experiences in the
sport and implement them into the program. You are coaching as you love the
sport and want to help others by sharing them your own experiences and
knowledge. More knowledge you can give an athlete the better. When selecting a
program of your choice you must live by the program with the following
rules/laws/commands!!!
The Three Main Elements in a
Programme:
1. Undulation:
changing the training volume and/or intensity to expose the body to different
stressors. An example of an undulating periodisation is Smolov Jnr. Here is an
article on Smolov Jnr I wrote a few years back. http://strengthtrainingforyou.blogspot.ie/2015/02/smolov-junior-round-2-with-russian-bear.html
2. Linearity:
Progressing a training stress or fitness characteristic in a linear fashion.
This is roughly equivalent to “progressive overload” for single or multiple
factors. An example of a linear periodisation is 5/3/1.
3. Conjugation:
Regularly changing training stressors with the purpose of training different
physical characteristics (like maximal strength and explosiveness, for example)
simultaneously. For this article, we’ll be addressing this primarily as “change
in exercises” because the other ways to accomplish conjugation are already
encompassed in the concept of undulation.
An example
of conjugate periodisation is the Westside Method.
3 Phases of any Programme for Long
Term Success
1. Hypertrophy Phase
2. Strength/Power Phase
3. Peaking Phase/Taper Phase
Hypertrophy
phase to add on muscle and size. A bigger muscle is a stronger muscle, who
doesn’t want to have bigger biceps or a bigger ass. We all train to look good
naked that is a fact haha. If someone says no then they are lying.
After the
hypertrophy phase comes the Strength and Power phase. This is building upon the
large volume done in phase one. The training will focus on developing maximal
strength and increasing rate of force production.
Finally the
Peaking and Taper phase. Reducing the volume load again and increasing the
intensity so athlete is competition ready. They are just practising the comp
skill more and more here. All is geared towards getting a new competition best.
As shown from the diagram below your preparedness should be at highest at comp
phase and fatigue at the lowest. Not the other way round.
Article on
Peaking which I wrote after attending the Inigo Mujika Seminar last year; http://strengthtrainingforyou.blogspot.ie/2015/06/whatis-tapering-inigo-mujika-centre.html
THE
FITNESS-FATIGUE PARADIGM (VISUALIZED)
3 groups of Periodization Methods
1. Sequential Method (Their Variations):
Long Linear Method, Short Linear Method, Long Undulating Method, Short
Undulating Method
2. Concurrent Method (Their Variations):
Ordinary Concurrent Method, Emphasized Concurrent Method.
3. Conjugate Sequence System (Their
Variations): Short Conjugate Sequence System, Long Conjugate Sequence System.
Sequential
refers to using specific time intervals to develop only one training goal at
time. Perfect for beginners as it’s very simple especially to someone whom as
just started their strength training journey.
Concurrent
method looks at developing all abilities in a given time period mostly one
microcycle (week) instead on the sequential one goal at a time.
Conjugate is
the most advanced method of periodization. Based on the pros and cons of the
previous two methods. It is based upon the premise that the elite lifter is
unable to optimally adapt and recover from large numbers of stimuli (abilities)
at the same time. Elite athletes need to concentrate on loading a particular
ability. But, this method will lead to decreases in other underdeveloped
necessary abilities. The solution is to develop one ability while maintaining
all others with minimal volume.
Sequential Method of Periodization
The
sequential method uses specific time intervals to develop only one training goal
at a time. There are numerous variations of the sequential method, mostly
classified according to the duration of specific time intervals and the
sequencing of training goals (methods, means, and loads).
Long linear
method. One of the most popular methods in resistance training is the long
linear method. Note that most popular is NOT synonymous with the best. There is
no perfect method, only optimal ones for reaching predefined goals for a
particular athlete at a particular stage of his or her career.
The long
linear method uses longer time intervals (3-4 weeks or microcycles) to develop
only one training goal. It proceeds from high volume-low intensity to low
volume-high intensity training, hence the term linear .
Short linear
method. The only difference between the short and long linear methods is the
duration of specific time intervals. While the long linear method uses longer
time intervals (3–4 weeks or even more), the short linear method uses shorter
time intervals (1–2 weeks) to develop a particular ability. Note that there is
the same sequence as there is in the long linear method but it is done in less
time.
Concurrent Method of Periodization
The
concurrent method develops all abilities in a given time period, mostly one microcycle
(week). This doesn’t necessarily mean that all the abilities are developed in
one training session. The synonyms for concurrent are “conjugated” and
“complex.”
The
concurrent methods of periodization can be further classified according to the
emphasis on a particular ability. All abilities have the same emphasis (volume,
training time), and one or more abilities are emphasized more than the others.
Ordinary
concurrent method. The ordinary concurrent method of periodization uses the
same emphasis to develop all targeted motor abilities in a given time period
(one microcycle or one week). The problem is that some abilities need to
develop more volume than others (i.e. structural and hypertrophy work) so the
problem is how to define “emphasis.” It could be defined as the time spent on
developing a particular ability in one microcycle rather than volume. The
volume of hypertrophy and structural work will always be bigger than power and
max strength work, but when expressed as time, they will be similar.
Conjugate Method of Periodization
The
conjugate method is a multi-faceted method of rotating and linking special
exercises that are close in nature to one another. The most common template for
this method revolves around three methods of weight training used in
conjunction with one another.
These three
methods are:
-
Overcoming
maximal resistance that causes maximal or near maximal muscle tension (maximal
effort method).
-
Using
considerably less than maximal resistance until fatigue causes one to fail
(repeated effort method).
-
Using
sub maximal weights accompanied by maximal speed (dynamic method).
When lifters
repeatedly use the same simple method of training to raise their strength
level, they will eventually stall. Like the scholar who must utilize many
sources of information to achieve a higher level of knowledge, the lifter must
incorporate new and more difficult exercises to raise their standards.
Louie
Simmons (of Westside Barbell)
The purpose
of the Conjugate Method is to handle max lifts while still allowing the muscle
to have ample recovery, in turn avoiding overtraining the central nervous
system (CNS). The "Conjugate Method" does this by using a complex
method of rotating special exercises that are close in nature, to the power
lifts. Article below explains the conjugate layout with training examples and
videos.
The best
description of the Conjugate system is by AJ Roberts in the video below.
Blocked Periodisation
The best
explanation of this was by Gabriel Naspinski on Elite FTS. Full article is
here; http://www.elitefts.com/education/novice/a-practical-guide-for-implementing-block-periodization-for-powerlifting/
The
technical definition as Issurin states, “The general approach to the
compilation of Block Periodized training assumes the sequencing of three different-type
mesocycleblocks that form a single training stage ending in some competition.”
[4] In practical terms, it's a system of focusing on general abilities further
out from a meet and becoming more directed as the competition draws near. That
being said, it's necessary to know how to classify movements as general,
general specific, or specific. From here, a lifter can lay out the blocks based
on movements that fit into each category and target the weaknesses of each
lifter. Because of this, two lifters using a Block system may have training
sessions that look completely different. The only absolute is that the
programming fits within the guidelines of the three blocks: accumulation,
transmutation and realization.
Accumulation:
To give an
example of the accumulation block, it would be like building a foundation for a
house. The intensity is reduced, but there are higher volumes of work. The work
during this block will also have a greater amount of general and general
specific. It will have less specific movements. In the sport of powerlifting,
the purpose of a block like this would be to promote hypertrophy and increase
work capacity. The percentages for this block depends on the lifter, but
generally range from 50 - 70 percent.
Transmutation:
The basis of
the transmutation block is to take the general abilities and transfer them to
specific abilities. During this phase, the intensity increases and the volume
is reduced, but still is considered moderate. The movements in this block start
to include the specific/competition lifts, but also has a large volume
dedicated towards general specific lifts that build the competition movements. The
goal of this block is to develop the abilities that are specific for the competition
lifts. Percentages used during this block generally fall between the 75 - 90 percent
range. This is based off Prilepin’s chart. The duration of this block is
somewhere in the two to four week range.
Realization:
The
realization block is the final stage of training before a meet. The volume is
low and the intensity is high. It's often referred to as a taper. During this
block, the training is directed to the competition lifts. The percentages used
are 90 percent or greater. Lifts should be performed to the standards that are needed in competition.
Factors which can affect any
Programme by Mike Israetel
I have added
in my own points to Mikes original list.
Points 1-6
taken from Mike’s Article on JTS: http://www.jtsstrength.com/articles/2013/12/03/nonsense-periodization-powerlifting/
Points 10 –
13 taken from Mike’s Article on JTS: http://www.jtsstrength.com/articles/2014/10/30/one-type-periodization-part-2/
The above
points have been expanded upon for further understanding.
1/ SRA
(Stimulus-Recovery-Adaptation): You get better by training, but the gains are
made when you rest. This is why you don’t squat heavy on Monday, front squat
heavy on Tuesday, then take the rest of the week off. Train, rest and recover,
repeat… that’s SRA
You
need to do enough training which causes a stimulus enough for an adaptation to
take place. Think of the SRA model as the Super compensation model shown below;
To lift heavy weights you must train with heavy weights. Simple overloads
can come in the form of the following;
-
Increase
weekly volume setsxrepsxweight
-
Increase
time under tension
-
Increase
% of weight lifted
-
Increase
speed of lift (to develop more explosivness/force)
-
Use
a different stance
-
Use
a different grip
-
Use
a different bar
Many ways to overload yourself to get improvements. As Chad Smith said at
his seminar in Dublin back in 2014 (August) “ widen your grip, narrow your
stance, do a pause, lower bar by an inch. There is 4 different stimuli from
your normal comp stance”.
3/ Specificity: If you want to become
good at something, practice that something. If you want to bench off of your
chest, and the last 4 workouts before your meet have been to boards, you’re
gonna have a problem. A subset of this principle is “directed adaptation.” It
states that if you wanna get good at something, you have to do it IN SEQUENCE,
not just every now and again. If you only do a low-bar squat once a month,
you’re unlikely to be progressing as fast as if you did it for 4 weeks
straight.
Remember to be practising the skill of your
sport. If you compete hit depth, do the pauses and no hitching.
4/ Variation: If you do the same things for too long, you’ll slow in gains. Novel exercises (at the right time) can spur new gains in size and strength. Front squats, dumbbell presses and stiff-legged deadlifts are great tools to use for certain periods of time.
Like the conjugate system rotating exercises breaks boredom and still transfers the strength over to the skill of the sport. Don’t be doing exercises that have no value to your performance. It is a waste of time.
5/ Fatigue Management: As you train, you accumulate wear-and-tear, your fuel stores deplete, and your hormonal levels change for the worse. A planned reduction in training volume (and sometimes intensity) every so often reduces built-up fatigue and allows you to make gains faster while reducing injury rates.
What ^^^^ this means is do planned deloads in your training so you don’t
lead into overtraining. 3 week waves then on 4th week deload and
recover. Build, Build, Build then Back Off during the in-season training.
6/ Phase Potentiation: Training in a
certain style one month can enhance the gains made with another style next
month, so proper sequencing is key. If you do a strength phase first, then a
hypertrophy phase, at the end of the process, you’ll have lots of muscle, but
you won’t be able to exert force as effectively as possible, since you’re used
to doing sets of higher reps. However, if you do a hypertrophy phase and then
follow that with a strength phase, you take the new muscle from the hypertrophy
phase and make it stronger. The result is a more effective final product. Order
matters
7/ Individual Differences
No two people will respond the same to the same training stimulus. This
is because we are all unique. Some people respond well to high volume others
nope. Some people respond well with high intensity work and others crumble. As coaches
we have to find out what works best for you
8/ Autoregulation/RPE scale
Regardless of the programme how one does it can have an effect on it. This
being said one example of this using RPE scale and going by how you feel for
each training session. Mike Tuscherer of Reactive Training Systems uses it a
lot and talks about how a percentage based programme can’t work as it can’t
take into account what other stresses an individual faces. E.g work, family,
friends, sleep etc.
Article all on autoregulation/RPE scale. http://strengthtrainingforyou.blogspot.ie/2014/08/auto-regulation-and-rpe-scale.html
9/ Mental Effort/Belief of the Programme
You may have the best programme in the world with the best coaches but if
you don’t have faith in it then it won’t work
Period
Believe in yourself and your programme and it will work.
10/ Choosing the Right Mix of Program
Features
Choose what you want to get out of the programme. Make it exciting and
challenging. Something you want to do as you believe it will make you better.
It works on your weakness and enhances your strengths.
11/ Bounded by sport science research and
coaching experience
Believe in Sports Science, Excellent/Qualified Coahces whom practice what
they preach. NOT BRO SCIENCE and Gym Bros which think creatine is a steroid.
12/ What sport you’re dealing with
Is it a strength sport, endurance based, higher demands of aerobic than anaerobic,
long periods spent using ATP-PC energy system, how long is the game, most likely
areas to get injured etc. There is a lot of variables which can influence how a
programme is set up based on game demands.
13/ What phase the sport is in
Is it in season, pre-season, off season? These time frames will affect the
training and ultimately the programme set up. If it is in season like football
for example it will look like this.
Concluding thoughts
I hope you
have enjoyed reading this article. I personally feel anyone of these periodised
models can work with any of the ways to do it (undulating etc). You just need
to believe in it. Remember all programmes are linear in a sense as they take
you from point A to point B some just go straight, others go their own way.
There is no
magic programme
You are the
driver the programme is the car, the destination is the comp. It’s up to you
how you get there. Do you race to it then compete or take your time and make
sure everything is perfect before the big day.
Regards
Andrew
Richardson
References
1. Rowbottom, David J. (2000).
"Periodization of Training". In Garrett, William E.; Kirkendall,
Donald T. Periodization of Training. Philadelphia: Lippincott Williams &
Wilkins. p. 499. ISBN 9780683034219. Retrieved April 20, 2013.
2. Arnd Krüger (1973). Periodization or
Peaking at the right time, in: Track Technique 54 (1973), pp.1720- 1724
3. Haff, GG. Roundtable Discussion:
Periodisation of Training-Part 1. Strength Conditioning J. 26(1): 50-69, 2004.
4. Issurin, V. (2008) Principles and
Basics of Advanced Athletic Training. Ultimate Athlete Concepts: Michigan
Websites
Andrew Richardson, Founder of Strength is Never a Weakness Blog
I have a BSc (Hons) in Applied Sport Science and a Merit in my MSc in Sport and Exercise Science and I passed my PGCE at Teesside University.
Now I will be commencing my PhD into "Investigating Sedentary Lifestyles of the Tees Valley" this October 2019.
I am employed by Teesside University Sport and WellBeing Department as a PT/Fitness Instructor.
My long term goal is to become a Sport Science and/or Sport and Exercise Lecturer. I am also keen to contribute to academia via continued research in a quest for new knowledge.
My most recent publications:
My passion is for Sport Science which has led to additional interests incorporating Sports Psychology, Body Dysmorphia, AAS, Doping and Strength and Conditioning.
Within these respective fields, I have a passion for Strength Training, Fitness Testing, Periodisation and Tapering.
I write for numerous websites across the UK and Ireland including my own blog Strength is Never a Weakness.
I had my own business for providing training plans for teams and athletes.
I was one of the Irish National Coaches for Powerlifting, and have attained two 3rd places at the first World University Championships,
in Belarus in July 2016.Feel free to email me or call me as I am always looking for the next challenge.
Contact details below;
Facebook: Andrew Richardson (search for)
Facebook Page: @StrengthisNeveraWeakness
Twitter: @arichie17
Instagram: @arichiepowerlifting
Snapchat: @andypowerlifter
Email: a.s.richardson@tees.ac.uk
Linkedin: https://www.linkedin.com/in/andrew-richardson-b0039278
Research Gate: https://www.researchgate.net/profile/Andrew_Richardson7
