August 29th, 2013
About cycling in strength training
Cyclicity in the activity of living systems is the main foundation that justifies wave cycling. So, a large number of processes in nature are subject to dependence, which can be expressed as a sinusoid of various directions. A similar principle applies in training, when when drawing up a plan for a particular athlete, the variation in intensity or tonnage values occurs in waves: the peaks are followed by smooth declines, which enable the athlete to adequately dose the training stress without exceeding the values.
First of all, it is necessary to decide which parameters will be cycled: quantitative or qualitative. Indicators such as tonnage or number of lifts of the bar (KPSh). But it is necessary to pay attention to the qualitative indicators of the load, that is, to. You should use one of the methods for finding the intensity that best suits the needs of cycling and produce advanced planning over a given range of values.
When the parameters are determined, you need to find out within what time interval will be built, as well as what time interval will correspond to the minimum starting point of the cycle.
If a training session is selected as the minimum reference point, then the cycling by tonnage and CL will have the form indicated in table 1. Here the athlete trains 3 times a week and a direct progression of tonnage over adjacent training sessions is selected. So, on the second week on Monday, the athlete will lift 200 kilograms more for training, while load intensity will increase(perhaps unchanged KPSH, but an increase in working weights). On the second day, technical skill training is performed with light weights but sufficient tonnage, and on the third training day, a medium training session of appropriate intensity is performed.
This load sharing is done for a number of reasons. Firstly, after a hard workout on Monday, the athlete's body receives a strong stressful effect, homeostasis. The body responds with a phase improvement of its functions - fitness increases, an urgent training effect is stimulated. On Wednesday, since the recovery processes are at their peak, you do not need to train at a high intensity, however, it is advisable to do a training to improve your technique and perform a set of physical training.
On Friday, the recovery processes are completed and you can perform a workout of medium or low intensity, but at the same time, having done enough work to improve the athletic qualities of an athlete. However, the intensity is still low.
The cycling of training sessions makes it possible to clearly distinguish between training sessions in terms of tonnage and intensity - to divide them into technical, light, medium and heavy. When calculating the intensity, mainly averaged indicators can be used: average weight rods for the training session, as well. Intensity calculation training session with the help of coefficients will be unnecessarily cumbersome and not very objective, so its use in this type of cycling is impractical.
Wave load distribution in microcycles is one of the main ways of cycling loads in strength training. Thus, a wide range of different indicators can be used as control indicators, ranging from partial intensity indicators in individual training exercises to general tonnage indicators and the average intensity for the entire microcycle.
Consider the following composition of the microcycle: on Monday, a hard workout is performed, the main one in terms of volume and intensity; on Wednesday - training to improve technical skills, as well as training of antagonists; on Friday - the average workout, which also includes general developmental exercises. If the training process of a novice athlete is analyzed, that is, he does not have significant achievements, then the progression of the load in the average and technical training can be missed by composing it speculatively. You can also combine workout cycling and microcycles.
In this case (Table 2), cycling is used against the benchmark, which is the heavy bench press. It is its value that varies from week to week, and the load in other exercises is selected speculatively
If we consider the progression of the load (Figure 2), then we can see pronounced waves in a progression of intensity in the main exercise. The progression of the tonnage, as it were, adjusts to the intensity - thus, the athlete trains either volumetrically, but with relatively small weights, or hard, but in a small volume. This progression makes it possible to optimally dose the training stress in the main exercise.
Of course, such cycling of one exercise has a number of disadvantages, which, first of all, include ignoring the load in the rest of the exercises of the complex. So, you need to correctly select the values of tonnage and intensity in auxiliary exercises, so as not only not to aggravate the recovery process, but also to observe the main emphasis on the basic exercise, which is cycled.
Such shortcomings are devoid of cycling with the help of indicators that characterize the total loading of the microcycle: total tonnage, total KFS, average weight, relative intensity, or ROI. To produce such a cycle, you should choose a suitable method for calculating the intensity, then make a retrospective analysis of past workouts, evaluating the load indicators. Later, planned tonnage and intensity indicators are calculated, and then these values are distributed among the main training exercises, depending on current priorities.
Consider an example of such planning. The athlete has a bench press result of 200 kg. Over the past two weeks, the tonnage amounted to 28 and 29.5 tons, respectively. IOI load was 63 and 59%, respectively. If the athlete easily coped with these loads, then it is possible to increase both the tonnage and the intensity. We will increase the tonnage to 33 tons, and the ROI to 66%. Suppose that the athlete has a dead center in the press - we will select auxiliary exercises accordingly.
We will calculate the tonnage in the standard way and select the loads in such a way as to reach the planned value. Weights of weights in the main and special auxiliary exercises will be selected in such a way as to reach the planned level of GR (66%).
ROI = 97.81/147=66.5% (1)
In this calculation (1), the coefficients of the volume of the load (KO), as well as the KPSh for these exercises (KPSho) take part:
KPSho \u003d 25 + 16 + 20 + 25 + 20 + 16 + 25 \u003d 147 (2)
Thus, this training program for the upcoming microcycle fully satisfies the plan. Now let's draw up a long-term plan for the upcoming microcycles (the duration of the period is 10 weeks).
The subsequent distribution of tonnage and ROI values (Table 4) is carried out according to the rules of wave cycling: the athlete does not work for a long time on significant weights, reducing intensity and increasing volume. More clearly, the dynamics of growth in tonnage and intensity is shown in Figure 3.
It should be noted a significant difference in the progression of tonnage and intensity during this approach. If the tonnage can be continuously increased in an ascending sinusoid, then the RSI will be in the same range, since of course it is not possible to constantly increase the averaged relative intensity. This rule is true for all indicators of relative intensity, since they are strictly tied to the athlete's maximum result.
The use of wave cycling gives the greatest results when using a workout or microcycle within a reference point. If you use longer periods of time (for example, mesocycles), then the wave dynamics may well disappear. This is due to the different goals of the long training phases and the ever-changing priorities during the various training periods. Thus, it is difficult to compare intensity indicators within different periods, for example, or a period of . That is why the use of wave cycling for long periods (mesocycle or macrocycle as a minimum point) of preparation is not advisable.
Ideal for using the principles of block periodization. This is because there are not so many target physical qualities in it: maximum strength, absolute strength, and technique.
Note: Please note that this article is written for powerlifters, NOT for fitness trainers. The author does not set himself the goal of describing the scientific background of the system. The purpose of the article is to outline the basic principles and give an understanding of how to apply the method in practice.
I first heard about block periodization when I was doing an internship under Buddy Morris and James Smith at the University of Pittsburgh. James told me a little about this system, I was interested, but in general, I was skeptical, since it was not at all like what I was doing. Also, I didn't understand the terminology he was using and how to apply it. During this period, I was still using the Westside-like training scheme, and did not want to change anything, since I had received good increases from it in the past.
I continued to train using the Westside Principles but got injured frequently. In addition, the results were very inconsistent, as I rarely made competitive movements. In the end, after a series of injuries and competitive failures, I decided to take a little break from powerlifting. After moving to Washington, I met Carlos Oseguieda, who runs the Central Virginia Athletic and Barbell Club. Carlos said that he trains according to the principles of block periodization and is progressing well.
This time, I decided to take a closer look and purchased Vladimir Issurin's books: Block Periodization: A Breakthrough in Sports Training and Princ i ples and Basics of Advanced Athletic Training. These books revealed to me the principles of block periodization, so for the next year, by trial and error, I adjusted training plan. Being engaged in this system, I added 86 kg to the amount and fulfilled the standard of the elite in cat. up to 110 kg.
What is block periodization?
Issurin's book proposes the following definition: "The general approach to the formation of training based on the principles of block periodization involves the sequential alternation of three blocks - which are combined into one training cycle, ending with a competition." In other words, this system involves working on common physical qualities, and a gradual change in focus to the required as the competition approaches. In view of the foregoing, one should be able to distinguish between general exercises, general - special and special.
Consider the concepts on the example of exercises for the American football lineman:
- General - TA movements, PL movements, other exercises with a barbell, dumbbells, kettlebells, etc.
- General - special - pushing a loaded sled, rolling tires, special dummies.
- Special - work 1 on 1 against a partner in a time period of 4 - 10 seconds.
Based on these concepts, any lifter can create similar blocks of exercises depending on their weak points. That is why two lifters using the block system can have drastically different workouts. Only one thing is constant: the training plan corresponds to the requirements of the three mesocycle blocks - cumulative, transformative and implementation.
Cumulative mesocycle
The accumulative mesocycle can be compared to building the foundation for a house. The intensity is low, but the volume is high. Workouts include for the most part general and general - special exercises. There are not many special movements. In powerlifting, the purpose of this block is to increase hypertrophy and overall performance. Percentages are chosen individually, but as a rule they lie within 50 - 70%. When calculating the volume, I was guided by the Prilepin table. The duration of the block can vary from 2 to 6 weeks. Once again, a lot depends on the individual lifter and level of training. The lower the level, the longer the mesocycle. The block length can also change depending on the annual plan. The unload phase of recovery after this block is optional, but may be included, depending on the lifter.
Transformative mesocycle
Used for high level conversion motor abilities into the sport-specific preparedness of an athlete. During this phase, the intensity is increased and the volume is reduced (but still at an average level). Among the movements, special competitive ones appear, the volume of general - special movements that develop competitive ones remains large.
A priority general exercises reduced, but their implementation is still allowed, in a reduced volume. The purpose of this block is the development of the required qualities for performing competitive movements. The percentages for this mesocycle are usually in the range of 75 - 90%. I repeat, I took Prilepin's table as a basis. In some cases, it is permissible to change the volume up and down. The length of the mesocycle is 2 - 4 weeks, but may vary depending on the annual plan.
Another important aspect mesocycle is that it is scheduled to create fatigue. In this cycle, there will be no full recovery between workouts. In other words, shitty feeling throughout the block - normal phenomenon, but still, you should be able to complete everything planned. This block is the heaviest. Pay close attention to volume and intensity, as it is very easy to overtrain here. At the end of the block, you should allocate time for recovery unloading.
Realization mesocycle
The implementation block is the final stage of precompetitive preparation. Volume is low, intensity is high. Because of this, some call it the "spire". In this mesocycle, training is focused on competitive movements. General - special exercises are practically excluded, and general ones, if they are used, are used solely for the prevention of injury, or for blood filling.
The load is used from 90%. The exercises must be performed in accordance with the rules of your federation. Sufficient time should be allowed between workouts for full recovery. The frequency of training has also been reduced. The block usually lasts about two weeks; upon completion, time should be allowed for recovery unloading (1 - 2 weeks) in accordance with individual needs.
Let's put it all together
If you have read up to this point, then you have made your way through all my writings, and you have a general idea of \u200b\u200bthe system. Now you are probably thinking: “Well, yes, I need to raise the amount. How to write a training plan? The bad news is that I can't give you a definitive answer. I don’t know your weaknesses, I haven’t seen your technique, I have no idea about your level of training, I don’t know how many times a week you train, etc. But what I can do is to offer several different examples of the use of this system.
I will give excerpts from what I used and what worked well for me. Based on this, you can change something for yourself. Again, the following is just an example. Certainly not to be taken literally. I also didn't include warm-ups, recovery information, etc., because these are all individual things.
Cumulative mesocycle
Below, I offer an indicative example of a training plan for use in the accumulation block. As you can see, in it, next to each exercise, the total number of repetitions is given. This is done intentionally, because everyone has their own goals and their own preferred sets - repeated schemes.
One lifter sets himself the goal of adding mass, so he will choose the upper limit of reps from the Prilepin table, or even decide to do the maximum reps in the minimum number of sets. Another lifter may have difficulty with speed qualities, so he decides to do the classic "dynamic effort method" for 10 sets of 2. The same applies to the rest of the exercises - dumbbell presses, rows, GHR, etc.
The selected exercises are just examples and can be changed to suit your needs.
In addition, during this block I used rubber bands and chains. Don't forget that the add. load from them should also be taken into account.
As for the percentages, you can use both a linear progression and a constant load by changing the set - the repeated scheme. For example - the whole block you stick to 12 - 15 total reps at 70% 1RM, but in the first week you work 3x5, in the second 5x3, in the third 7x2.
A few words about the equipment. Equipment can be used. In the past, I've done this block without her as the timeline was quite far away. Even now I see no reason to use it within the framework of this block. Also, if your goal is hypertrophy and performance, the less equipment used, the better.
floor press narrow grip 55 — 70%
12 - 30 reps total
Incline Dumbbell Press
30 - 50 total reps
Horizontal row 36 – 60 reps total
Triceps extension 3 sets for max reps
Deadlift in classic standing on the platform (deficit deadlift) 55 - 65%
18 - 30 reps total
Goodmoning with a barbell
4 - 5 sets 6 - 10 reps
GHR (Glute Ham Raise)
50 - 75 reps total
Shrugs
2 - 3 sets 10 - 20 reps
Day 3: Bench
Bench extra - wide grip 55 — 70%
12 - 30 reps total
Extension with dumbbells
30 - 60 reps total
Vertical thrust
36 - 60 reps total
Mahi dumbbells to the sides with arms bent at the elbows
30 - 45 total reps
Day 4: Squat
Box squat 55 - 70%
12 - 30 reps total
Split - squats with dumbbells
24 - 40 reps total (each leg)
Reverse hyperextensions
24 - 40 reps total
Optional: Upper back exercise (usually a shrag variation)
2-3 sets 10-20 reps
Transformative mesocycle
It is during this mesocycle that many athletes have questions about planning. To fill this gap, I added a few workflows to the article.
The percentages below should be taken as a guideline. Minor adjustments are allowed. The only thing that can confuse the scales is the equipment. It is very important to take as a basis the real training maximum. During the execution of certain movements, one should take into account the technique, and on this base the set - repeated schemes. Also, count the percentages of the maximum in a special exercise, do not try to take them from a competitive, for example, squat. Otherwise, don't be surprised why you suddenly got crushed by a barbell.
Example 1: Transformative Mesocycle (4 training days per week)
Day 1: Bench
Shirt bench press 75 - 90%
4 - 12 reps total
or based on the Subjective Load Rating (SNR)
6 - 15 reps total
Horizontal rods
30 - 40 reps total
30 - 40 reps total
Day 2: Deadlift
4 - 12 reps total
or based on RNC
6 - 15 reps total
Abs, upper back, hamstrings
Day 3: Bench
Shirt bench press 75 - 90%
4 - 12 reps total
Vertical thrust
30 - 40 reps total
Raising your arms in front of you
30 - 40 reps total
Day 4: Squat
4 - 12 reps total
3 - 4 sets 6 - 10 reps *based on RNC
Abs, upper back, lower back
2-3 sets per muscle group 12-20 reps
This is the basic split for the transformative mesocycle. All of the above are suggested for athletes competing in equipment. If you compete in the unequipped division, everything remains the same, only performed without equipment. Percentages and sets - repeated schemes remain unchanged.
Trainings become more narrowly focused, because either competitive movements or their variants are taken. On bench days, horizontal and vertical pulls are present, only in a reduced volume compared to a storage block. On squat days, the main movement is the competitive squat, followed by a special (SP) pulling exercise, and after that a general special (OS) squatting exercise with reduced intensity. On the day of the thrust, everything is the same, only in reverse - thrust - joint venture - squat - OS - thrust. On these two days, general exercises should be done in a "circular" style to maintain the GPP level. If necessary, this part is removed, depending on the state of health. The intensity of circular work is low.
This scheme has its pros and cons. Pros: such a volume of special and general - special work will better "transfer" to the results in competitive movements. Cons: training in this style takes a lot of time. Using basic, multi-joint exercises, you have to pay more attention to technique, and, as a result, take longer rest breaks between sets. In addition, a 4-day split is not suitable for everyone, because of the schedule of the working week. For some, recovery time will not be enough. Others may need more general exercises to target a particular area due to an old injury, weak point etc.
Here is another example of a 4 day split
The bench days are the same, but there are slight changes to the squat and deadlift days.
Day 1: Bench
Shirt bench press 75 - 90%
4 - 12 reps total
Press on the board (with or without a T-shirt) 75 - 85%
Horizontal rods
30 - 40 reps total
stretching rubber band in front of you on straight arms
30 - 40 reps total
Day 2: Deadlift
Competitive Deadlift 75 - 90%
4 - 12 reps total
Safety squat bar low box squat 75 - 85%
or based on RNC 6 - 15 reps total
32 - 50 reps total
Upper back optional
Day 3: Bench
Shirt bench press 75 - 90%
4 - 12 reps total
Close Grip Incline Bench Press
3 - 5 sets 6 - 10 reps *based on RNC
Vertical thrust
30 - 40 reps total
Raising your arms in front of you
30 - 40 reps total
Day 4: Squat
Squat in briefs or overalls without straps, or both 75 - 90%
4 - 12 reps total
Traction in the frame (= from skirtings) 75 - 85%
or based on RNC 6 - 15 reps total
Reverse hyperextensions
3 - 5 sets 8 - 12 reps
As you may have noticed, in this version of the split there are fewer general - special exercises. Training will not be as time-consuming, and for those who find it difficult to remove such a variable as “real life” from the equation, recovery will be a little easier. In addition, it is permissible to add general exercises to work out weak points.
Some of you, in addition to work, may also have various obligations. Since the option of dismissal and divorce does not suit you, you can try the scheme below. The scheme will work if the higher forces (family, work, etc.) allow you to train 3 days a week, without limiting you in time. This option is also suitable for those who are recovering well and want to add special and general special exercises. A bonus to this scheme is the opportunity to work on the big three special and general special exercises.
Example 3: Transformative Mesocycle (3 training days per week)
Day 1:Bench - Deadlift - Squat
Shirt bench press 75 - 90%
4 - 12 reps total
Narrow stance TA style squat
3 - 4 sets 6 - 10 reps *based on RNC
A few sets of lats, abs, or whatever you have time for.
Day 2:Deadlift - Squat - Bench
4 - 12 reps total
Safety squat bar low box squat 75 - 85%
or based on RNC 6 - 15 reps total
Close Grip Incline Bench Press
3 - 5 sets 6 - 10 reps *based on RNC
A few sets for hamstrings, abs, or whatever you have time for.
Day 3:Squat - Bench - Deadlift
Squat in briefs or overalls without straps, or both 75 - 90%
4 - 12 reps total
Press on the board (in a T-shirt or without) 75 - 85
or based on RNC 6 - 15 reps total
Romanian snatch pull
3 - 4 sets 6 - 10 reps *based on RNC
A few sets of lower back, abs, or whatever you have time for.
If you only have the ability to train 3 days a week for a limited amount of time, the scheme outlined below will be the best solution. It will not have so many general - special exercises, but the basis will be as in the diagram above.
Example Four: Transformative Mesocycle (3 training days per week)
Day 1:Bench - Deadlift
Shirt bench press 75 - 90%
4 - 12 reps total
Rods in the frame (= from the plinths) 75 - 85%
or based on ROP 6 - 15 reps total
Horizontal thrust
3 sets 10 - 15 reps
Reverse hyperextensions
3 sets 10 - 15 reps
Day 2:Deadlift - Squat
Deadlift in competition stance 75 - 90%
4 - 12 reps total
Safety squat bar low box squat 75 - 85%
or based on RNC 6 - 15 reps total
GHR 30 - 50 reps total
Day 3:Squat - Bench
Squat in briefs or overalls without straps, or both 75 - 90%
4 - 12 reps total
Press on the board (with or without a T-shirt) 75 - 85%
or based on Subjective Load Rating (SNR) 6 - 15 reps total
Goodmoning with rubber bands
40 - 60 reps total
Dumbbell press
30 - 50 total reps
And finally, one more version of the program for the transforming mesocycle. I know that many lifters love to use resistance adjustment in their training, especially those who compete in layered gear.
I will outline my position on resistance adjustment: I do not consider it necessary to use it in special exercises, because one of the goals of such exercises is to improve technique. Rubber bands, on the other hand, change the driving dynamics. True, you can’t say the same about chains. Of course, they can be used in special exercises, but, in most cases, it is better to leave them for general special exercises.
Below is an example of the use of ribbons and chains in general exercises within 4 - x day split. The reason I use the SNR (subjective load rating) is because it's pretty hard to give a person percentages when you don't know how exhausting the main exercise is. And with the use of resistance adjustment, it becomes even more difficult to tell.
Day 1:bench press
Shirt bench press 75 - 90%
4 - 12 reps total
Board press with rubber bands
Based on Subjective Load Rating (SCR) 6 - 15 reps total
Horizontal rods
30 - 40 reps total
Stretching the rubber band in front of you on straight bent arms
30 - 40 reps total
Day 2:thrust
Competitive Deadlift 75 - 90%
4 - 12 reps total
Box squat with bands and chains
GHR (with weight or rubber bands)
32 - 50 reps total
Upper back optional
Day 3:bench press
Shirt bench press 75 - 90%
4 - 12 reps total
Close Grip Incline Bench Press
3 - 5 sets 6 - 10 reps *based on RNC
Vertical thrust
30 - 40 reps total
Raising your arms in front of you
30 - 40 reps total
Day 4:squat
Squat in briefs or overalls without straps, or both 75 - 90%
4 - 12 reps total
Drawbar in the frame (= with skirtings) with rubber bands
Based on RRS 6 - 15 reps total
Reverse hyperextensions
3 - 5 sets 8 - 12 reps
Realization mesocycle
The implementation block is the final piece of our puzzle. Training within this mesocycle is low-volume, high-intensity. Allow enough time between workouts for full recovery. Usually, the block lasts 2 weeks. Some will like the division of the main movements on different days of the week, others - 2 workouts per week, with one day reserved for bench press, and others for squat thrust.
After a special movement, it is permissible to perform a few light auxiliary exercises of a general nature. The volume and intensity of these exercises should be low.
The scheme outlined below involves the use of light auxiliary exercises after the main movement. The purpose of such a utility room is to fill the blood and lighten the OFP. Ancillary exercises should not take a lot of effort.
First example: Implementation mesocycle (3-day split)
Day 1: Deadlift
Competition stance, same gear as will be used in competition 90% or more 1-4 reps
Reverse hyperextensions
2 sets 10 – 20 reps
Shrugs
2 sets 15 – 20 reps
Press
2 sets 15 – 25 reps
Day 2: Bench
1 - 4 reps
Horizontal thrust (easy)
2 sets 10 – 20 reps
Deltas with rubber bands
2 sets 10 – 20 reps
Day 3: Squat
1 - 4 reps
2 sets 10 – 20 reps
Press
2 sets 15 – 25 reps
Some lifters in the implementation block choose to do 2 training days: one dedicated to the bench, the other to the squat deadlift. This case is illustrated in the diagram below.
Second example: Implementation mesocycle (2-day split)
Day 1: bench press
Competitive Bench Press 90% or more
1 - 4 reps
Extensions with rubber bands
2 - 3 sets 15 - 20 reps
Horizontal thrust (easy)
2 sets 10 – 20 reps
Deltas with rubber bands
2 sets 10 – 20 reps
Day 2: Squat
Competitive squat 90% or more
1 - 4 reps
Deadlift in competition stance, equipment the same as will be used in competition 90% or more
1 - 4 reps
Reverse hyperextensions
2 sets 10 – 20 reps
Pull through with rubber bands
Press
2 sets 15 – 25 reps
Below is another diagram for executing an implementation block. Remember: additional workouts should be light and help speed up recovery.
Third example: implementation mesocycle (2 days)
Day 1: Bench
Competitive Bench Press 90% or more
1 - 4 reps
Horizontal pull (easy)
2 sets 10 – 20 reps
Day 2: Additional bench workout
Information of hands with ribbons (wiring)
Band extensions
2 - 4 sets 10 - 20 reps
Deltas with rubber bands
2 - 4 sets 10 - 20 reps
Stretching the rubber band in front of you on straight, bent arms
2 - 4 sets 10 - 20 reps
Day 3: Squat
Competitive squat 90% or more
1 - 4 reps
Deadlift in competition stance, equipment the same as will be used in competition 90% or more
1 - 4 reps
Day 4: Additional Squat Workout
Reverse hyperextensions
2 sets 10 – 20 reps
Pull through with rubber bands
2 - 4 sets 10 - 20 reps
Leg curls with rubber bands
2 - 4 sets 10 - 20 reps
Press
2 - 4 sets 15 - 25 reps
Planning a training cycle
Before using block periodization, you should determine how many weeks before the competition you have. Sometimes it is even more convenient to count backwards from the day of the competition. This allows the lifter to determine how much time to spend on each block, when to add gear work, when to do deload weeks, and how they can make adjustments if needed. Below is an 18 week training cycle. Blocks are divided by weeks and equipment used. I repeat, all of the following is just an example, and is determined strictly individually, depending on the experience of the athlete, the level of possession of equipment, etc. The countdown is from the day of the competition in the opposite direction.
Week 1: Competition Week
Week 2: Recovery offload
Week 3: Realization block (full gear)
Week 4: Implementation Block (Full Gear)
Week 5: Recovery offload
Week 6: Transform Block (T-shirt, briefs, overalls, or both, at the discretion of the lifter)
Week 7: Transform Block (T-shirt, briefs, overalls, or both, at the discretion of the lifter)
Week 8: Recovery
Week 9: Accumulation block (unequipped)
Week 10: Accumulation block (unequipped)
Week 11: Accumulation block (unequipped)
Week 12: Recovery offload
Week 13: Transform Block (Unequipped or Partially Equipped)
Week 14: Transform Block (Unequipped or Partially Equipped)
Week 15: Recovery offload
Week 16: Accumulation block (unequipped)
Week 17: Accumulation block (unequipped)
Week 18: Accumulation block (unequipped)
findings
Block periodization cannot be called a universal method. And it's not even about sets - repetitive schemes, specific exercises or personal preferences. Block periodization is an organization chart that classifies training from general to specific. In order to successfully use this system, the lifter must be able to deliberately incorporate certain exercises into blocks consistent with the principles of general, general-special, and special training.
By understanding this planning format, the lifter will be able to successfully use the qualities developed in the early stages to improve the result in competitive squatting, benching, and deadlifting. I hope this article made you think and cleared up some misunderstandings about block periodization.
A practical guide to using block periodization in powerlifting.
Six months - this is the average length of the training cycle of a powerlifter, a level above the MMS. It is better to compose a workout strategically, because everyone can have something go wrong and emergency circumstances may appear, and in a strategic way of compiling a workout, you will save yourself from nervous breakdowns. It is better to set minimum achievements in front of you, because if you plan to do too much - if you fail, you will simply lose any interest in sports, slow but sure steps are the key to success!
In powerlifting workout cycling– training sessions are divided into several phases, the most common number of phases is three.
Phase one - duration six weeks
- We train to gain good muscle mass.
- Improving speed and power performance.
- We train correct technique performing exercises.
- We tighten our weak points.
- We stretch the body and develop the joints.
Gain in muscle mass to complete this task, you must first perform basic exercises that can shock your muscles. We recommend performing exercises with an intensity of 55-75% of the RM (maximum maximum). In the approach, it is best to perform 8 to 10 repetitions. Also pay attention to a properly composed diet, try to consume more carbohydrates and protein. Recovery - spend at least 8 hours a day of uninterrupted sleep. Now consider a few tips on the technique of performing basic exercises, namely the bench press, squats and deadlift.
Bench press
- The more your back is arched in the lower back, the smaller the path is the amplitude of movement.
- Try to bring the shoulder blades together, this also reduces the amplitude, and in addition you take the barbell to the chest more confidently.
Deadlift
- When performing a deadlift, in no case do not bend your back.
- At the very beginning of the motor stage, include only the legs in the work.
- Do not try to make sudden movements, in terms of jerks and throws of the projectile.
Barbell Squats
- While squatting, keep your back straight.
- The trajectory of the back should not deviate from the vertical, perhaps at least.
- Don't stick your knees out in front.
- The pelvis does not bulge back.
- Fulfill heavy exercise with the help of an auxiliary overalls and bandages.
Phase two - duration of eight weeks
- Raise the strengths.
- We identify our weak points.
- We increase the speed and power technique of execution.
- We train strength endurance.
- We also stretch the joints and warm up the whole body.
Increase in strength indicators
In order to raise our strength indicators, we perform exercises with an intensity of 75-90 RM. The number of repetitions in the approach is from 4 to 8.
Raising speed and strength qualities
- We carry out aerobic training, it is performed quickly and intensively.
- We jump with weight onto barriers, you can use a tire from a truck (almost every gym has them), while holding a barbell on your shoulders, or dumbbells in your hands - improvisation is welcome.
Strength endurance training
- To achieve this goal, they usually use an increase in training days and repetitions in the approach. We recommend visiting gym from 3 to 5 times a week, of which squats and deadlifts should be performed twice.
Phase three - duration is ten weeks
- We are reaching peak strength.
- We increase strength indicators.
- We identify and train weak points.
- We increase the power and speed technique of execution.
- We stretch the joints and warm up the whole body.
The third stage will be the last one for us, here it is very important to bring the strength indicators to the peak as much as possible. Also, do not overload mentally and save before the competition good mood and motivation to win.
Improving neuromuscular function
- We perform exercises with an intensity of 90% of the RM.
- We work out and train explosive movements, for example, jumping onto a barrier with a barbell.
- We carry out electro-muscular stimulation.
Reaching our peak of strength
At this stage, you need to perform exercises with intensity and strength from 90% to 100% of the RM. Please note - PM must be old and not real. Let's say you decide to take your record weight a few days before the competition, you can assume that you will not go anywhere. In one approach, perform 2 to 3 repetitions.
How to bring muscles into stress and adaptation processes
Strength Endurance
We have been doing intense and aerobic exercises for a long time, this includes riding an exercise bike at the maximum twisted gravity. Training with a large number of approaches, as well as long sessions - up to 5 hours.
Qualities of high-speed explosive power
Exercises are performed with sharp movements, let's say we jump on a tire with a projectile on our shoulders. Aerobics with great intensity, not too long in time - but at a good speed.
Muscle mass
Muscle training - the intensity of which is 65-75% of the RM (maximum maximum), we perform 6 to 8 repetitions in each approach, the rest between sets is about three minutes.
Force
This transformation is due to an increase in the number of muscle fibrils and different concentrations of enzymes. We carry out training with an intensity of 75-90% of the RM, in each approach we perform from 3 to 6 repetitions. We rest between sets from 5 to 10 minutes, also pay attention to the speed of the exercises, it should not be too high - this way you can load the white muscle fibers to a greater extent.
Explosive power
Now we have the task of improving neuromuscular efficiency, we are trying to move to the peak of strength. We perform basic exercises with an intensity of 90-10% of the RM, in each approach from 2 to 3 repetitions, but four approaches will be enough, the rest is from 10 to 15 minutes, it is important for us that ATP resynthesis is complete. You can also use training using partial repetitions, here we perform exercises with an intensity of 90-100%, in each approach three repetitions.
The training process in powerlifting consists of cycles. You can learn about training optimization and the secrets of creating the perfect program by studying cycling methods.
To achieve maximum results, athletes use cycling training in powerlifting. The average duration of one cycle is six months. When planning your training, it is best to set strategic goals for yourself. Breakdowns can happen to anyone and tactical planning is best dealt with in accordance with the circumstances. Training program should be designed in such a way as to minimize possible losses in the event of a breakdown.
Shouldn't bet maximum tasks. If they fail to fulfill, then disappointment cannot be avoided.
Any strategic plan begins with setting goals, but they often contradict each other and cannot be solved simultaneously. For this reason, it is recommended to break the entire training cycle into stages. Most often, there are three main stages.
Powerlifting Cycle Stage #1
The duration of the first phase is about six weeks. The main tasks of the first stage are:
- A set of muscle tissue mass;
- Increasing speed and strength indicators;
- Work on the technique of performing exercises;
- Elimination of "weak" places;
- Increased mobility of ligaments and joints.
Gaining muscle mass in powerlifting
To achieve this goal, it is necessary to create certain processes in muscle tissues that promote their growth. The intensity of the training is from 50 to 70 percent of the maximum maximum, and the number of repetitions is 6-10. In addition, you need speed. It depends on which type of fibers the maximum impact will be carried out.
Changes should also be made to the nutrition program, increasing its calorie content and the amount of protein compounds.
Work on the technique of performing powerlifting exercises
Their effectiveness depends on the correctness of the exercises. There are several postulates that should be followed in order for the cycling of powerlifting training to bring the maximum effect.
When squatting, the back should always remain flat and not deviate from the vertical. The pelvis should not protrude much back, and the knees, in turn, should not protrude forward. To ensure the minimum amplitude of movement in the bench press, it is necessary to bend as much as possible in the lower back. Also, due to the convergence of the shoulder blades, the amplitude will decrease and the rigidity of the reception will increase. sports equipment on the chest. The back should be even when doing the deadlift. On the initial stage only the legs should work.
Elimination of weaknesses
When performing exercises, you should simultaneously look for “narrow” places, and then select exercises to eliminate them. For example, if an athlete has certain problems with pulling the projectile off the floor, then you can additionally perform tilts with a barbell or squats on a low bench.
Increased mobility of ligaments and joints in a powerlifter
To solve this problem, you should combine classic exercises for developing flexibility with special ones used by powerlifters.
It is worth noting that the first stage can be called “rest”, since this is exactly what light training is for an athlete.
The second stage of the training cycle in powerlifting
The duration of the second phase is usually eight weeks. During this period, the athlete should be faced with the following tasks:
- Increasing strength indicators;
- Elimination of bottlenecks;
- Increase in speed-strength indicators;
- Increasing strength endurance;
- Increased joint mobility.
To increase the indicator of strength endurance, it is necessary to increase the number of approaches, as well as the frequency of training sessions. So, for example, some athletes do presses 3-4 times a week, squat 2-3 times, and work on traction twice.
The second stage is transitional. During this period, the athlete needs to prepare himself for the final phase.
Powerlifting Cycle Stage #3
The duration of the final stage is about ten weeks. The athlete should be given the following tasks:
- Reaching the peak of your strength;
- Increasing strength indicators;
- Elimination of bottlenecks;
- Increased mobility of ligaments and joints, as well as speed-strength indicators.
- The intensity of the training should be more than 90% of the maximum load.
- Introduce exercises to develop explosive strength into the training program, for example, jumping with weights.
- Electro-muscular stimulation.
- Incorporate isokinetic training into your training program.
From the late 80s to the mid-90s of the last century, Russian powerlifters and their coaches eagerly pounced on the methodological articles of foreign bodybuilding and powerlifting experts, which were published in various bodybuilding magazines. Moreover, the authority of these specialists was so high that Russian coaches(mostly coming from weightlifting) unconditionally adopted these training methods.
Well-known American specialist in power sports in our country, Dr.
F.C. Hatfield, in his book The Comprehensive Guide to Strength Development (1983), says that the maximum return on strength training occurs (on average) only when training loads exceed 8o% of the athlete's maximum capacity.
F.C. Hatfield claims that the average triathlete is capable of doing at least 10 reps with this weight. But most triathletes do fewer reps. In general, during the off-season, you should perform 6-8 repetitions with weights,
exceeding 85% of your maximum. Peak cycles include sets of three repetitions with loads exceeding 90% of the maximum.
American powerlifter Tom McCullough, in his article "How to Develop a Training Plan," offers a method of periodization. He describes the periodization method as follows: “Periodization is the staggered cycling of focus, intensity, and volume of training to achieve peak strength levels. The cycle progresses gradually from high volume and low intensity to low volume and high intensity training. The length of the cycle (usually several weeks) is chosen taking into account the date of the competition. A typical powerlifting cycle consists of three phases: a hypertrophy phase, a strength building phase, and a power training phase. The phase usually lasts from one to six weeks. At this time, sets of 8 repetitions are used with an intensity of 65% to 79% of the maximum one-time achievement. During it, approaches of 5-8 repetitions are used, the intensity gradually increases to 80-90% of the maximum one-time achievement. Obviously, this phase of the cycle is designed to increase muscle strength. It uses sets of 1-4 repetitions with intensity gradually increasing from 90% to about 107% of the maximum single achievement. During this phase, the athlete reaches peak strength for competition.
One of the strongest athletes in the world, Rick Weil (1986), believes that the main thing in training process is the correct cycling of weight training. Cycling means climbing to the top of your performance not in leaps but in steps. He claims that 4 to 7 reps per set is the only thing that really builds power and strength. Rick warns that during this cycle, the athlete should not attempt to bench press one rep. To achieve the desired power, approaches of 1-2 repetitions are not suitable. Louis Simmons (2003) has his own opinion on the training methodology: “A simple progressive training method (6, 8, 10 reps: progressive increase in load) works well in the beginning. Extensive research has shown that for top performers, 4-6 reps at 70% of your max is the optimal regimen. In the progressive increase in load method, which is used more often than others, at the beginning the intensity is low and the volume is high. Later in the cycle and closer to the competition, the situation changes exactly the opposite. Forget the method of progressive load increase. It's a dead end."
Michael Sipson, who tested a variety of training methods with his athletes for ten years, came to the conclusion that the method of Soviet weightlifting coaches was the most effective. Based on it, he developed a training program to increase results in the bench press.
Ted Arcidi suggests, “If you want to improve your performance, you must train with as much weight as possible. If you can complete even one rep beyond what is prescribed work program, then you are not lifting heavy enough weights. ”
Jim Vendler - Chief Editor EliteFitnessSystems magazine proposed the 5/g/1 rep method to diversify the number of repetitions throughout the year. In the 5/3/1 program, he suggests training three or four days a week, each workout is built around one basic exercise: squat, deadlift, bench press, bench press.
Each training cycle lasts four weeks. For each of basic movements the scheme for performing repetition approaches is as follows:
week 1 - 3x5, week 2 - 3x3, week 3 -3x5; 3; one,
Stefan Korte's 3x3 training program has been used by some of Germany's top powerlifters, including World Junior Champion Ralf Giers. The basic concepts of this program have been used by almost every weightlifter, including a large number of world championships over the past 40 years.
The 3x3 system is an eight-week training cycle that consists of two phases. Phase 1 is the high volume phase while phase 2 is the competitive phase. This part is similar to Louis Simmons' workout style. The similarity lies in the fact that there are no dead seasons, training weights- 58-64 percent of the high, and the 3x3 focuses on the high volume phase. Another similarity is very little exercise when you start at 80-95 percent of your max.
Stefana Korte states that: “One thing that makes the 3x3 system unique compared to the Simmons system and other powerlifting systems is that there are only exercises that you do in competition! No accessory exercises! Why? The answer is very simple. To gain strength in the squat, you need to train your quads, hamstrings, hip flexors, and lower back. Other programs use different ways to train these muscles. You can do a lot different exercises or use some assistance exercises along with squats. Another option is to train the squat, and only the squat. We already know that this exercise works all the muscles mentioned above. The most important advantage of this variation is that the squat works exactly the muscles that we need in competition!” .
The well-known methodologist and author of books on power sports V. N. Plekhov (1988) recommended to train bench press three times a week. “The first workout is a competitive bench press, the second is the development of the main muscle groups and the third is auxiliary bench exercises. In each exercise, three to eight approaches are performed, from one to six repetitions per approach.
S. A. Cherednichenko (1991) suggested lifting training weights of 6o-8o% of the maximum in competitive movements. The pace of the exercises is moderate, the number of repetitions in the series is from 6 to 12 with a constant weight of the projectile. The weight of the weights should constantly increase and reach 85-95% of the maximum, the number of repetitions in the series should be reduced to 4-6. Once a week, the author recommended using a “steep” pyramid to bring the weight of weights to competitive disciplines to near-limit and limit.
P. X. Shagapov and O. P. Sliva (1998) suggested load modes that were even more overestimated. Thus, the authors recommend that during the off-season, squatting with a weight of 8o% of the maximum should be performed 6 sets of 10 times. Rod thrust 8o% of the maximum to perform on next workout
in the mode of 8 sets of 6 times. Bench press with a weight of 75% of the maximum is recommended to perform 10 sets of 8 times.
P. Rybalsky (2000) in the competitive month offers with 2-time training
a week to train in a competitive mesocycle with weights of 85% 5-6 times, 90% for 5rx5p, 95% for Zrx5p.
Powerlifting training planning
P. N. Chernyshev (1999) in the article “Bench press, nothing but a bench press” wrote: “In no case do additional exercises (triceps, biceps and others). You only need to do the bench press, that's all. I can explain why: those forces, the energy with which you start training, must go into the exercises that you need, otherwise it's a waste of energy. We must not forget about the recovery process, it is easier to recover from one thing than from everything.
V. / 1. Muravyov (2001) in his program also said that for those occupying power, it is necessary to exclude almost all additional exercises on the chest, triceps and deltas. Only bench press (classic), bench press, close grip bench press.
The same opinion is shared by A. V. Faleev (2006, 2008): “For a sharp increase in muscles and results, you should do only three exercises: bench press, squats, deadlift. Everything else will only harm. By doing extra and unnecessary exercises, you take away those precious energy reserves that could give you an incredible jump in basic exercises. These exercises load all the muscles of the body and make all other types of loads unnecessary.
I. V. Velsky (2003) holds a completely opposite opinion: “You cannot go to extremes, and even in the competitive period you should not refuse to train muscle groups that are not directly involved in the bench press. By the way, this is a mistake that many athletes make, motivating this with a common truth: “If you want to press, press,” or, in other words, the result is concentrating on only one press, and performing other exercises is an extra waste of energy, and, in addition, from It is easier to recover from one exercise than from several.
A. M. Gorbov (2004) argues that many successful powerlifters successfully use this version of the weekly cycle, when the first workout in the microcycle remains practically unchanged throughout the entire mesocycle, and the intensity increases only in the second and third workouts.
Thus, both the necessary gradual increase in intensity and the spasmodic nature of this increase are ensured.
In the "Nine-Week Competitive Cycle" proposed by the author in the book "Systems effective workout”, loads are recommended at 6, 7 and 8 weeks, which are highly doubtful. If you plan on a heavy load on the muscles of the legs and back in deadlifts on Wednesdays (in the 6th week - 8o% brxp, in the 7th week - 85% 5rx5p and in the 8th week - 90% 4rx4r), then it is unrealistic to perform a large load in squats on Fridays (in the 6th week - 90% 4px4p, in the 7th week - 95% zpxzn and in the 8th week - 0% 2px2p).
Gorbov states: “It has been proven that if the load (volume or intensity) increases smoothly and gradually, then you will inevitably encounter stress that exceeds your adaptive capabilities, adaptation does not occur, and you find yourself in a state of overtraining. On the contrary, if the intensity of the load increases gradually, but not smoothly, but abruptly, according to the principle “one step back - two steps forward”, then this state, as a rule, does not occur, and the effectiveness and fitness increase.
I. V. Velsky (2003) also offers a considerable number of lifts. In his book, the author gives a table of the maximum number of repetitions that he recommends performing with various weights.
Powerlifting. From beginner to master
A. V. Faleev (2006, 2008) holds a completely opposite opinion, who categorically states: “So, there should not be any rises to the maximum! For these purposes, competitions are used. Such lifts, firstly, are harmful from the point of view of training - by making approaches to the maximum, you thereby seem to be missing a “hard” workout. Secondly, it is very traumatic. It is because of such frequent and thoughtless penetrations that athletes have to heal muscle microtears for six months. ”
in 3-4 approaches, with a margin of one repetition. And the last bench workout should be 4-7 days before the competition. In this workout, Rogozhnikov suggests doing a bench press.
in 2-3 sets for 6-8 repetitions, with a margin. You don't need to do a back up. For pure benchers, he recommends 3 to 4 days of complete rest between workouts. You can go to the gym, you can do some work in the gym, but you don’t need to load those muscle groups that are involved
in the bench press, that is, deltas, triceps, pectoral muscles. And do not overload yourself before hard workouts.
Theoretical analysis of foreign and domestic sources showed that main principle Most of the methods proposed by domestic experts in power sports of the late 19th and early 20th centuries consisted in increasing the weight of the projectile with the gradual addition of the number of lifts (from 5 to 10 or more times) in one approach. This led to a large amount of training session load at low intensity and slowed down the growth of sports results. Since the beginning of the 30s, the system of training weightlifters and athletes
in others power types sport has changed. The training volume and intensity increased, but the problem of views on the training methodology among specialists remained.