Periodization, Part II
By
Simon Perreault
This is part two of a three-part series.
2. Methodology of training
2.1 The principle of planning in training
As we saw earlier, recovery is essential for adequate performance. However,
complete recovery after a hard day of training may last more than 48 hours, and
training every other day isn’t really an option for elite performance (there are
exceptions to this rule). That’s why we must alternate easy days with hard days
as illustrated below.
Image caption: Figure E. Microcycle
Each rectangle represents one day. “H” represents hard days, “M” represents
medium days, and “L” represents easy days. We plan a day off on the fourth day.
There are many ways to alternate harder days with easier days. For example, a
harder week would have more hard and medium days and fewer easy days. A week
like this is usually called a microcycle.
In order to progressively increase the load in training (section 1.5), we have
to plan harder and easier weeks. In other words, we plan a macrocycle:
Image caption: Figure F: Macrocycle
This is the typical macrocycle—three gradual increases in load followed by an
easier week. As seen in section 1.2, the load of training can be varied with
duration, frequency, intensity, and density.
Over a longer period, this is how macrocycles would add up (this is slightly
over-simplified):
Figure caption: Figure G. Gradual increase in load and performance
If well planned, performance would gradually increase.
2.2 Annual periodization
You can’t use high volume and high intensity at the same time. However, both are
important to maximize performance. This is where annual periodization comes in.
We can split the year in different periods with different focuses.
Here’s an annual “plan” for a powerlifter with one major competition at the end
of the year:
Figure caption: Figure H. Annual plan I
We have a deloading period at the end of the year, which is followed by
adaptation training at the beginning of the next year. This period is used to
rehabilitate the tendons and all connective tissues into heavy training. The
highest volume of the year is then seen during the hypertrophy period, where the
athlete will develop myofibrilar and sarcoplasmic hypertrophy and will also
increase work capacity. The rest of the year will be used for maximum strength
training because this is the main goal of the sport.
An annual “plan” for a powerlifter with two major competitions—one mid-season
and one at the end of the year—will be similar to the first one. However, we
would have two deloading periods, which would result in two peaks. The primary
peak would be at the end of the season.
Figure caption: Figure I. Annual plan II
Here’s an annual “plan” for a bodybuilder with one major competition at the end
of the year:
Figure caption: Figure J. Annual plan III
For a bodybuilder, a peak represents a peak in conditioning, which is unrelated
to lifting performance. So we don’t program a peak, and we see a decrease in
performance as dieting is used. Notice that hypertrophic training is much more
prevalent, but maximum strength training is still used as a means to promote
myofibrilar hypertrophy.
3. Advanced training techniques
3.1 Dual factor theory
Dual factor theory refers to the principle that in order to increase
performance, an experienced athlete will have to exceed his capacities. Training
under a state of fatigue will force the athlete’s body to overcome fatigue, and
he will be more resistant to higher loads of training in the future. Here is a
picture that represents this concept very well:
Figure caption: Figure K. Dual factor training
I gave a score to each microcycle’s load. A hard day is three points, a medium
day is two points, an easy day is one point, and an off day is zero points. If
one was to test his/her max on the very first day and the last, the “apparent”
gains would be represented by the yellowish line. However, the real performance
curve is represented in green.
It becomes obvious that fatigue would really set in on the third week, which
would be a very hard week (three hard days, three medium days, no day off). This
is why it is very important to realize the difference between fatigue and
overtraining. This is one reason why experience is so important before
attempting higher loads of training.
3.2 Conjugate/concurrent methods
The following EliteFTS.com articles have very good information on these
subjects:
3.3 Training twice a day
Here are three examples of very high volume with very high frequency. The upper
square represents morning (a.m.) training, and the lower square represents
evening (p.m.) training. (I guarantee overtraining to anyone who tries that
without a progressive increase in load.)
This is the 3 + 1 method:
Figure caption: Figure L. 3 + 1 method
This is the 5 + 1 method:
Figure caption: Figure M. 5 + 1 method
This is the 5 + 1 + 1 method:
Figure caption: Figure N. 5 + 1 + 1 method
Normally, intense training would be done in the morning (train with heavy
weights) followed by GPP work in the evening such as sled dragging. Doing light
training in the morning and heavy training in the evening would be detrimental
to the intensity of the latter.
4. A second look at overtraining
4.1 Misconceptions
There is a gross misunderstanding of overtraining in sportsmen, and this is why
I decided to write a whole section on this subject.
“There is no overtraining, just under-eating.”—Anonymous
Eating properly can improve recovery, but overeating has never been linked to
improved recovery. Some athletes have such recovery capabilities that they have
probably never even come close to overtraining. However, make them train ten
hours a day at 80–90 percent intensity, and you’ll obviously see a dramatic
decrease in performance. Overtraining still exists. It just takes a whole lot
more training for athletes to get in that state.
“I'd rather be 10 percent undertrained then 1 perent
overtrained.”—Michellie Jones, World class triathlete, world champion
Triathletes, cyclists, extreme skiers, and runners are athletes using very high
volumes of training. Intensity is usually not used more than 2–3 times a week.
These athletes have to constantly monitor their performance and feelings in
training to avoid overtraining. If you had to remember only one thing from this
text, let it be figure D—there’s a gradual decrease in performance from
overtraining.
4.2 Overreaching
The definition of overtraining is, “a prolonged state where training stimuli
exceed the athlete’s capacity to recover.” Overreaching is about the same thing,
but this state is kept to a much shorter duration.
Only very experienced athletes should ever attempt overreaching. You have to
know yourself very well and be in total control of your training. I would
personally never recommend overreaching to a person with a family, job, and
regular social life. All these factors can bring stress into one’s life, which
would go against the idea of having the total control needed to succeed in
overreaching.
When the period of controlled overreaching has ended, a period of similar
duration with much lower volume and intensity should be used. Overreaching can
be used about a month prior to a major competition in order to create a peak.
4.3 Signs of overtraining
- sensitive to criticism
- tendency to isolate oneself from coach and teammates
- lack of fighting power
- “fear” of competition
- lack of coordination, technical faults
- slower rate of recovery
- decrease in performance (10% or more)
- prone to injuries/infections
- insomnia
- lack of appetite
- sweating very easily
5. A review of some training program templates
Smolov: This is a good example of overreaching. Obviously, no one would
do Smolov for extended periods of time, and this is the way it is meant to be
used. The warnings that I mentioned in section 3.2 apply here—an inexperienced
lifter would do more damage than improvements.
Sheiko: This is a high volume, low intensity program. The lower intensity
is essential to allow recovery on high volumes of training. Sheiko is a very
good example of already periodized training templates. You can use a sequence of
different Sheiko programs such as 29, 37, 30, and 32. Programs 29, 37, and 30
are “preparatory cycle” high volume programs, and program 32 is a lower volume
competition cycle. This results in a 17-week “program.”
Bill Starr's 5 X 5 (Madcow) intermediate: This is a very nice linear
periodization routine. I’ve personally recommended this routine to many
intermediate lifters with great success. The first three weeks are easier weeks.
As the lifter improves his lifts, the intensity and volume gradually increases.
When the load has become too high, one can “reset” the program, which therefore
results in three “easy” weeks.
Bill Starr's 5 X 5 (Madcow) advanced: This is a version of the 5 X 5
program that includes a deload/intensification period after the first initial
four weeks. The last five weeks use a 3 X 3 rep/set scheme that allows the use
of higher intensity (with lower volume).
5. References and suggested reading
- Tudor O Bompa, Lorenzo J Cornacchia. Serious Strength Training.
Human Kinetics Publishers.
- Tudor O Bompa. Theory and Methodology of Training: The Key to
Athletic Performance. Kendall Hunt Publishing Company.
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training industry by providing the highest quality strength training products
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