With strength training or training for powerlifting, you are in the process
of trying to combine many training methods to develop many different abilities.
Not all of these methods need the same amount of recovery or change of movement.
Using powerlifting as an example, you will see what I mean.
Dynamic Work
Because of the SPP of the sport, it’s best to keep the movements the same.
These include the deadlift, bench press and squat. Since the movement stays the
same, the loading patterns need to change. This is where you see all the
different dynamic training cycles. We have two manuals detailing these for the
squat, deadlift and bench press. Using many different cycles is very important
for constant progress.
* Average Cycle Length: three or four weeks
* Deload: after one or two cycles
Max Effort Work
Because of the increased intensity (the load) needed to use this method, the
cycles are more limited. The GPP and experience of the lifter also limit the
number of weeks one can use the same movement. The point is that this movement
may need to change every one to three weeks. There are several articles
addressing max effort work available at EFS.
* Average Cycle Length: one- three weeks
* Deload: every three to six weeks
Supplemental Work "Main"
These are the main movements you use to drive your lifts. These are different
for everyone, but can include four-board presses, GHR, Shoulder Presses, and so
on. These will be the movements that you feel and know have a direct
relationship with your three main lifts. It is very important to train the hell
out of these movements, so longer cycles should be used with higher rep ranges.
These movements might cycle for eight to twelve weeks. Remember that these are
movements you know can directly influence your main lifts. Choose these wisely!
Most lifters will keep these main movements during the entire meet training
phase. The key is to change the load, sets and reps in a direct attempt to make
these lifts as strong as you can.
* Average Cycle Length: five- eight weeks
* Deload: every eight to ten weeks
Supplemental "Hypertrophy" Work
These are the movements and methods that are used to build mass (if needed).
These can change every session. Try to tear the body down as much as you can.
This work should not be part of a pre-contest phase. Recovery is more important
than mass at this time.
* Average Cycle Length: N/A
* Deload: every 6-8 weeks
Accessory Work "Prehab"
This is the crap you have to do to keep from getting beat up. This could be
external rotator work, lower back work and so on. Usually higher reps are used
with lower intensities, so movement change does not have to happen that often.
These should not be too taxing. Remember that these movements are for prehab and
are not supplemental work. So, you don’t have to have the same kind of RPE for
these movements as you would for your max effort, dynamic or supplemental work.
* Average Cycle Length: eight to twelve weeks
* Deload: every eight to twelve weeks
Accessory "Stretching"
If needed, these movements will not change, but always be learning new ones
if need be. I highly recommend the
Parisi Warm Up Method DVD and
the book Core Performance to
help you choose movements.
* Average Cycle Length: N/A
* Deload: N/A
As you can see, everything changes at its own rate, but you also need to look at
the interrelationships that are going on to determine what changes may need to
take place. I ripped this off the top of my head and with my two kids tearing
into everything, so take the numbers for what they are (estimates). They will be
different for everyone because we all have different recovery needs and training
backgrounds.
Some abilities may be deloaded while others are being pounded. This should be
the way most of the year goes. Before a meet or when worn down, a full-blown
deload should take place. A full-blown deload will involve deloading all
abilities.
This process will change based upon what sport you are involved in because of
different types of skill-based training.
