We’re covered the first there parts – Specificity, Overload & Fatigue Management, it’s now time to look at who training sessions would ebb and flow to cause the necessary metabolic/hormonal disruption needed to elicit a response.
This will be linked to both the SAID & GAS models.
More on those here if you haven’t heard of them before –
So what does this mean?
It’s the training process.
You stress the body in your session via overload and correct intensity parameters so that you can train as hard as possible in as many sessions as possible, meaning you’re going to be towards the top end of your maximum recoverable volume.
If you’re pushing the envelope correctly, you will eventually need to deload the intensity/volume for perhaps a session or multiple sessions, this lower period of intensity will allow you to recover and achieve a small adaptation that adds to the overall progression you’re aiming for.
Now depending on your goal, how strong you are and the lifts you’re doing, each different lift or session will create more or less fatigue/stress, meaning a specific lift may need more time to recover than others which will effect overall frequency, heres an example:
– Heavy deadlifts 8×3 trained every 10 days
– Heavy squats 8×3 trained every 7 days
– Heavy presses 8×3 trained every 5 days
This would mean that the sessions in-between these ones might look like this:
– Medium deadlift accessory lifts 5×5 trained every 7 days
– Medium squats 5×5 trained every 5 days
– Medium presses 5×5 trained every 3 days
You can also then look at light sessions:
– Light deadlift accessory lifts 5×5 trained every 5 days
– Light squats 5×5 trained every 3 days
– Light presses 5×5 trained every other day
^^ These are only examples, but you get the idea.
What is happening is the cycling of loading parameters to allow for the highest amount of volume/intensity and frequency possible to keep your lifts progressing. As mentioned, this will differ depending on the lift, strength of the lifter, how many days they can train etc.
I can’t tell you what frequency you need, I can only give you this information so that you can apply it to your own training and see what best suits you and your goal.
This principle is something I’ve written about before, you might also have seen it written as Heavy-Light-Medium training.
Heavy = training on the nerve
Medium = the majority of your training
Light = helps accumulated fatigue dissipate to allow training/progress to continue
If you train three days per week you might hit full body each session and follow H-L-M to and find that is the best balance for you. That said, you might also find that instead of there being a weekly L session you might only need one or two of those every three weeks, meaning your days might look like this: H-M-M-L-H-L-M-M-M and so on.
If you need a technical term of where this falls in it would be the meso/microcycles of your training program.