Daily Archives: September 10, 2019

The problem wth classic periodisation.

Typically as intensity increases volume decreases in standard block periodisation.
 
Example from one of my favourite protocols:
 
– 6 week peak based on 3x session per week –
– Accumulation days builds to intensification phase/peak days –
– Light days allow for restoration of body while still training the skill of the lift with a decent load –
– Focused on 1 lift –
 
Day 1 – 6×2 @80%
Day 2 – 6×3 @80%
Day 3 – 6×2 @80%
Day 4 – 6×4 @80%
Day 5 – 6×2 @80%
Day 6 – 6×5 @80%
Day 7 – 6×2 @80%
Day 8 – 6×6 @80%
Day 9 – 6×2 @80%
Day 10 – 5×5 @ 82% -87% (old 1RM)
Day 11 – 6×2 @80%
Day 12 – 4×4 @85%-90% (old 1RM)
Day 13 – 6×2 @80%
Day 14 – 3×3 @ 92%-97% (old 1RM)
Day 15 – 6×2 @80%
Day 16 – 2×2 @100% (old 1RM)
Day 17 – 6×2 @80%
Day 18 – 1×1 @105%+ (New PB)
 
^^ You can extend block this by doing 2 sessions per week.
 
A nice linear progression in loading looks good on paper however it leaves some people very unconditioned and susceptible to injury.
 
That being said, it’s hard to keep up a high level of volume when the intensity is being ramped up to the nines.
 
Given this dilemma, what are mortals to do?
 
We can get in volume via other training modalities that don’t interfere/disrupt the accumulation/heavy sessions.
 
Here is what an example day might look like:
 
Focus Lift – Squat
 
W/U – Squat RAMP
A1 – Squat 6×6@80%
B1 – RDL x10,8,6
B2 – Press x10,8,6
B3 – Hamstring Curl x10,8,6
C/D – Stretching problem areas
 
There is an alternative you can opt for as well:
 
W/U – 100 reps (4×25) – H/C, Lat Pull down, KB Hack Squat
A1 – Squat 6×6@80%
B1 – Sled Dragging x20m & 5 Pull Ups x10-20min
C/D – Stretching problem areas
 
The above would mean your heavy (or hard) days are indeed tough, yet done with purpose, then you rest up and on the light day avoid the temptation to do too much more.
 
On the light days you’d hit your 6×2 from above, then upper body work for volume with loads at 60-80% of current RM’s.
 
Achieving this tricky balance in training will take some time to master (due to individual volume tolerances, training age etc).
 
Personally I’ve found that when peaking a lift of training for a specific focus such as strength/power/RFD etc, the volume work does well when it comes from loaded carry style movements and anything that is concentric only.
 
Essentially movements that put very little stress on the body in an eccentric fashion (helps reduce total CNS fatigue, this will of course accumulate over time and other restoration methods may be needed, along with adequate sleep/nutrition).
 
So no HIIT, PLyo’s etc, movements that can help you get in to an internal torque state of flow, in which you simply go until you can no longer go (maintain flow/tension).
 
*Density work, with a good amount of TUT*
**Improving work capacity with timed sets**
***Look up these for more ideas***
 
Sleds and other such tools are great for conditioning.
 
Just use submit loads and focus on keeping a certain level of speed.
 
^^ This is one folly people currently fall to.
 
They load up the sled way too much and grip it out, while this has a place it makes people slow and reduced their total volume and has them lose baseline conditioning, don’t be one of those people.
 
No one cares how much you’re pushing/pulling/carrying, only your ego cares, leave it at the door each session.
 
^^ Doubly true if you’re programming for clients, program what is needed, not what will get nods on IG.
 
Anyway, that is one option to help people retain and even improve baseline conditioning while following classic linear periodisation.
 
(The above is not 100% classic block-linear, it’s just a good example)
 
One key element to remember.
 
You want to be BUILDING fitness in the gym, not testing it.
 
While smashing people in to the floor with fancy CF stye WOD’s, all the HIIT and jumping is very very sexy it isn’t always the right thing to be doing.
 
You should investigate this thoroughly.
 
Enjoy,
Ross
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