16 Periodization Application Notes: ppt only Strength and power will eventually plateau and even diminish if the same combination of sets and repetitions are followed.The way we avoid this is by applying Periodization or Cycling to our training plans.Cycling uses different combinations of volume and intensity, or phases, each translating into different responses by the body. Traditionally, we begin a cycle with a base phase then progress to a strength phase and finish with a peak phase.Intensity refers to the amount of work required to achieve the activity, and is proportional to the mass of the weights being lifted. Volume refers to the number of muscles worked, exercises, sets and reps during a single session. Frequency refers to how many training sessions are performed per week.
17 Periodization Notes: ppt only Periodization is the practice of varying training stimuli to enhance long-term fitness and performance gains.Traditional Periodization programs varied intensity and volumes between mesocycles. More modern Periodization programs implement variations between microcycles (daily undulating periodized programs) as well, and appear to be more effective (Rhea 2002).It is the practice of splitting a program into distinct time periods, with each period building on the former periods’ progress.
18 Periodization CyclesThe three parts of a periodized plan are the macrocycle (the entire year), the mesocycle (3 – 12 weeks with a macrocycle), and a microcycle (the actual training week within a mesocycle).Macrocycle ( The entire year)Mesocycle (3 – 12 weeks with a macrocycle)Microcycle (week within a mesocycle)
19 Periodization PhasesTransitional Phase: Beginning of a Mesocycle. Emphasis on training technique. New exercises are introduced and practiced. Low Intensity and Low Volume. Example: 1 to 2 set per exercise for about 10 to 12 repetitions.Endurance Phase: Muscular & cardiovascular endurance is the focus. Introduction of new movement pattern and exercises. Lower intensity and Higher Volume. Example: 1 to 3 sets per exercise for about 15 to 20 repetitions.
20 Periodization Phases Notes: ppt only Hypertrophy Phase: Muscle Growth. High Intensity and High Volume. Example: 5 to 8 sets per exercise for 8 to 12 repetitionsStrength Phase: Greater rest period and slower training tempos to maximizes motor unit recruitment. High Intensity and Low Volume. Example: 5 -8 sets per exercise with 3-5 repetitions per exercise.Power Phase: The speed and rate of force production is important. Faster Tempo. Moderate Intensity / Low Intensity loads and Low Volume. Example: 3-5 sets per exercise with 5 to 10 repetitions of each exercise.
22 Muscular Strength F.I.T.T. pgs. 107 - 110 Strength Endurance HealthF days/week every other day days/weekI % 1RM % 1 RM % 1 RMT 1-3 sets, 1-5 reps sets, reps set, 8-12 repsT weight training weight training weight trainingRe 3-5 minutes minutes minutesst
23 Resistance Training Myths No pain - no gainMakes you “muscle bound”Fat can be converted into muscleMuscle turns to fat if not usedHas masculinizing effect on womenIs extra PRO consumption necessary?