Lecture 9 - Resistance Training Program Design Part 2 Training Cycle

8/22/2019 Lecture 9 - Resistance Training Program Design Part 2 Training Cycle

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PROGRAM DESIGNPart 2 Planning the Training Cycle


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Classic Periodization

Splits training cycles into distinct periods, blocks, or phasesof training Generally has preparatory, competitive, and transition phases

Hypertrophy/anatomical adaptation phase

Strength phase

Power phase

Peaking phase

Active rest phases

Phases are subdivided into other smaller units of training

Generally picks 1-2 major goals for a period and works on

them Either ignores or maintains other qualities (i.e., working on strength

while ignoring endurance)

Used in sport training, but also can be used for recreationalathletes and fitness enthusiasts


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Classic Periodization

Macrocycle Long term (3-6 months, competitive season, orlonger) What is the overall goal of the program? Rehab? Competition?

What are the qualities to be developed during the program?

Training in tensi ty (%1RM) wil l general ly increase whi le volum e

(total work done) wi l l decrease over the course of a pro gram

Mesocycle mid-term (1-3 months) What is the goal of each mesocycle? Be more specific here.

Select training methods used in this block based on the goal (heavy orslow negatives, isometric holds, overloading partial ROM, etc.)

Microcycle short term (1 week or one distinct series ofworkouts) Individual workout programming

Active rest days and conditioning


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Volume and Intensity


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Planning out your training cycle

Start by picking a target date Could be for competition, summer, or the time frame for your goal

Determine the number of weeks/months you have until thatdate Work backwards from there

Be sure to account for holidays, vacations, etc. 12-16 weeks is a good program length (Macrocycle)

This gives you time to evaluate the program and see size and strengthgains

Hypertrophy gains are typically slower and requires at least a couple ofmonths to see a significant difference, especially in trained individuals

Depending on your target and how many weeks you have, splityour Macrocycle into several Mesocycles 3-4 weeks is common for mesocycles

4thweek of the month is often a deload/unload week where intensityis lower, allowing the body to supercompensate and recover


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Example The Macrocycle

It is December 15th, I want to start a new program on

January 1st

My goal is to be big and swole and jacked by summer

(May 1st)

Thats about 4-4.5 months (17-18 weeks) of training

But Im going to Mardi Gras over spring break!

Oh and Granny G is coming to visit too

So lets call it a 16 week training cycle (macrocycle)

If we divide our training by 4 weeks per cycle, that gives

us 4 mesocycles, which should work great

Now we plan out our 4 mesocycles


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Example the Mesocycles

So we have 4 mesocycles to get big and swole, but also

jacked.

It may be best to start with hypertrophy and later on cut fat

In this case

Use 2 mesocycles strictly dedicated to hypertrophy

Use a transition cycle that starts working on fat loss (but still

emphasizes hypertrophy)

Final mesocycle can focus on fat loss (along with transition cycle)

Now we know the goals of each month of training, wemove on to planning out the specific weeks (microcycles)


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Example

Months 1 and 2 (hypertrophy) will be similar as the goal is thesame Consider a mix of powerlifting (for strength) and Bodybuilding in your

program

Month 3 (transition into fat loss) will start to add in some calorie

restriction and some cardio Dont overdo the dieting and cardio here, you still want to gain some

muscle. Simply adjust to not eating as much and doing a little more.

Body weight and/or body fat % should be decrease modestly -


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Example The Microcycle

4 days a week program is acceptable for many goals

5 days a week, if time allows, might work a little better during

hypertrophy phases

A possible split for this program would be:

Day 1 Day 2 Day 3 Day 4

Main exercise Squat Bench Press Deadlift Overhead Press

Supplemental Front Squat Close grip BP RDLs Incline press

Accessory BB hip thrusts &

BB Bicep curls

2 arm horizontal

Rows & DB press

DB curls &

wrist curls

Vertical row & shrugs

Accessory Back raises &calf raises

Tricep extensions &

face pulls

GHRs 1 arm horizontal row

& shoulder raises

Core Anti-extension Anti-rotation Anti-lateralflexion

Hip flexion with a

neutral spine


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Example The MicrocyclesMonths 1 & 2(hypertrophy)

Month 3(transition to fat loss)

Month 4(fat loss, muscle

maintenance)

Week 1 Main: 3x6 @8Supplemental: 4x12 @9

Accessory: 4x12 @9-10

Main: 3x5@8

Supplemental: 3-4x12@9

Accessory: 3-4x10@9-10

Main: 3x12 @8

Supplemental: 4x12

Accessory: 4x15

Week 2 Main: 3x4 @8-9Supplemental: 4x10 @9


Main: 3x3 @8-9

Supplemental: 3-4x10 @9

Accessory: 3-4x10 @9-10

Main: 3x10 @8-9

Supplemental: 4x10

Accessory: 4x15

Week 3 Main: 1x6, 1x4, 1x2 @9

Supplemental: 4x8 @9Accessory: 4x12 @9-10

Main: 1x5, 1x3, 1x1 @9

Supplemental: 3-4x8 @9Accessory: 3-4x10 @9-10

Main: 3x6 @9

Supplemental: 4x8Accessory: 4x15

Week 4

Deload/

unload

Main: 3x5 @6-7

Supplemental: 3x10@6-7


Main: 3x5 @6-7

Supplemental: 3x10 @6-7


Main: 3x8 @7

Supplemental: 3x10 (light)

Accessory: 3x10 (light)


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About weight prescription

Many programs indicate % of 1RM to be used as a

training load

1RM is usually determined at the beginning of a cycle

This may not be optimal in extreme situations

Some people are extremely active during their jobs and a straight

% may be too much on a regular basis

Some people (especially some college students) have plenty of

time to eat, sleep, and train properly a straight % may not be

enough weight for them after.

A pre-defined % of a 1RM achieved 6-8 weeks earlier may not

accurately reflect a persons strength

Using Rep Maxes and/or RPE may be a better solution

I.e., Instead of using 80% of 1RM, use a 6RM load at a 9-10 RPE


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Non-linear Periodization

Intensities change from one workout to the next, instead of on

a weekly basis

Classic Periodization usually increases intensity (weekly) as the cycle

goes on, peaking at or near the end. Volume decreases throughout

There is some scientific evidence touting non-linear (aka.Undulating) periodization to be superior to classic

Benefits

Allows more variety in a workout sequence

Allows athletes to quickly pick up a workout sequence after

illness/injury

Less boredom in day to day workout routines

Adaptable to diverse situations of a given training day

Allows for more frequent rest of some muscles due to use of various

resistance loadings


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Non-linear Periodization example

The key is to keep the training stimuli unique for each day

Examples:

Light intensity and High volume (12-15RM)

Moderate intensity and High volume (8-10RM)

High intensity and moderate volume (4-6RM)

Very high intensity and low volume (1-3RM)

Power day (1-6RM with power exercises)

Very low intensity and very low volume (20-23RM for 1 set)

Active rest day(s)


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NLP example - Strength

VL: 2

L: 9

M: 3

H: 12 VH: 6

P: 4


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NLP example Hypertrophy & Strength

VL: 1

L: 9

M: 14

H: 9 VH: 3

P: 0


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NLP example Endurance & GPP

VL: 7

L: 12

M: 10

H: 6 VH: 1

P: 0


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Comparison between designs

Strength Hypertrophy &

Strength

Endurance &

GPP

Very Light 2 1 7

Light 9 9 12

Medium 3 14 10

Heavy 12 9 6

Very Heavy 6 3 1

Power 4 0 0

Total training days 36 36 36


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Sample NLP workouts


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Sample NLP workouts


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Sample NLP workouts


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More info on Periodization


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Questions?

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Lecture 9 - Resistance Training Program Design Part 2 Training Cycle

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