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4. Rotate Accumulation and Intensification Phases!
Periodization of training does have a special aura to it. Maybe because the texts written about it are much more complex then they need to be (most of the time the authors, Ph.D. types normally, do so just to look smart). However, periodization is nothing more than a series of pre-planned changes in training methods and emphasis. Basically it divides training into "periods" or "phases," each phase having a slightly different focus, or using different training methods.
The problem with the "old-school" periodization schemes (besides being overly complex) is that, well, they just don't work very well! They're built on a long training cycle (at least 12 weeks) during which volume is gradually decreased (starts high, ends up low) and intensity is proportionally increased (starts low, end up high). Sounds good on paper, but it's not always well adapted to most sports. (It's okay for sports where you have to peak for a short period of time, once or twice per year.)
Most importantly, it allows for little leeway and adjusting. Furthermore, the early training periods will do little, if anything, to increase muscle mass and power, and the newly acquired muscle mass from the early periods isn't always maintained during the later high intensity phase. So, basically, you can't progress maximally in the long run with this approach.
I still find it important to change training focus and methods to make sure that the athlete improves maximally, but I prefer to do so using short accumulation and intensification phases. These will last three to four weeks each. (Normally I stick to three weeks.)
The accumulation periods are aimed either at increasing muscle mass as much as possible (in the case of a bodybuilder or someone training to improve his looks) or at placing an athlete in an overreaching state (short term, transient, overtraining state) by using a high volume of physical work and a wide array of training techniques.
The intensification periods are also called "realization blocks": at that time the amount of physical work being performed is drastically decreased and the intensity drastically increased. During these periods, great strength and power gains can be made, especially if the proper training methods are used.
For bodybuilders, this phase allows the muscles to fully recover from the high volume of work, which will lead to a surcompensation (increase beyond normal levels) in glycogen stores and protein accretion. In simpler words, during the accumulation phase you place an important growth stimulus on your body, sometimes more than it can handle, and during the subsequent intensification phase, the decreased volume of work allows your body time to "realize" the gains stimulated from the earlier phase. The increase in cell volumization (increased intramuscular glycogen and water storage) and protein accretion will lead to both maximum non-functional and functional hypertrophy.
Lastly, lifting bigger weights has benefits on its own when it comes to stimulating muscle mass, so you can continue to cause new muscle growth during the intensification phases. Athletes will benefit most from the intensification phase by having a "mini-peak." Their accumulation period is a bit different than a bodybuilder's accumulation period (the average intensity is a bit higher). In their cases, during the intensification phases they'll jump to a new level in CNS efficiency, improving their performance level by leaps and bounds!
What do accumulation and intensification periods look like? While there's no "set in stone" training parameters, the following guidelines are a good starting point:
1.1. Accumulation Period for Bodybuilders
Frequency: Each muscle group is trained 1-2 times per week.
Volume (sets): The volume should be high, around 9 to 12 sets per muscle group.
Volume (reps): It should also be high, in the 6 to 12 reps per set range for the most part.
Intensity (%): It should be moderate, 70-80%. Once past the intermediate level, never go below 60% (unless doing explosive work).
Training techniques: Straight sets, post-fatigue, medium reps cluster, yielding isometrics for time, iso-dynamic contrast, tempo contrast.
Rest intervals: 1 to 3 minutes depending on training technique.
1.2. Accumulation Period for Strength/Power Athletes
Frequency: Each basic movement structure* being trained 2-3 times per week.
Volume (sets): The volume should be moderate, around 6 to 9 sets per movement structure.
Volume (reps): Also moderate, in the 6 to 8 reps per set range for the most part.
Intensity (%): Moderate, 75-85%. Once past the intermediate level, never go below 70% (unless doing explosive work).
Training techniques: Straight sets, medium rep cluster, overcoming isometrics for time, Olympic lift variations, superslow eccentrics.
Rest intervals: 2 to 4 minutes depending on training technique.
*Movement structures: upper body push, upper body pull, hips dominant, quad dominant, whole body.
2.1. Intensification Period for Bodybuilders
Frequency: Each muscle group being trained 2-3 times per week.
Volume (sets): The volume should be low, around 3 to 6 sets per muscle group.
Volume (reps): Moderate, in the 4 to 6 reps per set range for the most part.
Intensity (%): Relatively high, 80-90%. Once past the intermediate level, never go below 70% (unless doing explosive work).
Training techniques: Straight sets, medium rep cluster, heavy iso-dynamic contrast, low reps post-fatigue.
Rest intervals: 2 to 4 minutes depending on training technique.
2.2. Intensification Period for Strength/Power Athletes
Frequency: Each basic movement structure being trained 3-4 times per week.
Volume (sets): The volume should be low, around 3 to 6 sets per movement structure.
Volume (reps): Low, in the 1 to 5 reps per set range.
Intensity (%): It should be near-maximal, 90-100%. Once past the intermediate level, never go below 80% (again, unless doing explosive work).
Training techniques: Straight sets, pure cluster, overcoming isometrics for intensity, Olympic lift variations, manual eccentric overload (or weight releasers).
Rest intervals: 2 to 4 minutes depending on training technique.
Accumulation-intensification rotation is tremendously effective. I use this method with all of my athletes and all show truly amazing results in a 12 week period (two full rotations). Furthermore, it'll allow you to use a wide array of training techniques and exercises so your training can be kept fun and effective.
Nathan Jones skrev:At this point, we can only conclusively look at muscle growth on a large scale and say that picking things up and putting them down a lot makes muscles get bigger.
One Man Army skrev:En måde at periodisere sine løft på er ved at skifte mellem acc og realization blokke. Her er Thibadeaus måde at gøre det på:4. Rotate Accumulation and Intensification Phases!
Periodization of training does have a special aura to it. Maybe because the texts written about it are much more complex then they need to be (most of the time the authors, Ph.D. types normally, do so just to look smart). However, periodization is nothing more than a series of pre-planned changes in training methods and emphasis. Basically it divides training into "periods" or "phases," each phase having a slightly different focus, or using different training methods.
The problem with the "old-school" periodization schemes (besides being overly complex) is that, well, they just don't work very well! They're built on a long training cycle (at least 12 weeks) during which volume is gradually decreased (starts high, ends up low) and intensity is proportionally increased (starts low, end up high). Sounds good on paper, but it's not always well adapted to most sports. (It's okay for sports where you have to peak for a short period of time, once or twice per year.)
Most importantly, it allows for little leeway and adjusting. Furthermore, the early training periods will do little, if anything, to increase muscle mass and power, and the newly acquired muscle mass from the early periods isn't always maintained during the later high intensity phase. So, basically, you can't progress maximally in the long run with this approach.
I still find it important to change training focus and methods to make sure that the athlete improves maximally, but I prefer to do so using short accumulation and intensification phases. These will last three to four weeks each. (Normally I stick to three weeks.)
The accumulation periods are aimed either at increasing muscle mass as much as possible (in the case of a bodybuilder or someone training to improve his looks) or at placing an athlete in an overreaching state (short term, transient, overtraining state) by using a high volume of physical work and a wide array of training techniques.
The intensification periods are also called "realization blocks": at that time the amount of physical work being performed is drastically decreased and the intensity drastically increased. During these periods, great strength and power gains can be made, especially if the proper training methods are used.
For bodybuilders, this phase allows the muscles to fully recover from the high volume of work, which will lead to a surcompensation (increase beyond normal levels) in glycogen stores and protein accretion. In simpler words, during the accumulation phase you place an important growth stimulus on your body, sometimes more than it can handle, and during the subsequent intensification phase, the decreased volume of work allows your body time to "realize" the gains stimulated from the earlier phase. The increase in cell volumization (increased intramuscular glycogen and water storage) and protein accretion will lead to both maximum non-functional and functional hypertrophy.
Lastly, lifting bigger weights has benefits on its own when it comes to stimulating muscle mass, so you can continue to cause new muscle growth during the intensification phases. Athletes will benefit most from the intensification phase by having a "mini-peak." Their accumulation period is a bit different than a bodybuilder's accumulation period (the average intensity is a bit higher). In their cases, during the intensification phases they'll jump to a new level in CNS efficiency, improving their performance level by leaps and bounds!
What do accumulation and intensification periods look like? While there's no "set in stone" training parameters, the following guidelines are a good starting point:
1.1. Accumulation Period for Bodybuilders
Frequency: Each muscle group is trained 1-2 times per week.
Volume (sets): The volume should be high, around 9 to 12 sets per muscle group.
Volume (reps): It should also be high, in the 6 to 12 reps per set range for the most part.
Intensity (%): It should be moderate, 70-80%. Once past the intermediate level, never go below 60% (unless doing explosive work).
Training techniques: Straight sets, post-fatigue, medium reps cluster, yielding isometrics for time, iso-dynamic contrast, tempo contrast.
Rest intervals: 1 to 3 minutes depending on training technique.
1.2. Accumulation Period for Strength/Power Athletes
Frequency: Each basic movement structure* being trained 2-3 times per week.
Volume (sets): The volume should be moderate, around 6 to 9 sets per movement structure.
Volume (reps): Also moderate, in the 6 to 8 reps per set range for the most part.
Intensity (%): Moderate, 75-85%. Once past the intermediate level, never go below 70% (unless doing explosive work).
Training techniques: Straight sets, medium rep cluster, overcoming isometrics for time, Olympic lift variations, superslow eccentrics.
Rest intervals: 2 to 4 minutes depending on training technique.
*Movement structures: upper body push, upper body pull, hips dominant, quad dominant, whole body.
2.1. Intensification Period for Bodybuilders
Frequency: Each muscle group being trained 2-3 times per week.
Volume (sets): The volume should be low, around 3 to 6 sets per muscle group.
Volume (reps): Moderate, in the 4 to 6 reps per set range for the most part.
Intensity (%): Relatively high, 80-90%. Once past the intermediate level, never go below 70% (unless doing explosive work).
Training techniques: Straight sets, medium rep cluster, heavy iso-dynamic contrast, low reps post-fatigue.
Rest intervals: 2 to 4 minutes depending on training technique.
2.2. Intensification Period for Strength/Power Athletes
Frequency: Each basic movement structure being trained 3-4 times per week.
Volume (sets): The volume should be low, around 3 to 6 sets per movement structure.
Volume (reps): Low, in the 1 to 5 reps per set range.
Intensity (%): It should be near-maximal, 90-100%. Once past the intermediate level, never go below 80% (again, unless doing explosive work).
Training techniques: Straight sets, pure cluster, overcoming isometrics for intensity, Olympic lift variations, manual eccentric overload (or weight releasers).
Rest intervals: 2 to 4 minutes depending on training technique.
Accumulation-intensification rotation is tremendously effective. I use this method with all of my athletes and all show truly amazing results in a 12 week period (two full rotations). Furthermore, it'll allow you to use a wide array of training techniques and exercises so your training can be kept fun and effective.
https://www.t-nation.com/training/thiba ... top-7-tips
Du bør så følge Power-strength modellen, da dit ønske er højere styrke.
Hvis du med kondition mener en forbedret evne til at udholde arbejde i længere perioder, så bør du periodisere det således, at din vægttræning bliver nedprioriteret i perioder, hvor du prioriterer dette, da det har modsatrettede effekter og du har begrænset kapacitet.
Et bud kunne være således, hvis du prioriterer styrke højt:
Konditions blok
Acc blok
Real blok
Acc blok
Real blok
forfra
Eller
Konditions blok
Acc blok
real blok
Forfra
Hvis du prioriterer det knap så højt.
Håber at det hjalp.
anonymG skrev:Reelt set vil det så sige at man køre en blok på 3 uger med lidt højere reps og så skifter man efterfølgende lavere reps og øger intensiteten? Hvad hedder denne periodiseringsform?
Jeg er ret betaget af det med at bygge op til et top set. Ville et muligt set up kunne være
Acc blok
Uge 1: Byg op til 8rm + back offset med 8 reps
Uge 2: Byg op til 7rm + back offset med 7 reps
Uge 3: byg op til 6rm + back offset med 6 reps
Real block
Uge 4: Byg op til 4rm + backoffset med 4 reps
Uge 5: Byg op til 3rm + back offset med 3 reps
uge 6: Byg op til 2rm + back offset med 2 reps
Det ville så køre på squat bp og dødløft alle dage.
De resterende øvelser vil jeg blot køre på dagsform. I perioder kunne jeg så skære øvelser fra og ligge fokus på kondition.
Nathan Jones skrev:At this point, we can only conclusively look at muscle growth on a large scale and say that picking things up and putting them down a lot makes muscles get bigger.
One Man Army skrev:anonymG skrev:Reelt set vil det så sige at man køre en blok på 3 uger med lidt højere reps og så skifter man efterfølgende lavere reps og øger intensiteten? Hvad hedder denne periodiseringsform?
Jeg er ret betaget af det med at bygge op til et top set. Ville et muligt set up kunne være
Acc blok
Uge 1: Byg op til 8rm + back offset med 8 reps
Uge 2: Byg op til 7rm + back offset med 7 reps
Uge 3: byg op til 6rm + back offset med 6 reps
Real block
Uge 4: Byg op til 4rm + backoffset med 4 reps
Uge 5: Byg op til 3rm + back offset med 3 reps
uge 6: Byg op til 2rm + back offset med 2 reps
Det ville så køre på squat bp og dødløft alle dage.
De resterende øvelser vil jeg blot køre på dagsform. I perioder kunne jeg så skære øvelser fra og ligge fokus på kondition.
Ja, men du ændrer også på antal sæt samt frekvens på løftene. Jeg er ikke 100% inde i Issurin, men det minder om Issurin Blokperiodisering.
Ja, men husk at justere antallet af backoff sæt samt intensiteten af denne så gennemsnits intensiteten ligger i det område som du ønsker i forhold til den blok du befinder dig i.
Hvorfor ikke på resten?
I forhold til "konditionstræning", så er det vigtigt at du nedprioriterer styrke markant, så du giver plads til at " konditionen" kan forbedres. Jeg kan give et eksempel fra min egen træning, hvor vægttræningen bliver reduceret til 60% når jeg er i en "konditionsblok".
Nathan Jones skrev:At this point, we can only conclusively look at muscle growth on a large scale and say that picking things up and putting them down a lot makes muscles get bigger.
One Man Army skrev:I den blok periodisering der er skitseret er det vigtigt, at du manipulerer frekvens, intensitet, antal sæt og løfteteknikker i forhold til det fokus du har i din blok. Du er velkommen til at skitsere hvordan du har tænkt dig og så kan jeg give feedback.
Baglårene består af FT-fibre og responderer ellers godt på low-rep.
Du behøver jo ikke køre op til topset for at følge den plan der er i periodiseringen. Ideen med topsæt er trods alt din egen og ikke forfatterens Det er måske værd at overveje om topsæt er en god ide, hvis du har en forventning om atvdu ikke vil lykkes med dem.
Når du har kørt flere cyklusser igennem er det op til dig at vurdere den effekt programmet har haft på dig, om du skal ændre noget eller skifte plan. Det er det som er hovedpointen bag individuel programmering.
anonymG skrev:Jeg er bange for jeg overkomplicere det, men nu har jeg prøvet at skitsere er set-up.
Acc blok
Periodsering for squat bænk død. De resterende øvelser køres på samme måde minus 1 sæt. Pull-ups og dips går jeg efter 30 reps indtil jeg kan lave 5x6 reps.
Uge 1: 4x6
Uge 2: 5x7
Uge 3: 6x8
anonymG skrev:Template
Overkrop 1
Bænk tung
Pull-ups
Dips
Rows (||)
Oh pres (||)
Facepulls (|||)
Beach circuit (|||)
Overkrop 2
Dips
Pull-ups
Bænk let
Rows (||)
Oh pres (||)
Facepulls (|||)
Beach circuit (|||)
Underkrop 1
Squat tung
Rumænsk dødløft let
Bss (||)
Lying leg curls (||)
Calfraises (|||)
Abs (|||)
Hypers (|||)
Underkrop 2
Dødløft tung
Squat let
Frontsquat (||)
Lying leg curls (||)
Calfraises (|||)
Abs (|||)
Hypers (|||)
anonymG skrev:Real block
Uge 1: 5x4
Uge 2: 4x3
Uge 3 3x2
Template
Dag 1:
Bænk tung
Squat tung
Pull-ups
Rdl
Dag 2:
Dødløft tung
Front squat let
Bænk let
Rows
Dag 3:
Bænk tung
Squat let
Dips
Pull-ups
Rows
Oh pres
Dag 4:
Squat tung
Bss
Lying leg curls
Abs
anonymG skrev:Squat og bænk køres tungt 2 gane om ugen hvor intensiteten ligger mellem 85-95% og afhængig af hvilken uge det er.
De lette dage tvinger jeg vægten ned ved at lave langsome excentriske reps med pause i bunden. Hvor intensitet ligger på omkring 60% af 1rm.
Hva tænker du om det, frekvensen øges til 3x pr uge for squat og bænk og intensiteten sættes gevaldigt op. Jeg har droppet at bygge op til et top set og istedet vil jeg køre straight sets
Nathan Jones skrev:At this point, we can only conclusively look at muscle growth on a large scale and say that picking things up and putting them down a lot makes muscles get bigger.
One Man Army skrev:anonymG skrev:Jeg er bange for jeg overkomplicere det, men nu har jeg prøvet at skitsere er set-up.
Acc blok
Periodsering for squat bænk død. De resterende øvelser køres på samme måde minus 1 sæt. Pull-ups og dips går jeg efter 30 reps indtil jeg kan lave 5x6 reps.
Uge 1: 4x6
Uge 2: 5x7
Uge 3: 6x8
Du har ikke særlig stor variation i antallet af sæt mellem acc og real blokkene. Jeg ville nok foreslå at du havde et fast antal sæt i dine blokke og så lavede et mere markant skifte fx 6 sæt i acc og 3 sæt i real = 50 % nedgang.anonymG skrev:Template
Overkrop 1
Bænk tung
Pull-ups
Dips
Rows (||)
Oh pres (||)
Facepulls (|||)
Beach circuit (|||)
Overkrop 2
Dips
Pull-ups
Bænk let
Rows (||)
Oh pres (||)
Facepulls (|||)
Beach circuit (|||)
Underkrop 1
Squat tung
Rumænsk dødløft let
Bss (||)
Lying leg curls (||)
Calfraises (|||)
Abs (|||)
Hypers (|||)
Underkrop 2
Dødløft tung
Squat let
Frontsquat (||)
Lying leg curls (||)
Calfraises (|||)
Abs (|||)
Hypers (|||)
Umiddelbart fint øvelsesvalg og du har tydeligvis fanget at man kører lidt bredere i sine acc blokke.anonymG skrev:Real block
Uge 1: 5x4
Uge 2: 4x3
Uge 3 3x2
Template
Dag 1:
Bænk tung
Squat tung
Pull-ups
Rdl
Dag 2:
Dødløft tung
Front squat let
Bænk let
Rows
Dag 3:
Bænk tung
Squat let
Dips
Pull-ups
Rows
Oh pres
Dag 4:
Squat tung
Bss
Lying leg curls
Abs
Tænk mere i strukturer end i øvelser. Din overkrop kan generelt kapere en væsentlig højere frekvens end din underkrop, men i dit setup har du en frekvens på 4 på underkroppen mod 3 på overkroppen.anonymG skrev:Squat og bænk køres tungt 2 gane om ugen hvor intensiteten ligger mellem 85-95% og afhængig af hvilken uge det er.
De lette dage tvinger jeg vægten ned ved at lave langsome excentriske reps med pause i bunden. Hvor intensitet ligger på omkring 60% af 1rm.
Hva tænker du om det, frekvensen øges til 3x pr uge for squat og bænk og intensiteten sættes gevaldigt op. Jeg har droppet at bygge op til et top set og istedet vil jeg køre straight sets
Du har fanget essensen, men der mangler lidt småjusteringer før at den er helt hjemme
anonymG skrev:Template
Dag 1:
Bænk tung
Squat tung
Pull-ups
Rdl
Dag 2:
Dødløft tung
Front squat let
Bænk let
Rows
Dag 3:
Bænk tung
Squat let
Dips
Pull-ups
Rows
Oh pres
Dag 4:
Squat tung
Bss
Lying leg curls
Abs
Følgende er jeg dog ikke helt med på "Tænk mere i strukturer end i øvelser. Din overkrop kan generelt kapere en væsentlig højere frekvens end din underkrop, men i dit setup har du en frekvens på 4 på underkroppen mod 3 på overkroppen." kan du uddybe? :-)
Nathan Jones skrev:At this point, we can only conclusively look at muscle growth on a large scale and say that picking things up and putting them down a lot makes muscles get bigger.
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