[quote]leon79 wrote:
How would you structure an entire year’s worth of training? Would you simply alternate accumulation and intensification months, or something else entirely? I know you can only provide a vague answer since you don’t know my training experience or goals, but a vague answer is all I’m really looking for here.
I’ve asked a couple of the other Prime Timers this question, but I wanted to be sure and get your opinion as well.
Thanks.[/quote]
It depends on the client! If it’s an athlete we must take into consideration the length of his season and of his off-season as well as the physical capacities required.
If it’s simply for muscle or strength building purposes I would still divide the year into broad periods each lasting anywhere from 3 to 6 months…
For example:
- Muscle mass period
- Strength period
- Power period
Now, within each period I would keep using an accumulation/intensification approach. However depending on the period, the nature of these phases (accumulation and intensification) would vary… i.e. an intensification phase during a strength period would not be the same as one during a muscle gain phase.
During a muscle mass period I would probably use a bodypart split routine… during a strength period I would use an upper/lower body split and during a power period I would use a whole-body routine.
For example:
- MUSCLE GAIN PERIOD(4 Months)
- Objective is to gain muscle mass in all muscles and to develop a proper muscular development balance.
1st month = accumulation phase
- Training in the total hypertrophy zone (8-12 reps) and “early” muscle endurance zone (15-20 reps)
- High volume
- Short rest intervals (30-45 sec.)
- 2-4 exercises per muscle group
2nd month = intensification phase
- Training in the total hypertrophy zone (8-12 reps) and functional hypertrophy zone (6-8 reps)
- Moderate volume
- Moderate rest intervals (60-90 sec.)
3rd month = accumulation phase
4th month = intensification phase
- STRENGTH PERIOD (4 months)
- Objective is to maximise strength by developing both the muscles and CNS.
1st month = accumulation
- Training in the end of the strength training zone (3-5 reps) and in the functional hypertrophy zone (6-8 reps)
- Moderate volume
- Use 3-5 reps for compound movements and 6-8 for auxilary/isolation work
- Moderate restr periods (60-90 sec.)
2nd month = intensification
- Training in the beginning of the strength zone (1-3 reps) and end of that zone (3-5 reps)
- Lowish volume
- Use 1-3 reps for one exercise per session (main exercise) and 3-5 reps for the assistance work …
- Isolation work should be eliminated or minimized
- Longer rest intervals (2-3 minutes)
3rd month = accumulation
4th month = intensification
- MUSCLE GAIN PERIOD (2 months)
1 accumulation and 1 intensification phase, similar to the first period
- POWER PERIOD (2 months)
- To develop power by increasing strength and speed-strength.
1st month = accumulation
- Training should be 50% explosive work (olympic lifts, plyometrics, balistic work, speed lifts, etc.) and 50% end of strength zone (3-5 reps)
- Moderate volume
- Use 3-5 reps for the OL, 8-10 reps for plyo and 5-8 reps for balistic work
- Moderate rest intervals
2nd month = intensification
- Training should be around 75% explosive work and 25% limit strength work (1-3 reps)
- Low volume
- Long rest intevals.
Obviously this is just an example.
