In my process of setting up a new program, Ive been doing research both online and in various books. The concepts that I feel are very important in making my plan, are delayed transformation and more importantly detraining.
As I understand it, these concepts are the basis for periodization. I’m not a big fan of periodization though, mainly because I am not training for a specific sport or competition, and thus I feel the traditional methods of perdiodization do not suite me optimally.
What i do feel is important for me, is training with high intensities, and managing fatigue. The body needs a period of reduced stress and time to adapt (delayed transformation), but then in time will regress (detraining).
Thus finding optimal exercise/program variations to allow maximal transformation with minimal detraining and minimal fatigue will lead to the best results in the long run.
The variables I will change are:
Exercises
Intensity
Volume
Training targets (strength, speed, hypertrophy, endurance,etc.)
DETRAINING:
As far as I understand there are not specific rates of delayed transformation or detraining, but generally the faster an adaptation progresses, the faster it will regress. Also, I have read that endurance properties regress very quickly.
(A timeline of adaption might look like this)
Transformation Endurance > Strength > Speed > Hypertrophy
Detraining Endurance > Strength > Speed > Hypertrophy
Having specific values for these changes would be very beneficial to me, but even if I tested them to find out, there are many factors that would change them in the long run. I thus am forced to design a less than optimal program, but one that is practical and easy to follow.
PROGRAM:
Phase I [Strength / Speed](~2 weeks)
Template: Westside
Possible Exercises (i’ll take suggestions on these)
ME: Deadlift, Bench, Pullup, Snatch, Dips, military press,etc.
DE: Deadlift, Box squat, Pullup, Push press, etc.
***To build strength and speed, I will follow a modified version of westside. I will have 2 ME days and 2 DE days per week. I will also focus on improving two lifts per cycle.
There will be two groups of exercises I will rotate between from cycle to cycle so that if I reach a PR in Deadlifts at the end of week 2, I will not be going for another PR in the deadlift for 4 weeks. That doesn’t mean I wont use similar movements, but I’ll basically be switching up the targets like westside.
Phase II [Hypertrophy / Endurance] (~2 weeks)
Template: EDT
Possible exercises: (again suggestions are welcome)
Snatch, 1-leg squat, dips, pullups, shoulder press, etc…
***I will follow EDT for hypertrophy/endurance, using a three day a week full body split between an A and a B workout. Each workout will consist of two 15-minute “supersets”, as mentioned in EDT.
My alternative to this design is to incorporate all training targets into the same phase, thus I would have 2 Westside days, and 2 EDT days a week. This would be very balanced, but does not take into account the principles of delayed transformation, and detraining.
Thus the weekly program may look like this:
WEEK 1: EDT
WEEK 2: EDT
WEEK 3: Westside A
WEEK 4: Westside A
WEEK 5: Active recovery (reduced volume/intensity)
WEEK 6: EDT
WEEK 7: EDT
WEEK 8: Westside B
WEEK 9: Westside B
WEEK 10: Active recovery (reduced volume/intensity)
Repeat
Thats the entire program, as I have planned it so far.
I have a few questions, but please feel free to make any suggestions on areas for improvement.
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It seems that the time between repeating a specific phase may be too long. (after finishing Westside A, I do not come back to the exact targets for ~9 weeks.) I could solve this by only having one set of strength targets, and thus it would be only 3 weeks to come back to the same exercises?
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This program entails equal periods of Strength/speed and Hypertrophy/endurance (2 weeks, 2 weeks). Is that a good ratio for a non-athlete trying to get bigger, stronger, and more fit?
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Will the two week strength phase with no endurance work result in much of my endurance gains being lost? If so should i include some form of cardio with my westside periods?
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I will most likely not be able to train with bands or chains for my DE days. Is doing DE at around 70-75% as well as some form of plyometric enough for my purposes? (this might cover the ranges of speed strength, and I would keep the plyometrics to a minimum)
Thats about it. Sorry for the long post, but im looking forward to some input from anyone. Thank you.