The Periodization Problem

Bigger Stronger Leaner Powerlifting & Strength Sports
21

so throw in a little DE work in the warm up (depth drops dot drills, sprints) and if you want you can work up to a heavy single in the 85-90% range do get a little ME work on the focus lift

OR

for ME work just do sets of 5 on the focus lift (like one of the 5x5 variations) that will build some mass on the focus lift AND improve ME

Try not to over think your question. There are some simple solutions. What I just provided will maintain DE and ME effort an improve hypertrophy (in a hyp block)

[quote]thetruth24 wrote:
J,

You make alot of sense. I’m sorry though, that I am not very familiar with InnoSport, so I am unable to fully understand or comment on your example.

Yes, it is highly individual. I like your examples of the different case scenarios.

Lets say that the athlete your training has great CNS output and great relative strength. Yes he could grow off just RE work. But what we are discussing is in the bigger picture. A hypertrophy block is not merely JUST to gain muscle mass. Its an emphasis, but there should be a maintenance for strength and power. No doubt he can grow off just RE work, but he needs to put in some ME/SE/DE.

I am speaking for a hypothetical standpoint. The percentages from individual to individual will vary. But if someone knew how to appropriately distribute the emphasis, then an individual can adjust it to their needs. [/quote]

22

[quote]thetruth24 wrote:
Conjugate Periodization: simultaneously developing several qualities over the same period of time.[/quote]

Now I am no expert here, but I think you’ve got some terminologies mixed.
What you’ve described above is a concurrent method.

Yes, but also to maintain existing motor qualities.

Hmmm well yes. But the accumulation of fatique is for hypertrophy (and other). Generally, the intensification phase is not intended for restorative measures (especially considering the fact that Int. blocks are more CNS intensive).
I could be wrong though.

Pretty much. just a wave periodization.

[quote]This is why I think Christians periodization is best. Essentially his block system entails 3 different types of blocks:

  1. Accumulation Phase: Focus of muscle mass while maintaining strength and explosion
  2. Intensification Phase: Focus of strength while maintaining size and explosion
  3. Explosion Block: Focus of explosion while maintaining strength and size[/quote]

Souns like a conjugated sequential periodization to me.

I could be wrong on all accounts though.

23

Z,

We are talking hypothetically. So, the sequential blocks are designed for the athlete to reach those goals. They are specifically sequenced so that the latter block takes advantage, or works off the previous block.

The answer could be yes, but an athlete can always use more muscle, more strength or more explosion. The blocks are designed to emphasize certain qualities while maintaing others.

I think the sequence is totally up to you. I just picked that particular sequence because it would make the most sense to me. Thats not to say yours isnt good. =)

Alright, I think it would be easier if we wrote out a sample microcycle from an accumulation phase and see how the distribution of emphasis looks.

But basically, you are suggesting that we throw in a little explosive and strength work, before hypertrophy work, in an accumulation phase, correct?

24

Squattin,

Its great that you joined in. Thanks for your thoughts.

Regarding the maintenance of these qualities, I was strictly talking about weights.

Having that said, it is obvious you cannot maintain certain qualities for various different lifts. Which lifts would you consider important to “maintain?”

Now having THAT said, how frequently, do you think, these lifts should be practiced or used, to be maintained.

Thanks!

[quote]squattin600 wrote:
so throw in a little DE work in the warm up (depth drops dot drills, sprints) and if you want you can work up to a heavy single in the 85-90% range do get a little ME work on the focus lift

OR

for ME work just do sets of 5 on the focus lift (like one of the 5x5 variations) that will build some mass on the focus lift AND improve ME

Try not to over think your question. There are some simple solutions. What I just provided will maintain DE and ME effort an improve hypertrophy (in a hyp block)

thetruth24 wrote:
J,

You make alot of sense. I’m sorry though, that I am not very familiar with InnoSport, so I am unable to fully understand or comment on your example.

Yes, it is highly individual. I like your examples of the different case scenarios.

Lets say that the athlete your training has great CNS output and great relative strength. Yes he could grow off just RE work. But what we are discussing is in the bigger picture. A hypertrophy block is not merely JUST to gain muscle mass. Its an emphasis, but there should be a maintenance for strength and power. No doubt he can grow off just RE work, but he needs to put in some ME/SE/DE.

I am speaking for a hypothetical standpoint. The percentages from individual to individual will vary. But if someone knew how to appropriately distribute the emphasis, then an individual can adjust it to their needs.

[/quote]

25

Omega,

Yeah my definition was a little off. But I think the concurrent method is developing multiple qualities equally over the same period of time. Thanks for the correction.

Also, yes thats what Ive been describing. Emphasizing certain qualities while maintaining others. The pure conjugate sequence system however, does not.

Again you are correct. As I stated earlier, an accumulation block is aimed at gaining the most muscle mass possible while maintaining strength and speed. You are correct and incorrect. During the accumulation block, the CNS intensiveness isnt very high. You will be more fatigued locally. The intensification phase gives the muscles somewhat of a break, and overloads the CNS.

Yes, those blocks I mentioned are a conjugate sequence system

[quote]Omega_Red wrote:
thetruth24 wrote:
Conjugate Periodization: simultaneously developing several qualities over the same period of time.

Now I am no expert here, but I think you’ve got some terminologies mixed.
What you’ve described above is a concurrent method.

Conjugate Sequence System: the order of specific blocks which are designed for a strong cumulative effect.

Yes, but also to maintain existing motor qualities.

Accumulation/intensification: Accumulate Fatigue, and allow intensification phase for restoration and strength development.

Hmmm well yes. But the accumulation of fatique is for hypertrophy (and other). Generally, the intensification phase is not intended for restorative measures (especially considering the fact that Int. blocks are more CNS intensive).
I could be wrong though.

Undulating: mixing up the rep/set ranges.

Pretty much. just a wave periodization.

This is why I think Christians periodization is best. Essentially his block system entails 3 different types of blocks:

  1. Accumulation Phase: Focus of muscle mass while maintaining strength and explosion
  2. Intensification Phase: Focus of strength while maintaining size and explosion
  3. Explosion Block: Focus of explosion while maintaining strength and size

Souns like a conjugated sequential periodization to me.

I could be wrong on all accounts though.
[/quote]

26

[quote]Omega_Red wrote:
thetruth24 wrote:
Conjugate Periodization: simultaneously developing several qualities over the same period of time.

Now I am no expert here, but I think you’ve got some terminologies mixed.
What you’ve described above is a concurrent method.

Conjugate Sequence System: the order of specific blocks which are designed for a strong cumulative effect.

Yes, but also to maintain existing motor qualities.

Accumulation/intensification: Accumulate Fatigue, and allow intensification phase for restoration and strength development.

Hmmm well yes. But the accumulation of fatique is for hypertrophy (and other). Generally, the intensification phase is not intended for restorative measures (especially considering the fact that Int. blocks are more CNS intensive).
I could be wrong though.

Undulating: mixing up the rep/set ranges.

Pretty much. just a wave periodization.

This is why I think Christians periodization is best. Essentially his block system entails 3 different types of blocks:

  1. Accumulation Phase: Focus of muscle mass while maintaining strength and explosion
  2. Intensification Phase: Focus of strength while maintaining size and explosion
  3. Explosion Block: Focus of explosion while maintaining strength and size

Souns like a conjugated sequential periodization to me.

I could be wrong on all accounts though.
[/quote]

I think youve hit the nail on the head Omega.
Where are most getting their classifications from? Its all explained pretty cleary in supertraining - obviously leads to the question - how the hell were clear terms confused so much in the beginning?

27

Any Replies??

28

[quote]thetruth24 wrote:
Any Replies??[/quote]

Replies to what? I think Jtrinsey and Squattin are pretty much right on. The specific percentages of each quality aren’t all that important and IMO thats probably getting too detailed. For a strength focused block of training just throw in a low volume of sprints or med ball throws before you hit the weights. What is low volume? Right now I’m doing about 20 med ball throws before I lift. It could be 10 it could be 40 I don’t think it makes a big difference and you can probably get away with less work to maintain a quality than you might think. The same thing goes for a “power” block… just work up to a couple sets of easy doubles in the squat and then hit your explosive/reactive stuff, no need to worry about the exact percentages or ratios of work in each block of training.