I have been doing a lot of research recently on periodizion and have come across some info that says the best way to increase strength consistently is to have a mesocycle consisting of two microcycles with are both 4 weeks long. The first microcycle is a high volume/low intensity period and the second microcycle is low volume/high intensity period. They say that this is the best way to gain strength consistently because of the constant stimuli of the training which does’nt allow adaption.
What I wanted to know is whether the above method works or not so I can incorporate it into my training. Any views?
Also, does anyone know how long an ideal mesocycle should last? I’ve heard 3 weeks hard out and 1 week of active recovery is sometimes mentioned.
(I know this method is not strictly ‘sprint periodization’ but first I’ll worry about strength, then I can worry about the speed.)
The reason why it will get you into trouble is because you should prioritize your training. If your goal is to get faster, then what should you work on first?
Danz,
sorry for giving such a cryptic answer, i was counting on some of the more accomplished members to tune in with their experiences.
Both periodization and how to incorporate strenght training in a sprinters training-regime have been discussed extensively on the old forum, the link to which you will find in the archives.
There is no BEST way to gain strength really. However, having a well organized, periodized plan is the only way to consistently gain strength.
And I could be wrong…but…
The mesocycle you mentioned is reminiscent of something Charles Poliquin reccomends for bodybuilders, the accumulation-intensification periodization model. It works very well for bodybuilders generally, but the volumes reccomended in it might not gel well with a full sprint program. 10x10 and 5x5 were two protocols he reccomended and I certainly don’t think you could get away with the first while making any sort of headway on the track. And 5x5 doesn’t have the higher intensities that a 3-1 does. That program is wonderful for getting bigger if that’s what you’re really after, though.
…of course that could also not be what you’re talking about and I could be very wrong.
I’m sure it could work, but you’d have to drastically reduce the volume - something it isn’t really designed to work with. 3-1 works well, it’s been proven.
I still do speed work of course, but at the moment I can’t prioritize it because I want to save my CNS energy reserves for gaining strength.
SPEED is KING in my life so I don’t care much for getting big even though I think a hypertrophy phase is neccesary to add a new stimuli to the training.
Here is my Macrocycle (It last 16 weeks):
Be as critical as possible because I want to learn:
HYPERTROPHY PHASE: (4 WEEKS)
3 weeks of high volume/low intensity (3-5 sets of 8-12 reps). The last week is an active recovery week to allow my body to super-compensate.
STRENGTH PHASE: (4 WEEKS)
3 weeks of moderate volume/high intensity exercises (3-5 sets of 5-8 reps). The last week is again an active recovery week.
POWER PHASE: (4 WEEKS)
3 weeks of low volume/very high intensity
exercises with full recover in-between sets (2-4 sets of 1-4 reps). The last week is an active recovery week. Speed work, plyometrics ect… starts here.
COMPETITION PHASE: (4 WEEKS)
3 weeks of very low volume/very high intensity exercises (1-4 sets of 1-4 reps). Full recovery in between sets is emphasized. Workouts per week is taken from 3 to 2. Emphasis is on maintenance and recruiting fast twitch fibres.
Let’s see how you’re integrating your speed work with the weights. You should be OK- if your program is set up as short to long- and this period represents Phase One- subsequent phases must be shorter (esp hypertrophy phase) to allow for competitive realities as well as optimal adaptation of all aspects of training. Short to long works best with triple periodization.
Thanks Charlie. So what you’re trying to say is that the hypertrophy phase is short and all the other phases of the macrocycle get longer and longer…?
For example, the strength phase would be longer than the hypertrophy phase (6 weeks instead of 4), and the power phase would be 8 weeks instead of 6 weeks?
You don’t have an atomical adaptation period for strengthening the ligaments and tendons, which should be at least 4 weeks then it naturally progresses into the hypertrophy phase.
