Can anyone give examples of weight programmes after September and upto the start of the main strength phase?
If the athlete needs it then maybe a hypertrophy phase could be used to start the season off. At the end of this then go straight into max strength phase, starting with low volume.
Otherwise I do not see the need for low intensity lifting, but the volume will need to be low to start with, and relative intesity a little lower than that used in max strength cycles. Also the athletes should lift well within themselves starting off with to avoid overtraining. The volume should be raised gradually until max strength work can begin.
my 2 cents only.
hi guys, sorry to post off point but being in the UK you guys may be able to help me. I’ve sent you a U2U Richard but not sure if you’ve got it. I’m going to London for the Summer and intend to keep training up - I was wondering if either of you fellas could point me in the right direction as regards a group/coach/club.
Again, sorry for posting off the theme. Thanks
(Richard, details of my events/pb’s are in the u2u)
Richard depending on your competition/sport the lead up phase or AA phase differs.
For many team sports an AA phase of 4-6 weeks is a good idea to perpare muscles for the Hyper or strength phase Jimbo mentions.
The AA phase has many functions but personally its biggest is the strengthening of the connective tissues, tendons and ligaments as well as the opportunity to develop weaker muscle groups perhaps injured from the previous year rather than during the comp. phase.
For example - hamstring work should be concentrated on in the GPP phase where overloading\overtraining is less likely.
Many people don’t agree with an AA phase. For me I find it of great benefit.
My AA phase involves high reps, med- slow movements, simple exercises. Alot of auxilary, weakness and core work.
Focusing on Good habit formation.
The periodisation of your strength program will depnd on a number of factors including:
- Sport
- Length/time of competitive season
- Strengths/Weaknesses
- Strength training experience
- Technical competence
etc
I do not recommend reps above 5 during any training phase. The belief that high reps condition the body for subsequent higher intensity work is unfounded. Infact a second conditioning period must then be employed and the hypertrophy generated is predominantly none functional.
I do see a benefit to a ‘Limit Strength’ emphasis in the early preperation phase. For example a possible exercise progression may be:
- Snatch deadlift
- P Clean
- P. Snatch
- Hg P. Snatch
Repetitions and sets remain fairly constant except during peak competition period.
David,
I agree with the first 5 points you make.
But do you see no benefit in higher reps to strengthen tendons for more dynamic exercises at a later stage?
Seriously - never more than 5 reps ALL season long?
Tendons/ bone remodel primarily as a result of increased load not volume
David W,
interesting concept. Would this 5 rep limit still exist if a Hyperthropy phase was required?
Volume is achieved through increased sets (sessions!) not reps.
8r x 3s Vs 3r x 8s
Volume is equal but RHS has greater ‘tonnage’ (due to increased load). Not that I advocate tonnage as a method of monitoring your training.
Originally posted by David W
Volume is achieved through increased sets (sessions!) not reps.8r x 3s Vs 3r x 8s
Volume is equal but RHS has greater ‘tonnage’ (due to increased load). Not that I advocate tonnage as a method of monitoring your training.
I presume you are making a distinction between sarcomere/myofibrillar hypertrophy - with the RHS leading to increased functional mass. Do you have a good reference on this specific topic?
I should have mentioned I would only recommend a hypertrophy phase for aesthetic reasons only, not in the hope of preparation for later high intensity lifting.
I should have mentioned I would only recommend a hypertrophy phase for aesthetic reasons only, not in the hope of preparation for later high intensity lifting.
David W,
Also, how does such a program (8s x 3r) differ from a Max. Strength phase?
Thanks.
Refer to my previous post. Exercises change, volume variations result mainly from a reduction in sessions (4 to 2).
A typical preparatory/transition macrocycle for a mature athlete:
Wk1
S1 6x3r@90% 3RM
S2 6x3r@92%
S3 3x3r@ 95%
Wk2
S1 6x3r@90% 3RM
S2 6x3r@92%
S3 3r@ 100%+
Wk3
S1 6x2r@90% 2RM
S2 6x2r@92%
S3 3x2r@ 95%
Wk4
S1 6x2r@90% 2RM
S2 6x2r@92%
S3 2r@ 100%+
For snatch deads the percentages would be 10% less except ‘Wk4 S3’. Also note that more specific exercise (bench/pull ups) would use a 5r, 3r progression
P1: Snatch dead; Squat (+ pause)
P2: Power clean/Clean pull; Squat (+ Pause)
T1: Power Snatch/Snatch Pull; Squat
C1: Snatch Hang; Squat (60%)
How are you going to get 3 reps@100% in your second week? Or, do you mean 3x1rep @100%?
3 reps at 3 rep max!!!
I would only limit the lift numbers to 5 and less if the athlete’s cross section is borderline too big and his training has reached a very high level. Otherwise, I’d reserve the option to use numbers out to 8 or even 10 for short periods.
I disagree - what’s the point of size if you can’t use it? (and it therefore decreases your power:weight ratio). Earn your muscle!
David,
What do you mean by P1, P2, T1, C1??
Preparatory; Transition; Competition.