52 week training Program
I spent a long time researching and putting this workout plan together. I have a Bachelors in Sport and Health Sciences. This paper was done for one of my classes. I uploaded it to Google share so that I can post it on this forum. The layout of the paper is off if you view it directly from the site, you will have to download it in order to see all the words properly. If you like it please give me a thumbs up. Tailor this to your specific goals and constantly asses your progress. Its mainly geared toward power and Olympic lifting but as I said earlier you can tailor it to your specific goals. When you do tailor it you need to tailor the assessments as well, Assessments are a major part of recording progress. For example If you are aiming for size one of the assessments should be measuring the size of your muscle. Any way enjoy......
https://docs.google.com/file/d/0B8IrR1TtP5N7cVRfZ1JieldhLWM/edit?usp=sha...
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waltrvolume being low and intensity being high compared to the opposite for what you've stated in the paper seems contradictory...
isn't the textbook definition of intensity the quantity (number) of lbs lifted?
wouldn't the middle stage volume produce the maximum intensity?
I hope that was able to answer your question. Unless you are asking if it would be more beneficial to produce the maxim intensity at all times.
If that is your question I'm going to have to say no.
This is the whole point of periodization. You need to establish you base level and know how your body reacts to a stressor. In order for your body to recover you need to always work out optimally. The first micro cycles are meant to allow your body to adapt to the future stressors that you are going to be going through.
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Intensity is a qualitative component of work. The more work performed per unit of time the higher the intensity. Neuromuscluar activation is dictated by external load, the speed of performance, the amount of fatigue developed, and the type of exercise. To quantify if we are training for speed and we do the 100m dash in 10/s which means we do a 10m/s. If we can generate a higher velocity over a shorter distance say a 10.2m/s the intensity would be considered supermaximal because its faster than the 100% max. The same goes along the lines of lifting.
That's a nice little paper and it reminds me of my time back in Uni when i was somewhat naive to the Russian authors on periodisation.
Linear periodisation works to some degree, but the problem you have is when you are moving from one phase to another phase - hypertrophy to strength to power - is that you often lose some of your previous gains from the previous phase when you move into a different stage.
I wasn't being rude regarding the former soviet strength writers the problem is and if you research enough you will find that many of these authors were not actually practicing strength coaches and they simply accessed the coaches logs and translated it into a variety of programmes. We then have the fact that the DDR and USSR were on the drugs programmes and some of the programmes you can see written for so called beginners would have you over trained in a matter of weeks.
Modern day strength coaches are indeed moving away from the classic linear periodisation - Charles Poliquin, Christian Thibaudeau and obviously the Westside barbell crew. These guys are using non-linear periodisation and conjugate periodisation and other such conjoined styles - with great results.
If you want to really expand your knowledge i suggest you look into Vladimir Zatsiorsky - the science and practice of strength training, Mel Siff - Supertraining and Charles Poliquin - the poliquin principles.
This will open your eyes and definitely give you more tools to dazzle your professors - remember those that can't do teach!
Good luck with the rest of your studies