THE SIMPLICITY OF
PERIODICITY |
 Frederick C. Hatfield, Ph.D.,
MSS |
Ah, the good ol' Soviets! No grass grew under THEIR feet,
betcha! Busy, busy, collecting and recording data, more collecting, more
analysis. Try this training program, try that one. Analyze, change,
analyze, change. Good, good, better, better. Adjust, adjust. Then, POW!
Good, better, BEST!
Well! That pretty much sums up the entire
HISTORY of the Soviet's much-vaunted sports machine.
This is a
story about the most effective philosophy of training ever conceived, one
which incorporates the celebrated concept of training periodization.
Before getting into the nuts and bolts, let me show you something that'll
hit you right between the eyes, that'll set the bias of your mind running
toward...(ready?)...something that's relatively rare in these days of
mercantilism, marketing hype and flying egos. Cold, uncompromising,
objective, data-based SCIENCE!
Say what you will about the Soviets'
failed Commie system or its formerly red (now merely blushing)
perpetrators. Say what you will about the demise of their empire, and the
sad state of affaire therein today. Their athletes are still there! Here
it is. Four examples of a pre-competition training protocol for any given
explosive type sport. Between the eyes as promised. The point? Simple!
Periodization makes a HUGE DIFFERENCE!
1
4 2
1
4 2
1
2
3 4
3 3
1234
____________________________________________________________________________
STAGE ONE (6 Weeks) STAGE TWO (6 Weeks) STAGE THREE(6 Weeks)
Caption: Four different protocols were tested to determine which
produced the superior sport results as measured by improved proficiency in
competition: All four employed three 6 week stages (mesocycles):
1.
Plyometrics -- Weight Training -- Depth jumps
2. Plyometrics Weight
Training -- Weight training;
3. Plyometrics -- Plyometrics --
Plyometrics;
4. Complexes -- Complexes -- Complexes (a "complex" is a
workout comprised of a highly structured combination of Plyometrics,
Weight Training and Depth Jumps)
Clearly, in the short run (over six
weeks), Protocol #4 was superior. In the long run (over an entire 18 week
mesocycle), Protocol #1 proved superior.
Now, I deemed it
appropriate to start off with this example because it is so utterly
exemplary of the tremendous value of short-term periodization in your
training. Long-term periodization is no less effective. Long-term
periodization, according to the Soviet originators of the system (Dr. Yuri
Verkoshansky), involves a carefully planned approach to one's entire
sports career. You may not be an Olympic weightlifter, a shot putter or a
high jumper (for whom the system above was originally designed). Maybe
you're a bodybuilder. Let me do something for you along a similar vein.
First, the nuts and bolts of periodization, what it is, and how to
construct one for your own unique body. Then I'll construct an example of
one. (Just one, mind you! Since you're unique in all the universe, you'll
have to follow the rules on how to do it for yourself! The one I do may
not be thoroughly suited to your needs.)
SHORT-TERM PERIODIZATIONBefore beginning, there's a few "unique"
words used in periodization training that you should be familiar with. A
"macrocycle" is an entire training cycle (for bodybuilders, an entire
year). Macrocycles are divided into "mesocycles" because as your training
progresses, and you begin to make gains, your training objectives change
accordingly. For bodybuilders, a mesocycle would be one training cycle
leading up to a contest. Mesocycles are further broken down into
"microcycles." Each of your "body parts" -- legs, chest, arms, and so
forth -- has its own unique recovery ability, and therefore require unique
microcyclic fluctuations in training intensity levels. The entire system
is called short-term "periodization." Here's a list of recovery facts to
remember when planning your next training cycle using the short-term
periodization approach:
Big muscles take longer to recover than smaller
ones
Fast twitch muscles take longer to recover than slow
twitch
Guys recover faster than girls
You recover faster from slow
movements than from fast movements
You recover faster from low
intensity training than from high intensity training
Youngsters recover
faster than older folks.
As you progress through your career and get
bigger and stronger, the stress you inflict upon your body also becomes
greater, so recovery becomes more and more critical through the
years;
While it is not always advised, recovery is speeded up
considerably by eliminating (or reducing) the "negative" or "eccentric"
portion of the lifting movement;
Sound nutrition and ample rest allow
for more rapid recovery.
And here are some training facts to
remember as well:
Strength and speed are separate concepts requiring
weight training with different percentages of maximum as follows:
80 -
95 percent of max -- speed and strength developed together
50 - 80
percent of max -- speed is developed more than strength
95 percent and
higher -- only strength is developed
Maximum, to the Soviets, means
"the greatest weight that can be lifted without psyching up." Of course,
the Soviets assume that you're lifting the weight with the greatest speed
possible, the point of lifting it in the first place. In all the world of
sport, SPEED is King!
According to Soviet theory, while speed is
King, strength is the basic component of fitness in all sports. It forms
the basis for acquiring all other fitness aspects, and the strength
requirements of each sport are unique.
Thus, each sport has to be
treated differently (i.e., a different periodization scheme). For example,
the Soviets taught their coaches that speed depends upon endurance in
distance events, but upon strength in anaerobic events.
Eccentric
training never caught on in the Soviet Union, according to Dr.
Verkoshansky, because it does not force adaptation in ligaments and
tendons -- only speed-strength training (lifting the weight fast -- max
effort, accelerating the weight with inertia assisting) can do that.
As
your competition draws nearer and nearer, your training objectives change,
and therefore your training methods change commensurably.
Having
listed these recovery and training facts, it's clear as to why you must
divide your training into periods. Here then are some of the important
basics regarding the theory behind the need to periodize your
training:
Planned training must bring you to peak form at a
pre-determined date (e.g., a competition).
Planning should make the
process and end result of your training less haphazard and more
predictable.
The training methods you employ must be systematically
ordered such that each "period" of training gets your body and mind ready
for the next period -- a foundational approach.
As your competition
draws nearer and nearer, your training objectives change, and therefore
your training methods change commensurably. For example, it is wise to
establish a foundation of limit strength first so that your speed training
can be accomplished safely.
Periodization helps to ensure that the
seven "grand daddy" training principles respected throughout the training
process.
LONG-TERM PERIODIZATIONLong-term periodization is a bit different
in scope but not philosophy according to the Soviet scientists. The scope
encompasses an entire career in sports, but the philosophy is still one of
planned progression. One's career in sport is segmented approximately this
way:
Preparatory Stage: At around age 13, the athlete is admitted
to a sport school for a 2 year initial preparatory period. Mastery of
sport technique is emphasized, as is general fitness.
Instructional
Stage: Then follows 2-3 years comprised of 70 percent heavy weight
training for strength and 30 percent general fitness/sports training with
technically correct sports techniques firmly in place.
Sport
Perfection Stage: Three years of intense sport-specific training in order
to make the grade of "Master of Sport" in their respective sports (only 30
percent of all candidates in the old Soviet empire ever made the
grade).
HOW DOES PERIODIZATION STACK UP WHEN SCIENCE IS THE JUDGE?In
another article I discussed the seven laws of weight training from most
sport scientists' perspectives. I recommend that you re-read it if this
synopsis isn't enough. Here they are again:
The Law of
Individual Differences: We all have different abilities and
weaknesses, and we all respond differently (to a degree) to any given
system of training. These differences should be taken into consideration
when designing your training program.
The Overcompensation
Principle: Mother Nature overcompensates for training stress by
giving you bigger and stronger muscles.
The Overload Principle: To make
Mother Nature overcompensate, you must stress your muscles beyond what
they're already used to.
The SAID Principle: The
acronym for "Specific Adaptation to Imposed Demands."
The
Use/Disuse Principle: "Use it or lose it" means that your muscles
hypertrophy with use and atrophy with disuse.
The GAS
Principle: The acronym for General Adaptation Syndrome, this law
states that there must be a period of low intensity training or complete
rest following periods of high intensity training.
The
Specificity Principle: You'll get stronger at squats by doing
squats as opposed to leg presses, and you'll get greater endurance for the
marathon by running long distances than you will by (say) cycling long
distances.
Let's get one thing clear right now. If you periodize
your training for maximum efficiency, every one of these laws will be
obeyed. There is no other way but the BEST way. On the other hand, I've
seen some pretty dismal training garbage in the past that has been
referred to as a "periodized" program. It may have been periodized, but it
certainly wasn't BEST! In like fashion, if you do NOT periodize your
training, there is NO WAY you can ever HOPE to have the BEST training
system possible.
The example of contest preparation describe
graphically below illustrates how each “mesocycle” is designed to prepare
you for the next “mesocycle.” Remember, though, your progress must be
ever-upward. That's the beauty of this system! It requires that you follow
the basic principle of "progressive" resistance body part per body part at
the microcyclic level.
____________________________________________________________________________
Supercompensation (Time To Train Again)
* *
* *
Train________________________Recovery_______________________________________
* * *
* * *
* * *
* * Overreaching
* *
*
* Overtraining
____________________________________________________________________________ Caption:
The time between your workouts -- which includes both recovery and
supercompensation processes -- will vary anywhere from a day to as many as
6 or 7 days, depending upon 1) individual recuperative ability, 2)
efficient use of supplements, diet, rest and other restorative techniques,
3) size and type of muscle, 4) severity of the overload (especially the
severity of the eccentric phase of muscle contraction, and 5) gender and
age.
If you train again before recovery is complete you will
overtrain (microtrauma of each workout accumulates and causes a reduction
in the action potential of the muscle cells). If you train again after
supercompensation is at maximum, you'll make gains, but nowhere nearly as
efficiently. That is because, by that time, atrophy has begun.
AN EXAMPLE OF A PERIODIZED BODYBUILDING TRAINING
PROTOCOLBodybuilders follow the same laws of training as any other
group of athletes, but with a few critical alterations. These differences
arise because in all of sport, only bodybuilding places an absolute
premium on muscle hypertrophy processes -- it is the entire point of the
sport.
C
C
B B
C B B
A
B B A
A A
___________________________________________________________________________________
Notice: Intensity -- and PROGRESS -- is ever-upward.
Days of Rest After Days of Rest After Days of Rest After
Body Part “A” Workouts “B” Workouts “C” Workouts
___________________________________________________________________________________
Chest 2 Days Rest 3 Days Rest 4 Days Rest
Shoulders 2 Days Rest 3 Days Rest 4 Days Rest
Traps 3 - 4 Days Rest (No B Or C Workouts)
Lower Back 3 Days Rest 4 Days Rest (No “C” Workouts)
Upper Back 2 Days Rest 3 Days Rest 4 Days Rest
Biceps 2 Days Rest 3 Days Rest 4 Days Rest
Triceps 2 Days Rest 3 Days Rest 4 Days Rest
Midsection 2 Or 3 Days Rest (No B Or C Workouts)
Quads 3 Days Rest 4 Days Rest 5 Days Rest
Hams 3 Days Rest 4 Days Rest 5 Days Rest
Calfs 2 Or 3 Days Rest (No B Or C Workouts)
Forearms 2 Or 3 Days Rest (No B Or C Workouts)
The time between "C" workouts will vary anywhere from 9 days to as
many as 16 days. The "A" and "B" workouts between the "C" workouts must be
relatively devoid of damaging eccentric contraction in order to allow Type
IIb muscle fibers a chance to once again appear. The "C" workout will
emphasize eccentric movements, forcing fusion between these fibers and
surrounding satellite cells (called "hypertrophy").
Incidentally,
the Type IIb fibers are critical to athletes such as powerlifters,
weightlifters, shot putters and jumpers. That is why a full 2 weeks or so
respite from damaging eccentric movements must be taken before the day of
competition. Detraining is easily avoided by weight training with
concentric movements only.
As with normal periodization, the time
between workouts for bodybuilders will vary depending upon 1) individual
recuperative ability, 2) efficient use of supplements, diet, rest and
other restorative techniques, 3) size and type of muscle, 4) severity of
the overload (especially the severity of the eccentric phase of muscle
contraction, and 5) gender and age.
For bodybuilders, as with
other athletes, if you train again before recovery is complete you will
overtrain (microtrauma of each workout accumulates and causes a reduction
in the action potential of the muscle cells). The chief difference is in
the way bodybuilders must handle eccentric movements and their damaging
effects upon muscle cells (especially the highly fatiguable, easily
destroyed IIb fibers).
If you train again after supercompensation
is at maximum, you'll make gains, but nowhere nearly as efficiently. That
is because, by that time, atrophy from detraining has begun.
PERIODIZATION FOR BODYBUILDING IS AS SIMPLE AS "ABC"Notice in the
above illustration that the progression is C-B-A-B-C-B-A-B-C-B-A and so
forth. That's a personal thing. You can adjust it to fit your specific
recuperative capabilities as you learn more about how your body responds
to the schedule. You may find that you can recover faster, so more
frequent C workouts -- or fewer A's and B's -- are called for. Or maybe
you Type IIb fibers aren't recovering enough in a specific body part
between your C workouts, so you add an A or a B. That's appropriate. The
precise pattern is something only personal experience can show you.
"A" WORKOUTS are characterized by ample rest between sets in order
to restore ATP, clear lactic acid and restore normal heart rate. This is a
very low intensity workout designed primarily to avoid detraining effects
while waiting for the "C" workout. Concentrate on training each bodypart
according to how Mother Nature intended the muscle(s) involved to contract
(e.g., with speed, limit strength or both).
The exercises
performed for the larger muscle groups should be devoid of eccentric
contractions to the greatest extent possible. If you don't have the
technology (e.g., isokinetic equipment) to make this possible, at least
de-emphasize the eccentric phase by lowering the weight very rapidly (of
course, avoiding the ballistic shock at the end of the range of motion).
For forearm, calf and midsection work, this does not apply because they're
principally red (Type I) muscle fibers, making them highly resistant to
fatigue and microtrauma.
Also, it is not generally feasable to
perform midsection, calf or forarm movements explosively, as these muscle
groups involve very short ranges of motion. In general, chest, biceps, and
hamstrings movements are done explosively (contraction speed is their
strong suit), while triceps, delts and quads are built for both speed and
strength. Your back, lats and smaller muscle groups should be worked for
strength.
"B" WORKOUTS are moderate intensity workouts designed
primarily to avoid detraining effects while waiting for the "C" workout.
The principal aim of this workout is to ensure that muscle size is not
lost from myofibrillar, mitochondrial and sarcoplasmic atrophy. As with
"A" workouts, the exercises performed for the larger muscle groups should
be devoid of eccentric contractions to the greatest extent possible. If
you don't have the technology (e.g., isokinetic equipment) to make this
possible, at least de-emphasize the eccentric phase by lowering the weight
very rapidly (of course, avoiding the ballistic shock at the end of the
range of motion).
"C" WORKOUTS are called "holistic" sets. This is
a maximum intensity workout, particularly because it is grueling and
because eccentric movements are emphasized maximally. It is performed
nonstop, combining 2 or more exercises into one "giant" set. In other
words, CONTINUOUS changing back & forth from explosive, heavy
movements to slow, continuous tension movements with lighter weights. No
rest between 5s, 12s and 40s is allowed. Do a total of about 200 reps
nonstop. Repeat this holistic set once if you feel up to it, but no more.
It's possible to do this many repetitions because the muscle fibers
involved in the explosive movements are not the same ones that are
targeted in the slower movements. So, while you're doing slow movements
using red (slow-twitch) muscle fibers, for example, the muscle fibers you
just got through exercising with explosive reps (white, fast-twitch muscle
fibers) are recovering. It is not necessary to perform calf exercises
holistically. Instead, "strength shoes" are worn daily in order to keep
them sufficiently stressed for long periods of time. Also, holistic sets
are not used in forarm, midsection or calf training. Because your low back
is so susceptible to injury, you will do well to avoid holistic training
there as well.
DAYS OF RECOVERY REQUIRED FOR EACH BODY PART
BEFORE TRAINING IT AGAIN,
AND THE RECOMMENDED EXERCISES FOR EACH BODY
PART
BODY PART "A" WORKOUTS "B" WORKOUTS "C" WORKOUTS
______________________________________________________________________
CHEST 2 days rest 3 days rest 4 days rest
Bench Press Bench Press Bench Press
Cable Crossovers Dumbbell Benches
Cable Crossovers
______________________________________________________________________
SHOULDERS 2 days rest 3 days rest 4 days rest
Dumbbell raises Same Same, but do front,
(front, lateral and lateral and inverted
inverted) separately
______________________________________________________________________
TRAPS 3 or 4 days rest
Barbell Shrugs (Trapezii I & II)
Barbell Shrugs while slightly bent forward (Trapezii III & IV
______________________________________________________________________
LOWER BACK 3 days rest 4 days rest (No "C" workouts
recommended -- too
Back extensions Back extensions much chance of injury)
(Note: While it's OK to work the lower back on the same day as legs, you
should never do lower back workout the day before or after leg workouts)
______________________________________________________________________
UPPER BACK 2 days rest 3 days rest 4 days rest
Bent over rows Bent over rows Bent over rows
Lat pulldowns Lat pulldowns Long cable pulls
Lat pulldowns
______________________________________________________________________
BICEPS 2 days rest 3 days rest 4 days rest
Barbell curls Seated incline Dumbbell curls
(straight bar) curls Scott curls (Barbell)
(Note: While it's OK to work biceps on the same day as upper back, you should
never do biceps the day before or the day following upper back workouts)
______________________________________________________________________
TRICEPS 2 days rest 3 days rest 4 days rest
Pushdowns Pushdowns Pushdowns
French presses French Presses
Nose Crushers
(Note: While it's OK to work triceps on the same day as chest, you should
never do triceps the day before or the day following chest workouts)
_______________________________________________________________________
MIDSECTION 2 or 3 days rest
Weighted Prestretched crunches
Russian Twists
_______________________________________________________________________
QUADS 3 days rest 4 days rest 5 days rest
Safety squats Safety squats Safety squats
Leg extensions Leg extensions
_______________________________________________________________________
HAMS 3 days rest 4 days rest 5 days rest
Keystone Deadlifts Glute/ham raises Glute/ham raises
(prestretch ham- Standing leg curls Standing leg curls
strings by tilting Keystone Deadlifts
pelvis, lower bar
to knees)
(Note: Quad and ham workouts typically best if done together)
_______________________________________________________________________
CALFS 2 or 3 days rest
Strength shoes (worn daily)
PERIODIZATION REFERENCES
Birsin 'The Basis
of Training, 1925;
Bondachuk, A. (1988). Periodization of Sports
Training. Soviet Sports Review. 23(4): 164-166.
Bompa, T.O. (1983).
Theory and Methodology of Training--The Key to Athletic Performance.
Kendall/Hunt Publishing; Dubuque, Ia.
Chernyak, A.V., Karimov, E.S.
Butinchinov, Z.T. (1979). Distribution of Load Volume and Intensity
Throughout the Year (Weightlifting). Soviet Sports Review. 14(2):
98-101.
Fry, R.W., Morton, A.R., Keast, D. (1992). Periodisation
and the Prevention of Overtraining. Canadian Journal of Sport Science.
17(3): 241-248.
Gilliam, G.M. (1981). Effects of Frequency of
Weight Training on Muscle Strength Training. Journal of Sports Medicine.
21: 432-436.
Gorinewsky 'Scientific Foundations of Training,
1922
Hakkinen, K., Komi, P.V., Alena, M. (1987). EMG Muscle Fiber
and Force Production Characteristics During One Year Training Period in
Elite Weightlifters. European Journal of Applied Physiology. 56:
419-427.
Hatfield, F.C. (1989). Power: A Scientific Approach.
Contemporary Books; Chicago, IL.
Kopysov, V.S. (1979). Recovery in
the Training of Weightlifters. Soviet Sports Review. 14(4):
202-203.
Kotov (Olympic Sport, 1917)
Matveyev 'Fundamentals
of Sports Training' (Progress Publishers, Moscow, 1977),
Medvedew,
A.S. (1983). Periodization of Training in Weightlifting (Preparatory Plan
For a Base Mesocycle). Soviet Sport Review. 18(4):
157-161.
Minchenko, V.G. (1989). The Distribution of Training Load
Throughout the Yearly Training Cycles of Athletes. Soviet Sports Review.
24(1): 1-6.
Letunov (Reflections on the Systematic Formulation of
Training: 'Sovietskii Sport', 1950).
Plehjov, V.N. (1991). How to
Structure Training. Soviet Sport Review. 26(2): 66-69.
Sale, D.G.,
MacDougall, D. (1981). Specificity in Strength Training: A Review for the
Coach and Athlete. Canadian Journal of Applied Sports Science. 6:
87-92.
Selye, H.(1991). Stress Without Stress. J.R. Lippencott; New
York N.Y.
Siff & Verkhoshansky: 'Supertraining - Special
Strength Training for Sporting Excellence', 1996).
Sinclair,
R.G.(1985). Normalizing the Performances of Athletes in Olympic
Weightlifting. Canadian Journal of Sports Science. 10(2):
94-98.
Stone, M.H.,O'Bryant, H.,Garhammer,J. (1981). A Hypothetical
Model for Strength Training. Journal of Sports Medicine. 21:
342-350.
Vsorov 'Basic Principles of Training Athletes', Moscow,
1938).
|
| Back
to
Dr. Squat’s Home
Page |
|
Copyright
© 2001 Fred Hatfield. All
rights reserved. No part of this information may be reproduced or utilized
in any form or by any means, electronic or mechanical, including
photocopying, recording, distributing, or by any information storage or
retrieval system, without permission in writing from the author. Inquiries
should be addressed to DrSquat.com Webmaster, 419C Concord Street, Havre
de Grace, MD 21078, USA. If
you would like to offer these e-booklets on your site please contact
DrSquat.com Webmaster at the address above or via e-mail
at
ebooks@drsquat.com
For
complete information on all Dr. Squat’s e-booklets, products, programs and
more valuable information available to help you get stronger, faster, and
healthier, lose fat or train for your sport, visit http://www.drsquat.com/ |
International Sports Science Association
Return to Dr. Squat Home Page
|
