Training Blocks

Far too often, periodization is associated with the old Matveyev model of steadily increasing intensity/steadily decreasing volume. This model is frequently seen as the sole type of periodized training  and in heated debates this is the model being touted as the be-all end-all of training programs or being accused of all the problems in the training world (depending on which side you are one!).

That opponents of periodization think that this is the only periodization scheme out there is only fair. I mean, they don't want anything to do with periodization so why bother learning about it? But the sad fact is that many periodization proponents don't even know that this is NOT the only way to periodize your training. And furthermore, this model is not always the best way to plan a training program. This article will present you another form of periodization that might be better in many instances.

What is periodization?

According to Freeman (Peak when it counts: Periodization for American Track and Field) periodization is:

" Periodization is simply dividing an athlete's training program into a number of periods of time, each with a specific training goal or goals. The heart of periodization is simple: make training an objective process."

Nowhere does it say that training progression in either intensity or volume should be linear (i.e. as in the Matveyev model). In fact I contend that it should not be linear. Our body do not adapt in a linear manner. In fact, few living organisms are linear in their processes and functioning. Then why should the training process be linear?

What are training blocks?

Instead of a linear progression I prefer to use blocks of training.  A block of training is simply a certain period of training that uses the same intensity bracket, the same training means and that has a similar training objective (only the volume fluctuate through the blocks so that this approach will be better adapted to the body's processes).

A training block should not be shorter than two weeks (or two microcycles of 5-10 days). A period shorter than that cannot lead to significant adaptations. Generally a training block will either be 3 or 4 weeks in length or 6-8 weeks for a "double block".

Before I further explain the concept of blocks of training, here is a sample of training blocks program. This is the training schedule for the 1980 Bulgarian weightlifting team.

In the Bulgarian model there is 3 types of periods (or blocks):

·        Moderate loading: A period where very few, if any maximal/near-maximal lifts are attempted. Since there is fewer max/near-max attempts the average intensity is lower.

·        Average loading: A period where approximately 10-15% of the lifts are maximal/near-maximal attempts (95-100%+). Since there is more heavy lifts, the average intensity is higher.

·        Super loading: A period of increased maximal/near-maximal lifts (basically attempting max weights every day/every two sessions). This is the type of training for which Bulgarian lifters are known for, ironically it constitute something like 36% of their training time.

As you can see, a super loading period (called a shock microcycle by certain authors) which (in this case) consist of a high number of maximal or near-maximal lifts, is always followed by a period of moderate loading (very few maximal or near-maximal lifts) or average loading (approximately 10% of the lifts being maximal or near-maximal).  This is the whole point of the block-type training. Create a "super stress" during a brief period to force your body to adapt, then give it a "recovery period" to overcompensate from the super stress period. Than stabilize your gains with a relatively long period of regular training.

Basically the process is this:

1.      Challenge the present state: With a period of super loading your force your body to "do or die" (many "die" because they don't follow this period with moderate loading).

2.      Increase your ceiling: By following the super loading period with a moderate loading period you allow overcompensation to occur. With this you increase your capacity to sustain work, your raise your functional capacities and you reach a new adaptation ceiling.

3.      Stabilize the new level: Once you reached a new "peak condition" or a new ceiling, you must stabilize it. If you try to do too much too fast you risk loosing the new ceiling.

You can do two Super-loading/moderate loading periods before stabilizing your gains. But more than that is asking for something bad to happen.

Keep in  mind that the Bulgarian program is only one of the possibility. Block training is not limited to it.

As a rule of the thumb the super loading period should last 1-4 weeks. 2 being optimal (4 weeks of super loading is called a double-shock microcycle and should only be attempted once a year at the most). The moderate loading period should be of the same length as the super loading period preceding it. The period of stabilisation of load (average loading) should be of the same length as the preceding super loading and moderate loading  periods put together.

Example:

Super loading 1: 2 weeks

Moderate loading 1: 2 weeks

Stabilisation (average loading): 4 weeks

Super loading 1: 2 weeks

Example 2:

Moderate loading 1: 2 weeks

Super loading 2: 1 week

Moderate loading 2: 1 week

Stabilisation (average loading): 6 weeks

Of course this is just a rule of the thumb. There will be variations from athlete to athlete and from coach to coach. To illustrate that different approaches can be used, here's another Bulgarian training cycle presented by a second coach (Angel Spassov). The following table is adapted from The Weightlifting Encyclopedia (Drechsler 1998):

Training tonnage (in tons) for weightlifters 16 years and older

Adapted from Drechsler A., The Weightlifting Encyclopedia

This model is slightly different than the older one. However it keeps much of the same principles. Each super loading period is followed by a period of moderate loading  then by a  period of stabilisation where the volume is higher and the intensity is average.

There are however some differences which makes me like this model a bit more.

1.      The blocks are standardised and repetitive: Each block has a similar structure. Every one has 4 weeks. And the distribution of the intensity/volume is similar (in proportion) throughout each block. This makes for easier planning and better control/prediction of an athlete's performance.

2.       The maximal/near-maximal loading period is progressive: There is a stress week followed by a test week. The stress week has more volume but a slightly lower intensity (still in the near-maximal zone) then one progress to a week with a low volume but with maximal weights. This is a more natural way to train than immediately jumping from average intensity to super loading.

3.      The objective of each week of training is better defined: Each week has a special objective that is repeated from one month to the next. Week 1 is for overcompensation to occur and to introduce the training for the month. Week 2 is to stabilise the gains made and to do many reps, thus working on the technical aspects of the lifts. Week 3 is for stressing the body (relatively high volume and high intensity) into adaptation and prepare the body for maximal  efforts. Week 4 is for assessing the progress of the athlete and get him used to maximal weights.

4.      Monthly planning is easier: I like the idea of planning each month of training instead of periods of training which may not concur with the calendar. This is not necessarily more effective, but it's simpler.

Those are two different examples of block training. It can be planned differently, e.g. each block could have a 6 weeks or a 3 weeks structure, but it must respect some guidelines:

1.      Have a general objective common to the whole block

2.      Have a specific structure determined by the objective (a block aimed at peaking and a block aimed at recovery will not have the same structure!)

3.      Be centered around an average loading period to which are added, either a period of super loading along with it's moderate loading counterpart,  others period of average loading or periods of active rest (again the constitution of a block will depend on the objective).

4.      Use the same set of exercises for the development of an objective.

Here are some examples of possible blocks of training:

Now, those are sample blocks. You can construct different ones as long as you follow the guidelines. Pay a special attention to always include a moderate loading period right after a super loading period.

How to arrange the block together

To make sure that you are making the best of block training you mustbe sure to plan your blocks so that that they'll develop the right objective. The best way is to follow these recommendations:

1.      Determine the length of your whole training cycle

Ex. 6 months/24 weeks

2.      Establish your final objective (what you want to accomplish at the end of your training cycle)

Ex. Increasing snatch and clean & jerk by 10kg

3.      Choose how many blocks you want in your cycle and the length of each block.

Ex. 6 blocks of 4 weeks (total 24 weeks)

4.      Establish an objective for each block of training. Each objective must be progressive and takes you one step further to your goal. The objective of a block of training can either be technical, tactical or physical. But if you choose a technical or tactical goal in weightlifting (the sport), powerlifting or weight lifting (lifting weights) it might be a good idea to correlate the goal with performance in specific exercises.

Ex. 1:

Block 1: Increasing first pull strength/ performance (limit strength) in slow pulls

Block 2: Increasing second pull power/ perfomance in the power snatch and power clean from the hang

Block 3: Improve transition from the first pull to the second pull / performance in olympic lifts from the blocks below the knees

Block 4: Improve recovery strength / performance in the front squat and overhead squat

Block 5: Improve snatch and clean & jerk / performance in the snatch and clean & jerk

Block 6: Improve snatch and clean & jerk / performance in the snatch and clean & jerk

·        Note: These are primary objectives. Other things are, of course, worked on during each block! In fact the basic exercises from one block to the other can be the same (snatch, clean, jerk, squat) to which the specific exercises to each block are added.

·        Note 2: This is just an example to illustrate a possible way to select your goals, it is not a recommended olympic lifting planification. The trend (and I concur with this) in olympic lifting is to concentrate on the two competitive lifts and squats and drop all the rest.

Ex.2:

Block 1: Increase squatting and front squatting strength by 5-10kg, maintain snatch and clean & jerk strength

Block 2: Increase snatch and clean & jerk by 5kg

Block 3: Stabilise squat, front squat, snatch, clean & jerk

Block 4: Increase squatting and front squatting strength by 5-10kg, maintain snatch and clean & jerk strength

Block 5: Increase snatch and clean & jerk by 5kg

Block 6: Stabilise squat, front squat, snatch, clean & jerk

5.      Now that your goals are established, design each training block's basic structure (you can use the sample blocks I designed).

6.      Now you can start planning your training for each week of the upcoming block. I don't like to select the training parameters more than 1 block in advance. The basic structure of all the blocks are planned in advance, but the various training variables are planned 1-2 weeks before the start of the block.

·        Note: These are primary objectives. Other things are, of course, worked on during each block! In fact the basic exercises from one block to the other can be the same (snatch, clean, jerk, squat) to which the specific eercises to each block are added.

Example of a 4-weeks block aimed at improving the limit strength or a powerlifter with a weaker bench press  compared to his other competitive lifts

Week 1 (moderate loading)

·        Monday (Squat)

1.      Back squat 3 x 5 @ 85%

2.      Front squat 3 x 5 @ 70% of what you used for your back squat

3.      Jump squat 3 x 10 @ 20% of your max squat

4.      Side bend 3 x 5  (supplemental core work)

5.      Cable woodchop 3 x 5 (supplemental core work)

6.      Full contract twist 3 x 5 (supplemental core work)

·        Tuesday (Bench)

1. Flat bench press 3 x 5 @ 85%
2. Incline bench press 3 x 5 @ 85%
3. Med ball throw from chest 3 x 10 @ 5-10kg
4. JM press 3 x 5 (supplemental triceps work)
5. DB triceps extension 3 x 5 (supplemental triceps work)

·        Thursday (Deadlift)

1. Deadlift 3 x 5 @ 85%
2. Deadlift from blocks at the knees 3 x 5 @ 130% of deadlift max
3. Power clean 3 x 5 @ 75-80%
4. Hyperextension 3 x 5 (supplemental lumbar work)
5. Reverse hyper 3 x 5 (supplemental lumbar work)

·        Friday (Bench)

1. Bench press 3 x 5 @ 75%
2. Military press 3 x 5 @ 85%
3. Flat DB press 3 x 5 @ 85%
4. Bench press throw (in Smith Machine) 3 x 5 @ 40% of max bench

Week 2 (average loading)

·        Monday (Squat)

1. Back squat 4 x 4 @ 88%
2. Front squat 4 x 4 @ 70% of what you used for your back squat
3. Jump squat 4 x 8 @ 25% of your max squat
4. Side bend 4 x 5  (supplemental core work)
5. Cable woodchop 4 x 5 (supplemental core work)
6. Full contract twist 4 x 5 (supplemental core work)

·        Tuesday (Bench)

1. Flat bench press 4 x 4 @ 88%
2. Incline bench press 4 x 4 @ 88%
3. Med ball throw from chest 4 x 10 @ 5-10kg
4. JM press 4 x 5 (supplemental triceps work)
5. DB triceps extension 4 x 5 (supplemental triceps work)

·        Thursday (Deadlift)

1. Deadlift 4 x 4 @ 88%
2. Deadlift from blocks at the knees 4 x 4 @ 140% of deadlift max
3. Power clean 4 x 4 @ 80-85%
4. Hyperextension 5 x 5 (supplemental lumbar work)
5. Reverse hyper 5 x 5 (supplemental lumbar work)

·        Friday (Bench)

1. Bench press 4 x 4 @ 78%
2. Military press 4 x 4 @ 88%
3. Flat DB press 4 x 4 @ 88%
4. Bench press throw (in Smith Machine) 4 x 4 @ 45% of max bench

Week 3 (high loading)

·        Monday (Squat)

1. Back squat 5 x 3 @ 92%
2. Front squat 5 x 3 @ 70% of what you used for your back squat
3. Jump squat 3 x 6 @ 30% of your max squat
4. Side bend 5 x 5  (supplemental core work)
5. Cable woodchop 5 x 5 (supplemental core work)
6. Full contract twist 5 x 5 (supplemental core work)

·        Tuesday (Bench)

1. Flat bench press 5 x 3 @ 92%
2. Incline bench press 5 x 3 @ 92%
3. Med ball throw from chest 5 x 10 @ 5-10kg
4. JM press 5 x 5 (supplemental triceps work)
5. DB triceps extension 5 x 5 (supplemental triceps work)

·        Thursday (Deadlift)

1. Deadlift 5 x 3 @ 92%
2. Deadlift from blocks at the knees 5 x 3 @ 150% of deadlift max
3. Power clean 5 x 3 @ 85-90%
4. Hyperextension 5 x 5 (supplemental lumbar work)
5. Reverse hyper 5 x 5 (supplemental lumbar work)

·        Friday (Bench)

1. Bench press 5 x 3 @ 82%
2. Military press 5 x 3 @ 92%
3. Flat DB press 5 x 3 @ 92%
4. Bench press throw (in Smith Machine) 5 x 3 @ 50% of max bench

Week 4 (super loading)

·        Monday (Squat)

1. Back squat 3 x 2 @ 95-100%
2. Front squat 3 x 2 @ 70% of what you used for your back squat
3. Jump squat 2 x 5 @ 35% of your max squat
4. Side bend 5 x 5  (supplemental core work)
5. Cable woodchop 5 x 5 (supplemental core work)
6. Full contract twist 5 x 5 (supplemental core work)

·        Tuesday (Bench)

1. Flat bench press 3 x 2 @ 95-100%
2. Incline bench press 3 x 2 @ 95-100%
3. Med ball throw from chest 5 x 10 @ 5-10kg
4. JM press 5 x 5 (supplemental triceps work)
5. DB triceps extension 5 x 5 (supplemental triceps work)

·        Thursday (Deadlift)

1. Deadlift 3 x 2 @ 95-100%
2. Deadlift from blocks at the knees 3 x 2 @ 160% of deadlift max
3. Power clean 3 x 2 @ 90-95%
4. Hyperextension 5 x 5 (supplemental lumbar work)
5. Reverse hyper 5 x 5 (supplemental lumbar work)

·        Friday (Bench)

1. Bench press 3 x 2 @ 85-90%
2. Military press 3 x 2 @ 95-100%
3. Flat DB press 3 x 2 @ 95-100%
4. Bench press throw (in Smith Machine) 3 x 2 @ 55% of max bench

Conclusion:

I believe that blocks training is an easier way to periodize one's training. It is a much simpler method than a lot of other schemes and thus is makes periodization available to almost everybody.

By it's simplicity, this approach is sure to bring you optimal results. We know that periodization is one of the key to optimal athletic performance, however few really understand how to design a periodized approach. With blocks training you can have access to the benefits of periodization without the complexity! It's a win-win situation!

References:

Freeman, WH., Peak when it counts: Periodization for American Track & Field. 3^rd ed., TAFnews press, 1996

Drechsler A., The Weightlifting Encyclopedia: A Guide to World Class Performance, A is A communication, 1998

Furnadzhiev V., Abadzhiev I., The Preparation of Bulgarian Weightlifters for the 1980 Olympics, Weightlifting Yearbook (document ordered via SIRC, I don't have the full reference as it's an individual printing)