UNIVERSITY Hypertrophy Training Periodization: The big picture plan The Lesson What is periodization Periodization models Yearly training plan (macrocycle) Post Show Programming Offseason Programming Precontest Programming What is Periodization? Planned manipulation of training variables to maximize adaptations (Buford 2007) What are our main training variables to manipulate? • Volume • Intensity (relative and absolute) • Frequency What else might limit maximal adaptation? Recovery capacity Injuries Adherence/Sustainability *these are factored into manipulating variables as well to maximize adaptation, its not just stimulus Different models of manipulating these variables have been proposed • • • • Linear: volume decreases as intensity increases over time Reverse Linear: intensity decreases as volume increases over time Block: sections of time with focus on low load high volume and then high load low volume Undulating: weekly rotation of volume and intensity focus Which model is best? These models not have to exist alone, in practical application we use a combination of all of them Regarding hypertrophy no model has been shown superior over another model when volume is equated So the “best” plan is going to be one that allows you to handle an optimal training volume and allow recovery to take place Within programming variables we will use ALL of these models across the training year Periodization Models Applied Linear: We will increase load and reps over time within hypertrophy rep targets and volume is auto regulated based on recovery Undulating: We will manipulate rep ranges across training days based on movement patterns, preparedness, and joint/tissue integrity Block: We have sections of time with higher recovery capacity and in turn higher training volume, times with lower recovery and lower volume needed Review the Hypertrophy Progression Lecture, we already know how to this! The Yearly Plan (Macrocycle) So we already now how to program and change variables based on recovery in the short term Long term how might this look? Planning out the calendar year benefits: Physique Goal timeline Show timeline PED usage and time off Planned vacations/active rests These different aspects are going to determine the programming needs for the year YEARLY PLAN MACRO CYCLE POST SHOW BLOCK months OFFSEASON BLOCK 5-12 months PRECONTEST BLOCK 4-6 months CRUISE DOSAGE OFFSEASON BLAST PRECONTEST BLAST OFFSEASON CRUISE a cti ve i ntro week del oad week del oad week del oad week del oad/active week del oad/tape week pea k res t week vol ume vol ume vol ume vol ume res t vol ume r vol ume week/deload bl ock bl ock bl ock bl ock bl ock bl ock Post Show Lowest training tolerance Mental, physical (metabolic, hormonal, structural) recovery are focus Intro week for new training plan and movements at ½ volume 6-week training phase autoregulated on recovery Deload concludes phase Offseason Highest recovery capacity Nutrition/PED usage drive up ability to recovery and progress stimulus Blast vs Cruise training autoregulated volume/load/reps based on recovery Blast vs Cruise training programming methods remain the same, volume adjusted via sets or training frequency Pre contest Recovery capacity linearly decreases Training volume will be tapered down to match recovery Training frequency can increase to keep per session volume quality high Deload can be implemented mid prep and peak week Big Picture Programming Set up your weekly training block (exercises, sets, reps, load, rest periods) Progress the load and reps over weeks and nail lift execution with accuracy Autoregulate exercises, set additions/subtractions, load/reps selection based on recovery and performance Deload reactively Repeat this process in all phases of the year References Buford, T.W., et al., A comparison of periodization models during nine weeks with equated volume and intensity for strength J Strength Cond Res, 2007 21(4): p 1245-50 Grgic, J., et al Should resistance training programs aimed at muscular hypertrophy be periodized? A systematic review of periodized versus non-periodized approaches J Sci Sprts, 2018 33(4) P e97-e104  ... What is periodization Periodization models Yearly training plan (macrocycle) Post Show Programming Offseason Programming Precontest Programming What is Periodization? Planned manipulation of training. .. variables we will use ALL of these models across the training year Periodization Models Applied Linear: We will increase load and reps over time within hypertrophy rep targets and volume is auto regulated... ock Post Show Lowest training tolerance Mental, physical (metabolic, hormonal, structural) recovery are focus Intro week for new training plan and movements at ½ volume 6-week training phase autoregulated