Training Periodization The Importance Of Having A Plan SBS - - PowerPoint PPT Presentation

Unit 2- Coaching For Physique Athletes

Training Periodization – The Importance Of Having A Plan

SBS Academy: Unit 2 Mo Module le 2. 2.7

Unit 2- Coaching For Physique Athletes

Learning Objectives

• Understand the philosophy of periodization and its

relevance to physique competition

• Understand the influence of volume, intensity and

frequency on bodybuilding training

• Be able to develop a periodization plan for

bodybuilding

Unit 2- Coaching For Physique Athletes

Tr Training Periodization – Th The Importance Of Hav Having a a Pl Plan

• Periodization theory – relevance to

bodybuilding

– What is periodization?

• Training organization, micro, meso and macrocycles
• Encouraging long term progressive overload
• Stress, fatigue, burn out, and injury risk management
• Periodization is a philosophy, not a training session

– In practice, theories should overlap – Relevance to bodybuilding

• Intensity peak?

Unit 2- Coaching For Physique Athletes

Tr Training Periodization – Th The Importance Of Hav Having a a Pl Plan

• Periodization theory – relevance to

bodybuilding

– Linear periodization – Undulating periodization – Acute training goals relevant to bodybuilding

• Hypertrophy
• Strength
• “Power” Dual athletes, pure physique competitors?

– Block periodization

• Contest preparation
• Offseason

Unit 2- Coaching For Physique Athletes

Tr Training Periodization – Th The Importance Of Hav Having a a Pl Plan

• Periodization theory – relevance to

bodybuilding

– Not all stress is in the gym – Yet stressful events impact adaptation to training – Elements of auto-regulation included in plan – Especially during contest preparation

Unit 2- Coaching For Physique Athletes

Tr Training Periodization – Th The Importance Of Hav Having a a Pl Plan

• Volume, Intensity, and Frequency

– Interdependence

• Increased load increases volume (sets x reps x load)
• Increased frequency without decreasing volume
• Added volume may alter or benefit from increased

frequency

Unit 2- Coaching For Physique Athletes

Tr Training Periodization – Th The Importance Of Hav Having a a Pl Plan

• Volume, Intensity, and Frequency

– Intensity (load)

• RM or 1RM, %1RM, RPE based on Reps in Reserve (RIR)

– Specificity of intensity, must be “heavy enough”

• Astronauts
• Campos (2002), 20RM+ inferior to moderate and heavy

load

• Schoenfeld (2014a), similar volume 3 vs 10RM, equal

growth

• Schoenfeld (2015), 3x volume with low-loads, equal growth
• Schoenfeld (2014b), meta analysis, low-loads cause

growth, but higher effect size at heavier loads

Unit 2- Coaching For Physique Athletes Resistance Exercise-specific Rating of Perceived Exertion (RPE) Rating Description of Perceived Exertion 10 Maximum effort 9.5 No further repetitions but could increase load 9 1 repetition remaining 8.5 1-2 repetitions remaining 8 2 repetitions remaining 7.5 2-3 repetitions remaining 7 3 repetitions remaining 5-6 4-6 repetitions remaining 3-4 Light effort 1-2 Little to no effort

Unit 2- Coaching For Physique Athletes Percentage 1RM Repetitions Allowed 100% 1 95% 2 90% 3 85% 4-6 80% 6-8 75% 8-10 70% 10-12 65% 12-15

Unit 2- Coaching For Physique Athletes

Tr Training Periodization – Th The Importance Of Hav Having a a Pl Plan

• Volume, Intensity, and Frequency

– Intensity (load) – Why are very low-loads suboptimal?

• Even at failure EMG is lower at low loads (Jenkins, 2015)
• Matched volume, session impulse lower (Mohamad,

2012)

Unit 2- Coaching For Physique Athletes

Tr Training Periodization – Th The Importance Of Hav Having a a Pl Plan

• Volume, Intensity, and Frequency

– Intensity (load) – Volume vs Time Under Tension (TUT)

• TUT forgets the magnitude of tension
• Impulse Force x Time

Unit 2- Coaching For Physique Athletes

Tr Training Periodization – Th The Importance Of Hav Having a a Pl Plan

• Volume, Intensity, and Frequency

– Intensity (load) – Failure

• Increases muscle activation…
• Decreases volume on subsequent sets for muscle group
• Disproportionate stress to stimulus (Izquierdo, 2006)
• Appropriate uses of failure – testing, final sets, isolation

– Gonzalez-Badillo (2006) 10 weeks, junior lifters

• Matched volume with 46 vs 93 vs 184 reps at ≥90%

Unit 2- Coaching For Physique Athletes

Tr Training Periodization – Th The Importance Of Hav Having a a Pl Plan

• Volume, Intensity, and Frequency

– Intensity (load) – Conclusions

• Stress levels and time demand of high rep low load

training

• Stress levels and time demand of low rep high load

training

• Loading 6-15RM most efficient while “heavy enough”
• 50-75% of volume in the 6-15RM range
• Remaining volume heavier for long term adaptation

Unit 2- Coaching For Physique Athletes

Tr Training Periodization – Th The Importance Of Hav Having a a Pl Plan

• Volume, Intensity, and Frequency

– Volume (total workload) – Tracking volume

• Compound barbell movements vs secondary

movements

• Volume load (sets x reps x load), repetitions per body

part

– Volume over a career

• Relative to individual

– Volume over macrocycle

• Contest preparation
• Offseason

Unit 2- Coaching For Physique Athletes

Tr Training Periodization – Th The Importance Of Hav Having a a Pl Plan

• Volume, Intensity, and Frequency

– Volume (total workload) – Determines magnitude of adaptation…to a point – Match volume to training age – Wernbom (2007) hypertrophy systematic review

• Plateau and decline after ~40-70 reps/muscle

group/session

• Majority untrained, novice, intermediate with some

advanced

– Gonzalez-Badillo (2006) 10 weeks, junior lifters

• Matched intensity with 1923 vs 2481 vs 3030 total reps

Unit 2- Coaching For Physique Athletes

Tr Training Periodization – Th The Importance Of Hav Having a a Pl Plan

• Volume, Intensity, and Frequency

– Volume (total workload) – Skill acquisition, more practice

• Deliberate practice
• Detrimental practice

– Conclusions

• Volume closely associated with muscle growth
• Should increase over the career, matched to training

age

• Undulates over micro, meso and macrocyles
• More than needed potentially detrimental

Unit 2- Coaching For Physique Athletes

Tr Training Periodization – Th The Importance Of Hav Having a a Pl Plan

• Volume, Intensity, and Frequency

– Frequency – Not a true stimulus in and of itself – Organizes volume and intensity – Protects the quality of volume – You can do too much in a single session

• Hartman (2007), Hakkinen (1991, 1994), McLester (2000),

Schoenfeld (2015)

• Endocrine, LBM, and strength superiority

Unit 2- Coaching For Physique Athletes

Tr Training Periodization – Th The Importance Of Hav Having a a Pl Plan

• Volume, Intensity, and Frequency

– Frequency – Skill acquisition – Beneficial organization due to RBE

• Volume and frequency modify RBE

– Wernbom (2007)

• 2-3x/week/muscle group
• Not enough data to investigate higher frequency

– Use frequency to accommodate increases in volume

Unit 2- Coaching For Physique Athletes

Tr Training Periodization – Th The Importance Of Hav Having a a Pl Plan

• Volume, Intensity, and Frequency

– Where to start? – Wernbom (2007)

• Novice & intermediate
• ½ to ¾ volume at 65-85%1RM or 6-15RM the rest heavier
• ~40-70 reps per muscle group, per session
• Training each muscle group 2-3x per week

– Advanced lifters may need more

• Career progression

Unit 2- Coaching For Physique Athletes

Tr Training Periodization – Th The Importance Of Hav Having a a Pl Plan

• Developing a periodization plan

– Contest preparation macrocycle

• First third – 90 to 100% of normal training volume
• Second third – 80-90% of normal training volume
• Final third – 70-80% of normal training volume

– Offseason macrocycle, transition to prep

• Volume increases based on performance outcomes
• Start subsequent contest preps with higher volumes

Unit 2- Coaching For Physique Athletes

Tr Training Periodization – Th The Importance Of Hav Having a a Pl Plan

0.5 1 1.5 2 2.5 3 3.5 4 4.5 5 OS '05-06 CP '07 OS '07-08 CP '09 OS '09-10 CP '11

Volume Over Successive Macrocycles

Unit 2- Coaching For Physique Athletes

Tr Training Periodization – Th The Importance Of Hav Having a a Pl Plan

• Developing a periodization plan

– Contest preparation macrocycle

• Overall goal to maintain tension stimulus
• Attempt to increase strength
• Only a framework to accommodate fatigue
• Be flexible, autoregulate

– Offseason macrocycle

• Goal to achieve continued muscle growth
• Increases in strength are increases in volume
• Volume increases as needed only

Unit 2- Coaching For Physique Athletes

Tr Training Periodization – Th The Importance Of Hav Having a a Pl Plan

• Developing a periodization plan

– Bodybuilding mesocycles (~4 weeks)

• Three to six per contest prep (typically)
• Linear progression within mesocycles
• Weeks more volume focused earlier in mesocycle
• Weeks more intensity focused later in mesocycle

– 1-2 microcycles dedicated to taper/deload

• 1/3-2/3 volume, 0-10% reduction in intensity (Pritchard,

2015)

• May culminate in RM test following taper to assess

strength

• 1 or 2 weeks based on mesocycle goal and individual

Unit 2- Coaching For Physique Athletes

Tr Training Periodization – Th The Importance Of Hav Having a a Pl Plan

0.5 1 1.5 2 2.5 3 3.5 4 4.5 Week 1 Week 2 Week 3 Week 4

Mesocycle 1

Volume

Unit 2- Coaching For Physique Athletes

Tr Training Periodization – Th The Importance Of Hav Having a a Pl Plan

0.5 1 1.5 2 2.5 3 3.5 4 4.5 Week 1 Week 2 Week 3 Week 4

Mesocycle 2

Volume

Unit 2- Coaching For Physique Athletes

Tr Training Periodization – Th The Importance Of Hav Having a a Pl Plan

0.5 1 1.5 2 2.5 3 3.5 4 4.5 Week 1 Week 2 Week 3 Week 4

Mesocycle 3

Volume

Unit 2- Coaching For Physique Athletes

Tr Training Periodization – Th The Importance Of Hav Having a a Pl Plan

0.5 1 1.5 2 2.5 3 3.5 4 4.5

Volume Over Successive Mesocycles

Volume

Unit 2- Coaching For Physique Athletes

Tr Training Periodization – Th The Importance Of Hav Having a a Pl Plan

• Developing a periodization plan

– Bodybuilding microcycles – Undulating on a day to day basis

• Prevent monotony
• Manage fatigue to optimize volume over microcycle
• Include strength work to encourage progressive
• verload

– Hypertrophy, Strength, Power

• Traditional long term linear periodization order
• Goal of most athletes

Unit 2- Coaching For Physique Athletes

Tr Training Periodization – Th The Importance Of Hav Having a a Pl Plan

• Developing a periodization plan

– Hypertrophy, Strength and Power

• In an undulating microcycle…day to day basis
• Daily Undulating Periodization (DUP)

– Specific to a bodybuilding microcycle

• Short term vs long term
• Optimize volume vs peak in power production
• Manage fatigue
• Progressive overload

Unit 2- Coaching For Physique Athletes

Tr Training Periodization – Th The Importance Of Hav Having a a Pl Plan

• Developing a periodization plan

– Hypertrophy, Strength and Power (HSP)

• Traditional setup in DUP

– Hypertrophy, Power, Strength (HPS)

• Modified setup in DUP (Zourdos, 2015 in review)

– Bodybuilding context

• Day 1 – Accumulate Volume
• Day 2 – Manage Fatigue
• Day 3 – Encourage Progressive Overload
• Repeat

Unit 2- Coaching For Physique Athletes

Tr Training Periodization – Th The Importance Of Hav Having a a Pl Plan

• Developing a periodization plan

– Day 1 – Accumulate Volume

• 6-12 repetitions, 8-9 RPE (1-2 RIR)

– Day 2 – Manage Fatigue

• 1/3 to 1/2 of day 1 volume
• “Power” (technique work) if needed, dual athletes
• Or higher reps, less sets, 6-7 RPE (3-4 RIR)

– Day 3 – Encourage Progressive Overload

• 1-5 repetitions, 8-10 RPE (0-2 RIR)

Unit 2- Coaching For Physique Athletes

Tr Training Periodization – Th The Importance Of Hav Having a a Pl Plan

Mesocycle 1 Day 1 (RPE 8) Day 2 (RPE 6.5) Day 3 (RPE 9) Day 4 (RPE 8) Week 1 4x10x70% 3x6x72.5% 3x5@82.5% 4x12x65% Week 2 4x9x72.5% 3x5x75% 3x4@85% 4x11x67.5% Week 3 4x8x75% 3x4x77.5% 3x3@87.5% 4x10x70% Week 4 (taper) 3x8x70% 2x4x72.5% 2x3@82.5% 3x10x65% Mesocycle 1 Day 1 (RPE 8.5) Day 2 (RPE 7) Day 3 (RPE 9.5) Day 4 (RPE 8.5) Week 5 4x10x72.5% 3x6x75% 3x5@85% 4x12x67.5% Week 6 4x9x75% 3x5x77.5% 3x4@87.5% 4x11x70% Week 7 (taper) 3x8x77.5% 2x4x80% 2x3@90% 3x10x72.5% Wk 8 (taper/test) 3-5RM test lift 1 3-5RM test lift 2 3-5RM test lift 3 3-5RM test lift 4

DUP strategy can be applied on a per day or per lift basis