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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

Training Periodization – Th Tr 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

Training Periodization – Th Tr 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

Training Periodization – Th Tr 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 Volume Over Successive Macrocycles 5 4.5 4 3.5 3 2.5 2 1.5 1 0.5 0 OS '05-06 CP '07 OS '07-08 CP '09 OS '09-10 CP '11 Unit 2- Coaching For Physique Athletes

Training Periodization – Th Tr 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