training periodization – the importance of having a plan...2016/03/02 · unit 2- coaching for...

Unit 2- Coaching For Physique Athletes

Training Periodization – The Importance Of Having A Plan

SBS Academy: Unit 2Module 2.7


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


Training Periodization – The Importance Of Having a 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?



• 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



• 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



• 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



• 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


ResistanceExercise-specificRatingofPerceivedExertion(RPE)

Rating DescriptionofPerceivedExertion

10 Maximumeffort

9.5 Nofurtherrepetitionsbutcouldincreaseload

9 1repetitionremaining

8.5 1-2repetitionsremaining

8 2repetitionsremaining

7.5 2-3repetitionsremaining

7 3repetitionsremaining

5-6 4-6repetitionsremaining

3-4 Lighteffort

1-2 Littletonoeffort


Percentage 1RM RepetitionsAllowed

100% 1

95% 2

90% 3

85% 4-6

80% 6-8

75% 8-10

70% 10-12

65% 12-15



• 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)



• Volume, Intensity, and Frequency– Intensity (load)– Volume vs Time Under Tension (TUT)

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



• 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%



• 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



• 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



• 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



• 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



• 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



• 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



• 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



• 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



00.51

1.52

2.53

3.54

4.55

OS'05-06 CP'07 OS'07-08 CP'09 OS'09-10 CP'11

VolumeOverSuccessiveMacrocycles



• 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



• 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



00.51

1.52

2.53

3.54

4.5

Week1 Week2 Week3 Week4

Mesocycle1

Volume



00.51

1.52

2.53

3.54

4.5


Mesocycle2

Volume



00.51

1.52

2.53

3.54

4.5


Mesocycle3

Volume



00.51

1.52

2.53

3.54

4.5VolumeOverSuccessiveMesocycles

Volume



• 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

overload

– Hypertrophy, Strength, Power• Traditional long term linear periodization order• Goal of most athletes



• 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



• 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



• 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)



Mesocycle 1 Day1(RPE8) Day2(RPE6.5) Day3(RPE9) Day4(RPE8)

Week1 4x10x70% 3x6x72.5% [email protected]% 4x12x65%

Week2 4x9x72.5% 3x5x75% 3x4@85% 4x11x67.5%


Week4(taper) 3x8x70% 2x4x72.5% [email protected]% 3x10x65%

Mesocycle 1 Day1(RPE8.5) Day2(RPE7) Day3(RPE9.5) Day4(RPE8.5)

Week5 4x10x72.5% 3x6x75% 3x5@85% 4x12x67.5%


Week7(taper) 3x8x77.5% 2x4x80% 2x3@90% 3x10x72.5%

Wk 8(taper/test) 3-5RM testlift1 3-5RMtestlift2 3-5RMtestlift3 3-5RMtestlift4

DUPstrategycanbeappliedonaperdayorperliftbasis

training periodization – the importance of having a plan...2016/03/02 · unit 2- coaching for...

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