Re: Periodization Question?

[Guest guest]

---

Hi Brad!

I would first do a minicycle of repeated effort for a week then a

minicycle of maximum effort for a week then a minicycle of dynamic

effort for a week. During each minicycle I would have one day of

high, one day of medium, and one day of low volume.

Best wishes!

Dan Wathen, Youngstown (OH) State University, USA

In Supertraining , " bmbb1234 " wrote:

>

> If you had to chose between these two methods, which do you feel

> would be the better route to go:

>

> One week microcycle of Maximal Effort Method volume changes during

> microcycle

>

> One week microcycle of Repeated Effort Method volume changes during

> microcycle

>

> One week microcycle of Dynamic Effort Method volume changes during

> microcycle

>

> OR

>

> One week microcycle where all three methods are trained such as:

>

> Monday = Maximal Effort Method

> Wednesday = Repeated Effort Method

> Friday = Dynamic Effort Method

>

> First microcycle would be medium volume for all three methods

> Second microcycle would be high volume for all three methods

> Third microcycle would be low volume for all three methods

>

> Brad Hoffner

> Greeley, CO

>

[Guest guest]

>

> If you had to chose between these two methods, which do you feel

> would be the better route to go:

>

> One week microcycle of Maximal Effort Method volume changes during

> microcycle

>

> One week microcycle of Repeated Effort Method volume changes during

> microcycle

>

> One week microcycle of Dynamic Effort Method volume changes during

> microcycle

>

> OR

>

> One week microcycle where all three methods are trained such as:

>

> Monday = Maximal Effort Method

> Wednesday = Repeated Effort Method

> Friday = Dynamic Effort Method

>

> First microcycle would be medium volume for all three methods

> Second microcycle would be high volume for all three methods

> Third microcycle would be low volume for all three methods

***Brad: I would say that it depends on the goals you want to reach, if this

training is focused on strength, aerobic capacity,

flexiblity, power, rehabilitation, etc. It also depends on one

physical shape and capcity to adapt to the demand of training, so

more information is need here to make a better understanding of your

question.

One of the more basic method of periodization is the one created by

Matveiev, who proposed to alternate volume and intensity of the

training loads. Although this is a very basic method, we all agree

that one has to alternate hard training days with light training days

just to give the body the time to asimilate the demand of training.

As I said, it depends on one´s shape and capacity to cope with the

demand of training loads, but except for elite athletes, i would not

agree in doing one week microcycle of maximal effort, but it may be

okey in some cases. Power training, shock training and explosive

force training are very demand at the Central Nervous System level,

so you would need at least 24-48 hours of recovery, so doing a one

week of maximal effort may not be a good idea.

But this is a very interesting topic, I wait for your response to

give us more information so we can go further with this discussion.

Sebastian Scoles

Buenos Aires, Argentina

[Guest guest]

I think what I am trying to get at is this:

During a microcycle is it better to

1) Change volume but keep the method of training the same

OR

2) Change the method of training but keep the volume the same

Brad Hoffner

Greeley, CO

[Guest guest]

> I think what I am trying to get at is this:

>

> During a microcycle is it better to

>

> 1) Change volume but keep the method of training the same

>

> OR

>

> 2) Change the method of training but keep the volume the same

Hi Brad,

There are several ways to organise a microcycle, most depends on how you have

organised your macrocycle (e.g. numbers of microcycles and days). Personally on

a month program macrocycle I am used to adopt a ratio 3:1 that means 3

microcycles of loading and 1 of regeneration (4 weeks macrocycle).

Generally the volume decreases throughout each of the microcycles according to

the principle that at the beginning of the macrocycle you have more energy than

that you would have after 3 weeks of constant havy loads.

A well planned regeneration microcycle can be extremely useful and productive,

specially for natural athletes.

Cheers,

Luca Cardilli

Oxford, UK.

[Guest guest]

Hi,

I found some interesting responses to this one. Maybe some people could

make some book recommendations(maybe even textbooks?) that they found to

be excellent of useful in setting up periodization in their program. My

primary concern is strength and I'm currently following a Starr 5X5 type

program. Eventually the gains will stop and I too will need to

incorporate periodization so it'd be ideal to get that handled before I

get there.

Thanks,

Matt Kahl

Milwaukee, WI