Periodization for strength
Periodization.
It seems.that will never stop arguing about.what the best theory to use.accounting training plan.I think.that for most people.periodization workout is the best for strength gains and prevent overtraining.Periodization – the gradual cycling of.intensity and volume of training to achieve peak levels of strength.The cycle goes gradually from high volume and low intensity to low volume and high intensity training.The length of the cycle (usually several weeks) is selected, the dates of events.Typical powerlifting cycle consists of three phases – phase of hypertrophy.phase set of strength and power training phase.
Hypertrophy phase.
The first phase of the cycle – the phase of hypertrophy.It usually lasts from one to six weeks.At this time, the approaches of 8-10 repetitions with intensities from 65% to 79% of the maximum RM.Hypertrophy phase is responsible for developing a good muscular and metabolic base for the rest of the cycle.Rest between sets is contained in an interval of forty-five seconds to fifteen minutes: such a short pause can improve the production of primary anabolic hormones.such as testosterone.growth hormone and insulin-like growth factor.at the same time minimizing the production of cortisol.
Phase of force.
Phase of the development of force, the second phase of the cycle usually lasts from two to eight weeks.During this process the approaches of 5-8 reps.intensity gradually increased to 80-90% of maximum RM.Obviously this phase of the cycle is designed to increase muscle strength.Rest between sets should be longer – about five minutes to ensure complete recovery of muscle.
Phase of training facilities.
The last phase of the cycle – the phase of training facilities.Here, the approaches of 1-4 reps with intensity.gradually increasing from 90% to 107% of RM.During this phase the athlete reaches peak strength for the competition.Rest between sets should be even longer – 5-10 minutes: muscles must fully recover between sets at maximum intensity.
After the cycle.and competition.if any.best to rest for 1-2 weeks.as high-intensity work, single repetition is tiring and body and spirit.One to two weeks is enough.to fully recover from the tremendous stress.received during the training phase power.This holiday can be both active and passive.
The development cycle for powerlifters.
The following example shows the organization of training for powerlifting cycle.I stress.that this routine – just an example.and by no means is the only program using periodization.
Monday – Squat.
Wednesday – Bench Press.
Friday – Deadlift.
Saturday – Light workout for bench press (optional).
You need to know the maximum weight.you can use the approach of the four.three.two or one repetition.Sure.most accurate result can be obtained only from the set of one repetition.but it is possible to calculate the maximum one-time achievement.using the maximum achievement in a set of 2.3.4.5 reps.Here's the formula:
Take your best weight and multiply it by a given number of.
2 reps -? x 1.06
3 reps -? x 1.12
4 reps -? x 1.15
5 reps -? x 1.18
You will receive your maximum single doctizhenie.
Warm-up
Warm up in powerlifting are only to slightly raise the temperature of the body and prepare for some serious work.DO NOT wear during warm-up.Use only 4-5 sets with low repetitions and gradually rising, LIGHT WEIGHT.Here primerrazminki for someone who is squatting over 300 kg.
70 kg – 10 rep.
100 kg – 5 rep.
150 kg – 3 rep.
200 kg – 1 rep.
240 kg – 1 rep.
Working approaches.
In them you will get stronger.It is very important rest between sets.To the energy level back to 100%, you sometimes need three to ten minutes rest.So REST YOUR TIME.I am sure that 2-3 high intensity sets are sufficiently.Remember, intensity – the key to strength, NOT VOLUME.We're not trying to be a bodybuilder in powerlifting.In two sets, we can work at 120%, without having to conserve power on the fifth or sixth approach.
Here is a program.Given percentage of the maximum RM.
Week 1 – 70% x 3 sets of 10 repetitions
Week 2 – 70% x 3 sets of 10 repetitions
Week 3 – 73% x 3 sets of 8 reps
Week 4 – 76% x 3 sets of 8 reps
Week 5 – 79% x 3 sets of 5 reps
Week 6 – 82% x 3 sets of 5 reps
Week 7 – 85% x 3 sets of 5 reps
Week 8 – 88% x 3 sets of 5 reps
Week 9 – 91% x 3 sets of 3 reps
Week 10 – 94% x 3 sets of 3 reps
Week 11 – 97% x 2 sets of 2 reps
Week 12 – 100% x 2 sets of 2 reps
Week 13 – 104% x 1 set of 1 repetition
Week 14 – 107% – 111% x 1 set of 1 repetition
Now you have a maximum one-time achievement for the next round! You can add 7-11% every 12 weeks.If you have a certain persistence.After a while you will achieve very good results.so be patient and persistent.You can add more weight to these quantities, if necessary.I can give you a plan to get stronger, but the loading bar, then you'll.Do not be fooled.
