Phase boosting refers to the careful management of training phases to achieve the desired effect. INThe scientific principles of strength training:
“The first step in understanding the logic of increasing the phase is to realize that a particular type of training phase now can enhance the benefits of a different type of training later. This means that training for one skill can later improve training performance for another skill. So you could say that the training phase of the first workout "amplifies" (or improves) the results of the second workout." (278)
Specificity guarantees progress, but sometimes specificity just leads to a plateau. As your body adapts to a stimulus, it becomes more and more adapted to deal with that stimulus, leading to some degree of "resistance". If you do the same thing over and over again, it becomes obsolete over time. How can we overcome it?
We can get around this by making some variation in our training. This can be as simple as swapping out a big lift for a similar variation (narrow-grip bench press instead of regular bench press, or front squat instead of back squat). The “muscle mix-up” rule, often touted in the industry, is an overuse of the variability rule – some changes are good, but more is NOT better. This minimal variation ensures that the stimulus is new and fresh in the body while working with weights that have a high degree of transition to what we are trying to train.
Suppose your goal is to maximize your bench press strength in a powerlifting competition in four months, as measured by maximum single repetitions. A highly specific training method would be to only do single repetitions of the bench press as hard as possible - but if you were doing nothing else you would quickly stabilize/resistance to further improvement within a month or two, then your strength would stagnate and probably decline before reaching the fourth month.
Instead, you start with less specialized training (narrow-grip bench press or higher rep ranges), and as the months go by, the number of reps decreases, the weight increases, and you go from narrow-grip bench press to standard trace in about a month. apart from. You're also starting to train on and off more often to prepare for the necessary break in powerlifting competition. Now you spent the first few months training with a high degree of transfer before switching to a more specific style of training and practicing with it until you hit a plateau, but before you start to plateau. You have maximized your strength in this four-month mark by carefully organizing your training. This is the idea of phase gain.
In the refinement phase, you organize your training into different cycles to achieve the desired effect at the desired time. The farther from that time, the less detailed your training should be. Then as you get to that point, you develop these less specific training methods, gradually increasing the specificity up to the point of performance/test. This is a periodic manipulation of specificity and variability to achieve the right results at the right time. This way you encounter less resistance in the form of diminishing returns and develop more fully. This leads to greater results.
Phase gain for strength often involves building endurance in higher rep ranges before moving on to lower rep ranges, heavier weights, and more specific exercises that mimic what they'll see in competition - this built endurance allows you to ultimately perform more volume with heavier weights leads to better strength.
For example, a strength athlete might start by focusing on size (intensity 60-75%), then increase the focus on strength (intensity 75-90%), and then build peak block (intensity 80-95%). smaller volume).
The sizing phase often depends on manipulating the joining, cutting, and holding phases for the best results in size growth. Bodybuilders focus on steadily increasing overall volume while bulking and maintaining volume while cutting to maintain as much muscle mass as possible.
For example, a bodybuilder can focus on a calorie surplus and increase volume in reps and sets while bulking, then focus on maintaining that training volume as much as possible while in a calorie deficit.
Strengthening the phase for endurance athletes involves manipulating endurance and speed training to achieve desired race pace in competition. In the off-season, you focus on building overall endurance and speed before moving on to distances and speeds more in line with what you want to compete in.
For example, suppose a runner wants to complete a 1,600m race in the shortest possible time. The previous time was 8:00 and they want to correct by 7:45. So they want to be able to run at a pace of 7:45 miles for a total time of seven minutes and forty-five seconds. They start running with sprints as fast as possible (much faster) and long distance sprints (much slower). They then progress by practicing increasingly similar strides and distances, steadily increasing the duration of sprints and decreasing the duration of long runs, until they converge on a 1-mile distance.
Unsurprisingly, this method is very advanced and probably doesn't matter unless everything else (specificity, overhead, recovery) is kept under control. Most often, phase boosting is used by competitive athletes to prepare for specific competitions. You probably don't need to use it unless you want to compete or are just trying to maximize your sporting potential as a hobby.
Phase reinforcement is essentially the intelligent organization of long-term training. In the previous post, I analyzed how training should be organized in a week. Phase augmentation is a clever arrangement of several weeks to achieve the desired training effect. The usual unit of phase gain is "cycle".
A cycle can really be any length, but the most common length is 1 month - that's long enough to matter but not long enough to be weird. Within the phase initiation plan, the practitioner's goals change from month to month, so the cycles are typically marked with the goals of that cycle. You could say that a strength athlete is in a growth cycle and an endurance athlete is in a cycle of building an endurance base.
Closely related to the concept of phase amplification is the concept of block periodization. Block periodization is the original application of phase boosting and involved dividing an athlete's year into cycles called blocks. These blocks had fancy names like accumulation, intensification/transmutation, realization. Block periodization largely refers to the very specific application of phase enhancement to strength and power in athletes - while this is the most familiar and well-known form of phase enhancement, it is only one of many possible approaches. People have probably heard of it - but at the same time, periodization of blocks is not widely known, even among many strength athletes.
As discussed, the intention is to incorporate less specific features into more specific features. The typical athlete who wants to perform on the court has a general progression of stamina - height - strength - power, so blocks or cycles should be structured like this, with the final cycle leading up to the day of the competition or season. Progression for a powerlifter is usually just strength-size or perhaps strength-size-strength, because strength (seemingly) is not really the goal of lifting weights, strength is. For bodybuilders, progression is usually endurance or strength - size (calorie surplus) - size (calorie deficit).
It is not necessary to arrange phase-enhancing style workouts to get results. Overload and specificity guarantee progress. Deloads and the proper organization of your weekly workouts help smooth out long-term progress and mitigate the necessary plateaus you encounter. However, to be successful in the long term (6 months+) you need to structure your training more carefully to avoid overall stagnation - this is the idea and purpose of potency and phase variation.
- Periodization for beginners
- Intermediate periodization: Weekly training organization
- Indirect periodization: the pitfall of linear periodization
- Linear periodization done well
- Understanding sets, reps, and intensity
- Self-tuning for optimal programming
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There are typically three phases used in a periodization training cycle: long term (macrocycle), medium term (mesocycle), and short term (microcycles) ( 2 ).What are the 4 periods of the traditional periodization model? ›
Thus, the conventional periodization model includes four distinct periods: preparatory, first transition, competition, and second transition.What is the 4 week periodization program? ›
So the first four weeks would follow the normal program as prescribed in Phase 1. Week 1 would involve reps in the 12-15 rep range, week 2 would be reps in the 9-11 range, week 3 would use reps in the 6-8 range and week 4 would involve reps in the 3-5 range.What are the 3 most common types of training periodization and when to use them )? ›
Periodization consists of three types of cycles: A macrocycle refers to your season as a whole. A mesocycle refers to a particular training block within that season; e.g. the endurance phase. A microcycle refers to the smallest unit within a mesocycle; usually a week of training.What are the 4 phases in training for high intensity high performance sports? ›
Believe it or not, there is a method to sharpening sprinting skills. Sprint training is broken down into four different phases; strength training, acceleration, fine tuning your form and group practice sprints.What are the different training phases? ›
The primary phases are broken into: stabilization, strength, and power. Within these high-level phases of training, there are sub-phases including stabilization endurance, strength endurance, hypertrophy (muscle growth), max strength, power, and max power.What is the power phase of periodization? ›
The power phase is the last phase before the competition period. The volume is reduced but the intensity is kept high, allowing for the development of qualities such as; rate of force development, explosive strength, speed of movement and relaxation.What is the order of periodization? ›
To start, you need to know the basics, which is the three cycles of periodization training: Macrocycle, Mesocycle, and Microcycle.What is the first phase of periodization training? ›
Phase One: Preparation
It is common for athletes to take time off from training after their season ends. So the goal of the first phase of periodization training is to return a rested athlete to training via a slow, controlled routine. New exercisers can also use this phase to build fitness slowly and safely.
Planning that spans over a 12‐month period is referred to as a macrocycle, and two subdivisions are the mesocycle (3‐4 months) and the microcycle (1‐4 weeks).
The classic approach—known as “ linear periodization”—entails reaching for heavier weights every few weeks, progressing from a high training volume at a low intensity (think: 3 sets of 12 to 15 reps) to a low training volume at a high intensity (think: 5 sets of 3 reps) during the course of several months.What is the hypertrophy phase of periodization? ›
The hypertrophy/endurance phase occurs at the beginning stages of the preparatory period lasting one to six weeks. The goal of this phase is to develop more lean body mass and/or increase endurance capacity. The training starts at a rather low intensity and higher volume.Which periodization model is best? ›
It's the opposite of linear periodization, so you'll be increasing volume and decreasing intensity over time. Most studies show linear periodization is more effective. However, reverse periodization has its place. For example, if you wanted to develop muscular endurance or work capacity.
Three key phases to exercise are the warmup, training, and the cool down. During the warmup you ready the body for what's to come. In the middle phase, you perform the strenuous work. And in the cool down period, you bring your body back to a resting state.What are the workout 3 phases? ›
There are three phases of exercise: power, strength and endurance. Gallagher recommends sticking with each phase for four to six weeks. Power is explosive movements in the four to six reps range. Strength is heavyweight and about eight to 10 repetitions.What are the 4 pillars of athletic performance? ›
Within exercise and fitness there are multiple factors to consider. However, there are four main pillars of fitness, consisting of strength, aerobic capacity, flexibility and body composition.What are the five 5 phases of the training cycle? ›
Training can be viewed as a process comprised of five related stages or activities: assessment, motivation, design, delivery, and evaluation.What are the four 4 phases of exercise? ›
Research has shown that it's important to get all four types of exercise: endurance, strength, balance, and flexibility. Each one has different benefits.What are the four modes of training? ›
- On-the-job oriented training methods: ...
- Simulation Methods: ...
- Knowledge-Based Method: ...
- Experiential Methods:
Periodization provides structure, a plan to get to your goals, while progressive overload is a component of that plan.
Program Design as a Recovery Strategy
Periodization is a method of organizing the variables of program design to create metabolic fatigue, mechanical overload or a combination of the two during a workout, while also allowing for adequate rest between sessions in an effort to achieve desired adaptations.
As a general rule, most phases will last 3-4 weeks. This is an important phase as it prepares athletes for strength work to come in the later phases of training.What do the principles of periodization include? ›
Wrap Up. There are 4 major reasons to use principles of periodization in your training programs: The Principle of Accommodation, The General Adaptation Syndrome, scientific study, and the fundamental relationships between different physical qualities.Why is block periodization the best? ›
But using block periodization can add structure—and results—to your workouts. Block periodization is an effective way to work on all areas of fitness, including running speed, cardiovascular endurance, and muscle strength. Weight loss, and better weight management, will come as a byproduct of improved physical fitness.How long is each phase starting strength? ›
Each phase can be anything from 3 to 8 weeks long depending on your individual situation. I tend to start most strength athletes off with around 4 weeks per phase.What is intensity and volume in periodization? ›
The linear periodization model takes the all-important progress-based approach and starts with high volumes and low intensities, continuing the inverse relationship across time. Intensity (weight on the bar) continues to increase as volume (total reps and reps per set) continues to decrease.What is parabolic periodization? ›
Parabolic Periodization is designed to customize and implement your program creation process from scratch in just a few hours. Easily duplicate this system for each of the three athlete types and help your athletes make real progress.What is an example of periodization? ›
An example of linear periodization is adding weight (load) to a given exercise each training session until that 4- or 8-week block is completed. An example of undulating periodization would be doing a high-volume / low-intensity session followed by a low-volume / high-intensity session the following week.What are the disadvantages of periodization? ›
- Typically, linear periodization doesn't work well with intermediate and advanced clients because their rate of adaptation has slowed and they need more variation to drive progression. ...
- It may be boring. ...
- Coaches are impatient.
Linear Periodization is a programming style that gradually increases intensity while decreasing volume over time. This style of training has proven effective in all stages of training. This program is especially great for beginners, because of its simplicity and effectiveness.
The Hypertrophy Phase (2-6 Months) Overcoming the adaptation phase, you'll feel minimal pain and aches after working for each muscle group if any. Say hello to volume! Get ready to lift heavier, reduce your reps and lower your rest times.How many reps should you do during the hypertrophy phase? ›
A moderate repetition scheme with moderate loads (from 8 to 12 repetitions per set with 60% to 80% of 1RM) optimizes hypertrophic gains.How do you periodize strength and hypertrophy? ›
- Weeks 1-4: 10-12 reps. Weeks 5-8: 8-10 reps. Weeks 6-8: 6-8 reps.
- Weeks 1-3: 10-12 reps. Weeks 4-6: 6-8 reps. Weeks 7-9: 8-10 reps. Weeks 10-12: 4-6 reps.
- Week 1: 10-12 reps. Week 2: 8-10 reps. Week 3: 6-8 reps. ...
- For example: Day 1: 10-12 reps. Day 2: 8-10 reps.
A most important aspect of periodization training is the planning of the recovery. The use of repetition zones are most useful in this design as the different loads may challenge different muscle fiber types. The key aspects of periodization include creativity, strategic planning, and exploitation of the recovery.What style of periodization is best for bodybuilding? ›
Block periodization with some sort of undulation, whether it be weekly or daily, is probably going to help maximize gains, no matter what type of bodybuilder you are.What is triple periodization? ›
literally means that calendar year can be divided into three to five macrocycles of only 12 to 15 weeks duration each.Is one of the most often ignored phases of a fitness program? ›
Stretching is most neglected component of fitness.What are the phases of good exercise? ›
- Pre-contemplation: This person is not even thinking of exercising. ...
- Stage 2: Contemplation. This person is thinking about it but hasn't done anything about it. ...
- Stage 3: Preparation. If you're here, you're still not working out! ...
- Stage 4: Action. ...
- Stage 5: Maintenance.
Examples of exercises that develop muscular strength and power include resistance training, such as weightlifting, bodyweight exercises, and resistance band exercises. Running, cycling, and climbing hills are also options.What are the big 3 gym exercises? ›
Exercises differ in quality. Some are superior to others. A chosen few are also known as the "big three." The bench press, squat, and deadlift are the "big three." These are the three lifts that powerlifters utilize to compare their strength to that of the competition using the combined total.
Start with 3 reps, then rest for 15 seconds. Then complete 4 reps and rest for another 15 seconds. Then 5 reps, then 6 reps and a final set of 7 reps.What is 3 3 3 exercise? ›
*Name three sounds you hear. *Move three parts of your body — your fingers, shoulders, and then feet. *And point out three things you see. “Whenever you feel your brain going 1000 miles per hour, try this exercise to help bring you back to the present moment,” the psychologist said.What is a periodization model? ›
Periodization is the planned manipulation in your training variables, i.e. volume, intensity, frequency, rest periods, exercise selection, range of motion. The main two things people periodized, however, are volume and intensity.What is first transition phase periodization? ›
First Transition Period - a link between preparation and competition phases designed to focus on the development of strength and translating strength to power. The last week of this period is at a reduced volume, intensity or a combination of both to achieve recovery.What are the key aspects of periodization? ›
The key aspects of periodization include creativity, strategic planning, and exploitation of the recovery. Periodization is a systematic type of resistance training that involves specific training phases.What is the strength phase of periodization? ›
In linear periodization—sometimes called classic periodization—strength training progresses from a low intensity to a high intensity across the entire macrocycle, generally progressing from high repetitions of lighter resistance to low repetitions of higher resistance. The goal is to increase strength and power.What type of periodization is best for hypertrophy? ›
Several studies indicate that linear periodization, undulating periodization and block periodization are all effective for attaining hypertrophy goals. You may want to consider employing each of these periodization types (as well as flexible undulating periodization) during the year to provide variety for your clients.How long is the preparatory phase in periodization? ›
The general prep phase is 10 weeks and starts with a five-week mesocycle focused on building strength endurance, followed by another five-week mesocycle focused on hypertrophy. The objectives of these phases are to stimulate increases in lean body mass and work capacity.What are the 3 phases of exercise? ›
There are three phases of exercise: power, strength and endurance. Gallagher recommends sticking with each phase for four to six weeks.What are the four phases of sports training? ›
Basically, the periodization of an annual plan has four major stages: preparatory phase, pre-competition (pre-season) phase, competition (season) phase and transition (off-season) phase.
Traditionally, the preparatory period is subdivided into general and specific phases. The general preparatory phase typically occurs during the early part of the period and often targets the development of a general physical base (3).What are transitional phases? ›
Abstract. Transitional phases in the course of Human Development which divide the course of development into different steps, have been searched far from the old. These transitional phases are very often seen to be at least initiated by physical resp.What is the main goal of the transition phase? ›
The primary purpose of this phase is to successfully deploy your solution into production (or the marketplace). The Transition process goals are: Ensure Production Readiness. Deploy the Solution.What is a hypertrophy phase? ›
Hypertrophy is the process in which we cause microscopic tears in our muscle fibers from repetitive contraction of the muscle group. This phase is best achieved when performing 8-12 reps of the maximum weight within your capability from a single-weight training exercise.