Periodization
Sets, Reps,
%
The
following charts have exercises listed with sets, reps, and percentages. These charts can be used for any sport or
with any type of training program.
(Alternating Periodization)
Chart 1 lays out the reps, sets, and
percentages for an 8-week standard program in an
easy to read format.
(Linear Periodization)
Chart 2 lays out the reps, sets, and
percentages for an 8-week standard
program with variation.
(Alternating Periodization
and Pyramid Sets)
Chart 1 lays out the reps, sets, and
percentages for an 8-week secondary program in an
easy to read format.
Load and repetition assignments
based on training goal:
Goal =
Strength
% of 1RM = 85% or higher
Rep range = 5-6
Goal =
Power
% of 1RM = 80-90% (single effort lift), 75-85% (multiple effort lift)
Rep range = 1-2 (single effort lift), 3-5 (multiple effort lift)
Goal =
Hypertrophy
% of 1RM = 67-85%
Rep range = 6-12
Goal =
Muscular endurance
% of 1RM = Less than 67%
Rep range = Greater than 12
Types
of Periodization
Periodization is the
process of manipulating training loads and volumes (sets, reps, %) in order to
achieve specific training goals. There
are 4 basic ways to periodize training: linear,
alternating, micro, and conjugate.
In linear periodization
you simply decrease volume and increase intensity each week until reaching a
peak. For example, start with sets of 15, then next week do 12, then 10, etc
down to 1-3 reps, increasing weight each week. This is going to work best using
a split routine, like upper/lower or push/pull.
Alternating periodization is simply
alternating between phases of higher volume (8-15 reps) and higher intensity
(1-6 reps). You'd do 3-4 weeks of high
volume, 3-4 weeks of high intensity, then repeat. This
can work with a split or a full-body routine.
Micro-periodization is periodizing through the week. Monday would be a high volume day, Wednesday
a light day (or possibly speed day), and Friday a high intensity day. This is
an extremely effective method of periodization for
building strength and is outlined well in Practical Programming, a book I
highly recommend for anyone who lifts weights. This method works best with a
full-body routine.
Conjugate
(or more accurately concurrent) periodization is
training multiple qualities at once. For
example, there are no 'phases'--you're trying to build size, strength, and
speed all at once every week. Micro-periodization can
be considered a form of this, but conjugate periodization
has more time dedicated to each quality every week. It's most effectively used
in a lower/upper body split, having two days devoted to each, each week. One
day is for max strength, the other for speed (or possibly size), and after the
main lifts are performed, less stressful exercises are performed at a high
volume for hypertrophy. This method is made famous by the Westside Barbell
Club. For more
information pick up “Science and Practice.”
All of these methods are effective for different reasons,
the best thing to do is try them all out for 3-4 months at a time.
Below is a link to an NSCA article on the basics
of periodization training for athletes. Please note
that Table 2 in the article is labeled incorrectly!
http://www.nsca-lift.org/perform/issues/0109.pdf