"Block periodization, or the conjugate sequence, was originally developed by Verkoshansky for Olympic athletes, i.e. David Sandler, MS, CSCS is a professor of Exercise Physiology and Strength & Conditioning at Florida International University, one of the first schools to receive recognition from the NSCA. In undulating design, the stimulus is varied either within a weekly model (WUP) or in daily undulating periodization (DUP) where daily changes are made to either volume or intensity. For example, you can implement periodization training for your strength-training program by adjusting the following variables: The number of repetitions per set, or the number of sets of each exercise; The amount of resistance used; The rest period between sets, exercises or training sessions; The order of the exercises, or the types of exercises The benefits to using this form of periodization are an overall development of multiple qualities that are important to performance, as well as a way of being able to focus more on the general overall training effect of strength development. These phases are: alarm, resistance, and exhaustion. For the general fitness enthusiast, repetition range should be between 5 and 12. motor abilities necessary for your sport. It should be specific to the sport and/or the athlete. G.A.S. 2. It will also be assumed that the athlete is looking to improve overall strength and energy. To prevent this, a periodized program needs to be adapted, modified, and specifically set to meet the demands of your particular sport. . Peaking point: Since linear periodization is written for an annual training plan, it’s easy to cater this training style to a slow progressive peak. The hypertrophy phase is designed to increase the athlete's muscle mass, preparing them for higher intensity work to follow. • It’s important to take into consideration gender, age, strengths, weaknesses, objectives and training facilities etc. Week 21-24: 3 x 2. Most trainees fall into the first two categories I have mentioned, and there is more than enough to concern yourself with in those categories. A key component for developing good programs is the ability and the knowledge to for-see problems and have a method to modify them. In the case of many recreational athletes, this will vary quite a bit, as most are involved in several activities. Issurin, V., “Block periodization versus traditional training theory: a review,” The Journal of Sports Medicine and Physical Fitness, 2008, 48(1):65-75. Verkoshansky has stated on numerous occasions that Louie took different concepts from different systems, and simply used the term conjugate to mean a marrying of training concepts, or a running of these concepts concurrently. Lastly, we need to begin an understanding of the conjugate sequence model, or the model more commonly known as block periodization. This advanced concept model was introduced by noted strength professor Yuri Verkoshansky. Linear vs. Nonlinear Periodization: Which Is Better? In bodybuilding, the training might be organized around a particular bodybuilding event. • A program to Suit Your Player and Yourself! The hypertrophy phase is designed to increase the athlete's muscle mass, preparing them for higher intensity work to follow. With undulating design, there is enough variation in stressors to continually make progress without allowing your body to fully adapt to all the stressors taking place. Conference Lectures. For example, let’s look at a 6-month timespan. You could undulate your training intensities or volume on a weekly or daily basis. The concept of periodization for athletics is not a new concept, but its usage is of fundamental importance to anyone looking to make systematic improvements in their training and involve the often-forgotten variable of individualization. Comment on Magnush. Hypertrophy trai… Reset and begin again. Keeping in mind that time is always an issue, we recommend doing a complete body workout preceded, or followed by interval training, plyometrics, agilities and rotational training. Check out these simple workouts and fun exercises that can be done at-home with makeshift or no equipment at all. A Comparison of Linear and Daily Undulating Periodized Programs With Equated Volume And Intensity For Strength, Practical Comparison between Traditional Periodization and Daily-Undulated Weight Training Among Collegiate Track and Field Athletes, Athlete Profiling: Choosing A Periodization System To Maximize Individual Performance, Optimizing Periodization and Program Design Muscle Performance Adapations, Essentials of Strength Training and Conditioning, Block periodization versus traditional training theory: a review. While traditional periodization follows a pattern of hypertrophy, strength, power and peaking, it is not necessary for all sports to follow this format. Hypertrophy training involves sets in the 8 – 12 repetition range. The hypertrophy phase is a name given to a period within the pre-season and usually a period in where the athlete returns to his/her normal level after the off-season. These training loads must target different abilities (max-strength, explosive strength, max anaerobic power, etc.). DUP modeling has also showed a favorable increase in strength gains and CNS adaptation without the added muscle mass, which could benefit athletes in groups where weight classes are of importance. Once you have your training goal phases you will then need to outline volume and intensity levels for the yearly plan, such as in the strength phase this would require low volume and high intensity. Humble Beginnings. These two things have an inverse relationship. A basic example of a linear periodization setup is the popular five sets of five repetitions on core exercises such as squat, bench, deadlift, and power clean. This unilateral increase in concentration of loading will allow specific systems to achieve a higher level of stress. Rinse and repeat. RELATED: 3 Keys to Successfully Peaking for an Event. Since periodization is 99% theory anyways, let’s discuss the history and application of periodization and then make some takeaways for fitness and bodybuilding. To develop a sound training program, it is necessary to examine the sport requirements and/or client goals. Week 1-4: 4 sets of 10 reps. Week 5-8: 4 x 8. This table is adapted from Fleck and Kraemer, Designing Resistance Training Programs. If time permits, the two-day workout can be doubled, making four work days during a week. Ability to optimize performance over a specific period of time. Understanding Periodization: A Guide for Coaches and Programmers, comparing “block periodization” to some form of “linear periodization”. While traditional periodization follows a pattern of hypertrophy, strength, power and peaking, it is not necessary for all sports to follow this format. The hypertrophy phase is a name given to a period within the pre-season and usually a period in where the athlete returns to his/her normal level after the off-season. RELATED: Block Periodization Versus Linear Periodization: Which Is Better? Think of periodization as a continuum. You should also periodize your cardiovascular training for the same reasons—to further challenge your body while still allowing for adequate recovery time.If, for example, you’re a recreational runner, running for fitness, fun and the occasional short race, you’ll want to allow for flat, easy runs, as well as some that incorporate hills and others that focus on speed and strength.What you don’t want to do is complete the same run every time. Then figure out the actual exercises for weight training and intervals for the anaerobic/aerobic metabolic conditioning. The model lays out planned progression in the following way: The phases involved are a General Preparatory Phase (GPP), Special Preparatory Phase (SPP), Competition Phase (C), and Transition Phase (T). Build the Perfect Strength Training Program with Undulating Periodization! After linear strength gains have been exhausted on training programs like Starting Strength, Strong Lifts, Candito Linear Program, or GZCL Linear Progression, DUP is a sound training method that allows for steady progress without over-fatiguing the athlete. That being said, traditional modeling has proven unable to provide a multi-peaking approach to in-season performance or sufficient training stimuli to help intermediate-to-high level athlete’s progress. Since we will try to develop strength, power, balance, speed, and agility, we will favor doing a two-day or three-day workout. To develop skills, the skills must be practiced. See the graph below for a simple breakdown: Semantics causes problems in understanding periodization. In the restitution blocks, we are flipping it around. There are plenty of popular programs that provide basic linear progressions for beginners, but let's discuss how to apply those same principles once you plateau on your beginner program. see the progress you deserve from the time you put into training. explains the way your body restores itself to balance, or homeostasis, when faced with stressors. The only thing you have to change as an intermediate is to expand your rep ranges. However, in an attempt to become as efficient as possible, the body will adapt to the specific stimulus, maintaining its homeostasis. If you have been training consistently for less than two years, you are a beginner in training age. One athlete may be able to repeat this task again and again without issue. In the accumulation blocks, the focus is directed toward supporting motor abilities while simultaneously developing certain strength qualities necessary for the athlete with a limited volume load. The undulating design is based on the concept of Hans Seyle’s General Adaptation Syndrome. Many individuals confuse this approach with the Westside Barbell system, or conjugate method, developed by Louie Simmons. In most cases however, it is suitable to use the "best set" as the basis for the program. For periodization to work, it must be followed strictly. For instance, utilizing the squat exercise for hypertrophy within the first phase of your undulating block, you could do something like this for volume: From there, you could move into a strength block using 6/4/2 for example. Week 17-20: 4 x 3. Depending on time, it may be necessary to vary workouts from 2 to 4 times per week. 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