EXERCISE
One way to ensure optimal gains in conditioning, strength and power is to periodize a strength training program. Periodization involves dividing the training process into specific phases. In order to do this, we can modulate variables such as volume (sets and number of repetitions) as well as the intensity within each phase of the training cycle. There are several different types of periodization training schemes in the literature, all of which are valuable based on the individual’s goals.
A training cycle is termed a mesocycle which lasts approximately 12 weeks. Each phase within the mesocycle is termed a microcycle which lasts 1-4 weeks.
One particular method that is popular among athletes and power lifters is Linear Periodization. This method involves three phases: Hypertrophy phase, strength phase and a power phase. It involves a large initial training volume with low intensity during the hypertrophy phase, with steady decreases in volume and increase in intensity during the strength and power phases.
The following table depicts a typical 12 week cycle of a linear periodization method for training:
Hypertrophy phase
Weeks 1-4
Intensity = 55-70% RM
Reps: 8-15
Sets: 3-5
Strength phase
Weeks 5-8
Intensity = 75-80% RM
Reps: 4-6
Sets: 3-5
Power Phase
Weeks 9-12
Intensity = 85-90% RM
Reps 1-3
Sets: 3-5
During the hypertrophy phase the muscles are becoming conditioned and the individual athlete will begin to see increases in lean body mass. The load is approximately 55-70% of 1 RM (Rep max = load that can be lifted 1X).
During the strength phase the goal is to increase strength, which is the ability to produce force. The mechanism by which force is increased has been attributed to increase in muscle cross sectional area and an increase in neural drive. The load is increased to 75-80% of 1RM and volume begins to decrease with number of reps per set.
The final phase is the power phase designed to produce power. Power is the rate at which work is performed and is the product of Force X velocity. The load is much heavier and volume has decreased considerably. This may also involve plyometric activity in which loads are decreased but the velocity is much faster (i.e, plyometric activities).
Conclusion:
There is a body of literature that compares various periodization methods and all have their advantages and disadvantages.
One particular point that most of the literature agrees is that in order to produce the changes needed for a particular sport, activities of daily living or even rehab, a periodized program is superior to a non-periodized program.
Based on literature, no definitive conclusions can be made at this time as to which periodized program is best. The program should be tailored to meet the needs of that particular individual and take into consideration other factors such as injuries and upcoming meets/practices.
In order to have power, one must have the strength and conditioning to succeed in his or her sport and training variety is important for stimulating further strength development.
