Periodisation
When planning resistance training programmes, variety is a key factor in long term progression. A fundamental mistake of many individuals seeking for exercise programmes is to assume that there is one 'magic' workout that will deliver the results they've been looking for. This approach is extremely limited and unproductive in the long term. Any resistance programmes training programme is little more than a stimulus for the body to adapt to, and if long term progression is to be achieved, the stimulus must be changed on a regular basis. Resistance training programmes can be separated into training blocks that can be performed for a period of time in order to elicit an adaptive response. These blocks of training can be referred to as training phases or cycles.

A typical training phase should generally last 4-8 weeks. However, novice individuals may continue to achieve progress on a new stimulus for longer periods (i.e. 8 weeks plus) whereas, very advanced individuals may require shorter training phases in order to sustain progression, (i.e. 4 weeks or less). As well as adhering to the majority of the research based advice regarding phase length, the 4-8 week training phase guideline fits conveniently into the calendar monthly cycle. This makes the various training cycles easier to track and potentially more attractive for the participant to look forward to.

By strategically varying the objective of each training phase I can build logically towards the overall macrocycle objective. Simplistically, this progression should follow the basic progression pyramid approach as outlined below. The individual needs to 'earn the right' to progress to the top of the pyramid by performing the base layers first. The general sequence of endurance, hypertrophy and strength should be adhered to.

Strength

Hypertrophy

Endurance

When planning to vary the training objectives for each training phase, we'll adopt a logical approach. Key points to consider are making the intensity and volume increments manageable. For example, it would not be advisable to progress from basic whole body endurance programme straight into a full hypertrophy based split routine. The jump in volume and intensity would be too much to handle.

The table below shows Set and Reps schemes for the different resistance training objectives, however it should be noted that these are guidelines only. These will be adapted to meet the requirements of each individual.

Resistance Training Guidelines

Training Goal: Strength: Hypertrophy: Endurance: Intensity High Moderate Low Loads as % of 1RM > 85% 67-85% < 67% Reps / Duration 1-5 6-12 12+ Recovery (Rest periods) between sets 3-5 min. 1-2 min. 30-60 sec. Sets per Exercise 2-6 3-6 2-3 Frequency per muscle group 1-2 x / week 1-2 x / week 2-3 x / week

Consider the example in the table below. In this case study, the participant is a bodybuilder wishing to return to training after a long lay off period. Hypertrophy training requires moderate intensity and high volume. This individual will need to build up both variables progressively in order to prepare the body for muscular gains and avoid injury and overtraining during the hypertrophy phases to follow.

Example of an Annual Periodisation Plan

Reps Jun Jul Aug Sep Oct Nov Dec Jan Feb Mar Apr May 1-3 MS 4-5 BS 6-8 H2 8-12 H1 H1 8-12 SE SE H3 H3 12-15 E2a E2b E3 15-20 E1

Starting at the base of the basic progression pyramid, the programme initially focuses ondeveloping muscular endurance. Within the initial endurance phases the intensity (weight) and volume (sets) progresses in preparation for the more challenging work to follow.

Review of Sets and Reps schemes for Periodised training year

Mesocycle: Sets / Muscle: Reps: Objective: Notes: Jun E1 2 15 - 20 Endurance Whole Body Jul E2a 2 - 3 12 - 15 Endurance Whole Body Aug E2b 3 - 4 12 - 15 Endurance Whole Body Sep/Oct SE 3 - 4 8 - 12 Strength Endurance 2 way split Nov/Dec H1 5 - 6 8 - 12 Hypertrophy 3 way split Jan H2 6 - 8 6 - 8 Hypertrophy 3 way split Feb BS 4 - 8 4 - 5 Basic Strength 2 way split Mar E3 3 - 4 12 - 15 Endurance Whole Body Apr/May H3 6 - 8 8 - 12 Hypertrophy 3 way split

A key area in this individual's long term periodisation plan is the transition from muscular endurance training to the hypertrophy phases. In order to make this transition smoothly a phase has been included that combines the hypertrophy and endurance guidelines. This phase has been entitled strength endurance. The strength endurance phase utilises hypertrophy intensity (weight and rep ranges), while maintaining the volume at manageable levels. This will allow the individual to develop adequate tissue tolerance, anaerobic fitness and strength in the connective tissues in the order to be able to handle the full hypertrophy workload.

An additional key point to note from this example is the progression from hypertrophy in January, to a Basic Strength phase in February. Although this individual's overall objective is hypertrophy, a strength phase would be of benefit, as it would enhance neural pathways and motor unit recruitment, thus promoting enhanced force production. The change of stimulus to strength may directly lead to some hypertrophy; however it would also allow subsequent hypertrophy phases to be performed with greater force production potential (i.e. greater levels of strength). This may enable the individual to recruit and subsequently fatigue higher threshold motor units during hypertrophy work, thus enhancing muscle growth potential.

A final area to note in this periodised example is the change from the Basic Strength phase in February to the endurance phase in March. Note that Maximal Strength would have been the next stage, but in this particular case we wanted to build a strong base first. However going back to Endurance, this marked decrease in intensity would provide the individual's body with an opportunity to recover from the rigours of a nine month incremental training schedule. This phase would be of additional benefit as it would allow the individual to make a direct comparison between their March training status, and their fitness levels from similar phase performed eight months earlier (August). Such direct comparisons can prove highly motivational and spur the individual on to attain new levels of success.

By reviewing the previous example of a periodised training year for a bodybuilder returning to training, it is clear to see the benefits of logically including training phases outside of the individual'sdesired repetition range. As your personal trainer I'll be able to make logical inclusions in your training schedules as well that are justifiable, in order for you to achieve you deliberate goal.