Periodization

Question 1

What are the 3 stages/training levels in periodization

Answer 1

1. Foundations
2. Evolution
3. Mastery

Question 2

Stages

Foundations Stage
- how long?
- what are we looking to do?
- do we complete a lifestyle goal?
- is there a model?

Answer 2

• 2-12 weeks, 4+ if new
• looking for skill acquisiton and good technique/form
• core bracing and proper breathing
• enhance mobility and stability
• Achieve 1 lifestyle goal
• No model!

Question 3

Stages

Foundations for Resistance Training
- when can we move beyond foundations?
- pulls:push ratio
- mains, accessories, supplementals

Answer 3

• usually full body program
• can move beyons when they can complete 10 high quality reps of their main exercises
• plan for 2 horizontal pulls for every push
• have exercises externally stabilized as much as possible
• mains: 5-12 reps, 1-3 RIR
• accessories: 12-30 reps, 1-3 RIR
• supplementals: 8-12 reps, 1-3 RIR

Question 4

Stages

Evolution Stage
- how many lifestyle changes?
- what are we doing?

Answer 4

• achieve 2+ lifestyle changes
• plan for reassessment, may need to change goal timeframe
• we are now working on maintaining body posiitonnig w heavier resistance
• we now have a model

Question 5

What are the three periodization models?

Answer 5

1. Linear Model
2. Block Model
3. Wave Model

Question 6

Models

Linear Model - what is it

Answer 6

• gradually increasing intensity and decreasing volume
• mostly used in evolutions stage

Question 7

Models

Linear Model - pros and cons

Answer 7

Pros: good to build base for beginners, adapt is safe, consistent way, good to peak for event
Cons: overtraining if deload isn’t scheduled in

Question 8

Models

Block Model - what is it

Answer 8

• mesocycles/blocks that develop specific skills before moving on to new skill
• each block is 2-8 weeks

Question 9

Models

Block - 4 types of blocks

Answer 9

1. Accumulation/Hypertrophy: 3-4 sets, 12+ reps, 1-3RIR, 50-75% intensity
2. Transmutation: 2-4 sets, 6-20 reps, 1-2RIR, 75-90% intensity
3. Relative Strength: 3-5 sets, 3-6 reps, 0-2RIR
4. Realization/Max Strength: 3-5 sets, 1-3 reps, 0-1 RIR, >90% intensity - often don’t use this stage

Question 10

Models

Block - pros and cons

Answer 10

Pros: greater overload, ideal for people who take longer to learn, very hard work for 2-3 days followed by equal days of rest
Cons: only one skill at a time, may lose progress from other blocks

Question 11

Models

Wave Model - what is it

Answer 11

• usually 16+ weeks
• deload week is same as week 1; week 1+4 would be the same ex., or only do warmup sets, or speed work
• results are less quick

Question 12

Models

Wave - pros and cons

Answer 12

Pros: increase weight + decrease reps, good recovery, good for body comp/hypertrophy
Cons: long term programming, results are slower

Question 13

Models

What are the suggested models for each client goal?

Answer 13

Body Comp: block, followed by linear or wave
Quality of Life: block or linear, followed by wave
Performance: block, linear, or wave