The Flexible Periodization Method

THE

FLEXIBLE Periodization

METHOD How strength coaches and personal trainers create completely individualized long-term training programs for the fitness enthusiast, world class athlete and everyone in between

KARSTEN JENSEN Toronto, ON, Canada

Copyright © 2010 by Karsten Jensen All rights reserved. No part of this publication, in whole or in part, may be photocopied, reproduced, translated, reduced to any electronic medium or machine-readable form, posted or forwarded in any format now known or hereafter invented, without the prior written consent of the publisher. www.yestostrength.com [email protected] ISBN 978-0-9866187-0-3 The Write Fit Mississauga, ON, Canada Edited by Dawnelle Hawes and Heather Drakich Cover Design by Eric Lam

Library and Archives Canada Cataloguing in Publication Jensen, Karsten, 1969The Flexible Periodization Method : how strength coaches and personal trainers create completely individualized long-term training programs for the fitness enthusiast, world class athlete and everyone in between. Includes bibliographical references. ISBN 978-0-9866187-0-3 1. Periodization training. 2. Physical education and training. 3. Physical fitness. 4. Muscle strength. I. Title. GV341.K358 2010

613.7'1 i

C2010-903809-6

… my wonderful, always supportive without pushing parents, who let me study exercise physiology even though they were worried how I would make a living. … Aunt Karen and Uncle Karl for their unconditional love.

… the love of my life, my incredible wife Lucinda (spiking in the photo above), my twin flame on this beautiful journey. ii

I am in awe knowing that every person, every experience and every decision has a precise and unique role in the unfolding of our lives. Therefore, I am deeply grateful for all aspects of the unfolding of this journey. Specifically, I wish to acknowledge the individuals whom, up to this point, have had a decisive role in my academic training and my development as a strength coach. Thank you to all the athletes who trusted me with their bodies. Each one of you, from the least to the most gifted, has taught me invaluable lessons. Thank you to my friend, Erik Madsen, who helped me secure my first job as a strength coach in 1993. Thank you to all my university professors, who provided me with incredible academic training: Klaus Klausen, Per Aaagard, Jens Bangbo, just to name a few. Thank you to Mikael Trolle of the Danish Volleyball Federation. Without your enthusiasm and trust in my skill there is no knowing where I would be today. Thank you to Susanne Hedegaard, former Director of Sport for Team Danmark, for trusting me enough to let me become the first full-time strength coach in Team Danmark and providing iv

Acknowledgements me with the opportunity to work with so many wonderful athletes. Thank you to our friends Heather Drakich and Dawnelle Hawes for critical help in the editing process. Thank you to all the authors, scientists, professors, PhDs and strength coaches whose work have been part of the research material for this book. Last, but not least, thank you to my amazing wife, Lucinda, who encouraged me to write this book and for being the master behind the formatting and printing.

The first book I ever read about periodization was “Theory and Methodology of Training”, by Tudor Bompa. I remember it vividly. It was in 1992, I was in my second year of University, pursuing a Masters degree in exercise physiology. It was the old, white covered copy that I first saw in our small, cosy, but amazing university library (it was the size of about two big living rooms). “Theory and Methodology of Training” has been invaluable to me in my development as a strength coach. Many of the concepts learned, I use to this day, 18 years later. Due to a connection from a good friend of mine with whom I went to the library, I started working with international level triathletes in 1993. I quickly discovered that as good as the book is, “Theory and Methodology of Training” did not provide answers to all the questions I was faced with in the process of creating a training program. I have had similar experiences with most major books or trainers I have come across. Each of these books and trainers have provided me with valuable ideas and improved my ability to create training programs (which is the core competency of a strength coach). However, none of these books have provided in my personal experience - the “whole picture”. After studying each of these great books and concepts, I still felt that “something was missing”.

vi

Preface Below is a brief summary of important books and trainers I have come across: 1993. “Science and Practice of Strength Training”, by Vladimir Satsiorsky Science and Practice of Strength Training is another great book that helped me get the concept of a mesocycle down. However, it does not really go into detail with the step-by-step process of creating a periodized training plan. 1997. “Strength Coaching Theory”, by Charles Poliquin In “Strength Coaching Theory”(1) I learned about “Undulating periodization”: A great concept that has been proven effective in scientific study . Undulating periodization only pertains to strength training though. Further, undulating periodization does not show how to periodize assistance exercises. 1999. Linear periodization – the classic work of Stone and O’Bryant (2) Linear periodization is solid scientific work. However, the system left me with the same problems as “undulating periodization”. 2000. Non-linear periodization – Fleck and Kraemer (3) I used the information in this book for a long time. Non-linear Periodization is a great model but the “training energy” is dispersed by training too many qualities at the same time. This system does not provide any guidance on varying your exercises over time. 2001. Endurance of stabilizer (tonic) muscles – seminars with Paul Chek From attending multiple seminars with Paul Chek, I learned the physiological significance of developing endurance of stabilizer (tonic) muscles and why the development of endurance of stabilizer (tonic) muscles should precede the development of force generation capacity in prime movers. vii

THE FLEXIBLE PERIODIZATION METHOD 2002-2003. The work of Louie Simmons From Louie Simmons I learned about sequencing exercises and the important idea of using special exercises to bring up weak links (7). 2004. Pendulum periodization – by excellent Canadian strength coach Christian Thibaudeau (4) Pendulum periodization violates the rules of “adaptation time” (how many weeks do you need to train for a certain set of goals to achieve an effect you can use in the gym or in the field). However, from “pendulum periodization” I got the idea of one week block templates. 2007. Conjugated periodization - Explained in “Supertraining” by Mel Siff (5) Conjugated periodization emphasizes focused, sequential development of bio-motor abilities (bio = life, motor = movement). 2008. Block Periodization – Vladimir Issurin Block periodization is based on the same fundamental ideas as conjugated periodization: focused and sequential development of bio-motor abilities (6). Block periodization introduced me to the interesting concept of training residuals (see Section 1.8). Block periodization is mainly applicable to sports with frequent competitions and does not seem to be applicable to pure strength sports like powerlifting. Each major system has taught me something important but, at the same time, left me with unanswered questions. Working with international level athletes from tennis, badminton, table tennis, figure skating, volleyball, water-sking, triathlon, judo, jujitsu and wrestling, I have learned that more than 90% of the macrocycles I have been faced with have included multiple competitions and relatively short preparatory periods with frequent “interruptions” by training camps or competitions. viii

Preface Having to prepare athletes in short, “interrupted”, preparatory periods has presented me with many challenges that have shaped my view on periodization. From conversations with other strength coaches I know that some, who work with different sports, will change from one periodization system to another depending on the athletes they train. I always wanted to work in ONE system; a system flexible enough to allow the creation of the optimal training program for any athlete, in any situation. The goal of The Flexible Periodization Method is to create one system that is easily adjustable for lifters, athletes and fitness enthusiasts of all levels. Hence, the main ideas and principles were outlined in 2006 and the “Flexible Periodization Method” has been further elaborated over the past 4 years. Learn ● Develop ● Lead Karsten Jensen

ix

14

Introduction

Chapter 1

Model Features

16

1.1

The Flexible Periodization Method is built on the highest possible degree of adjustability.

16

1.2

The Flexible Periodization Method includes as many strategies as possible that load the body in unique ways and uses them at the right time.

20

1.3

The Flexible Periodization Method portrays a macrocycle like a 7-layer Chinese box.

22

1.4

The Flexible Periodization Method recognizes the natural cycles of the body.

26

1.5

The Flexible Periodization Method integrates 7 fundamental methods of physical development.

32

The Flexible Periodization Method integrates both sequential and parallel development of physical abilities.

38

The Flexible Periodization Method selectively applies concentrated and distributed loading to any level of the macrocycle.

46

1.6 1.7

Table of Contents

1.8

The Flexible Periodization Method can capitalize on training residuals when needed.

52

1.9

FIRST improve the weak link, AND THEN improve the function of the entire kinetic chain

56

FIRST improve the endurance of stabilizer (tonic) muscles, and THEN improve the strength of prime movers (phasic muscles)..

62

1.11

FIRST improve structural strength, AND THEN improve functional strength.

68

1.12

FIRST improve maximal strength, AND THEN convert this strength into sportspecific combinations of power, speed and endurance.

74

1.13

FIRST raise physical capacity THEN raise sport specific technique.

80

1.14

The Flexible Periodization Method encourages (near) daily practice of key movement patterns.

84

In the Flexible Periodization Method the priority system of exercise supersedes that of decreasing neural demand.

88

In The Flexible Periodization Method ALL acute program variables are periodized.

90

Description of Block Templates

94

Periodization of Program Variables for all blocks

94

1.10

1.15 1.16 Chapter 2

2.0

11

THE FLEXIBLE PERIODIZATION METHOD

2.1

Block # 1: Isolation – Stability – Structure

2.2

Block # 2: Structure – Isolation – Stability

2.3

(ISS) (SIS)

Block # 3: Skill – Strength in Primal Pat-

134 166

terns (SSP)

198

2.4

Block # 4: Skill, maximal Power and maximal speed in Primal Patterns (SPP)

238

2.5

Block # 5: Skill and sport specific combinations of Power, Speed and Endurance in Primal Patterns (SEP)

2.6

Block # 6: Pre Competition and Competi-

2.7

Block # 7: Restoration and Active Rest

Chapter 3

tion. (PCC) (RER)

How to Combine the 7 Blocks to Create a Macrocycle

272 300 304

312

3.1

The Macrocycle is the Context

312

3.2

Guideline for Sequencing the 7 Blocks

317

3.3

Guidelines for Number of Consecutive Weeks with Each Block

321

3.4

325

3.5

Guidelines for Combining the Blocks in the Preparation Period Guidelines for the Tapering Period

3.6

Guidelines for the Competition Period

328

12

327

Table of Contents

3.7

Guidelines for the Active Rest Period

Chapter 4 Appendix

1 Appendix

2 Appendix

3 Appendix

4 Appendix

331

9 Key Steps to Create a Training Program

333

How to adjust the ideal workouts to match different type 2 goals, available time for physical training, work and recovery capacity

343

Suggested training frequency for energy systems training and jump/throw.

349

How to construct a training week optimally regardless of the total number of workouts.

351

Perform your energy system work with sport specific drills.

357

Sub-division of the dynamic effort method

363

Method Variations

366

5 Appendix

6 Prologue

379

References

381

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“The Flexible Periodization Method” is a very practical system. It is shaped by • scientifically based physiological principles. • the challenges experienced when creating training programs for high performance athletes. • the feedback and results of the athletes mentioned above. The cornerstone of The Flexible Periodization Method is 7 ONE-WEEK block templates with different goals, objectives, structures and contents. Further, each block describes several adjustable parameters that you can choose depending on the specifics of the situation. It’s obvious that a structure of one week block templates – and adjustment options within each template - gives you almost ultimate flexibility in creating training plans for any athlete and any sport. This book consist of four main parts: 1. Description of “model features”. The principles The Flexible Periodization Method is built on. 2. Overview of the 7 one-week templates. 3. Explanation of how to combine the one-week blocks into a macrocycle. 4. A step-by-step process for creating individualized training programs 14

Introduction Part 1 will assume some pre-existing knowledge on behalf of the reader. Not all physiological concepts will be thoroughly explained. Parts 2, 3 and 4 are very practical. The information is presented in a format that is readily available to you when you are creating training programs for yourself or your clients. You may study Part 1 first, to gain an understanding of Flexible Periodization. The information in parts 2, 3 and 4 is meant to be used every time you create a program. You can use “The Flexible Periodization Method” in its entirety or you may be inspired by some of the principles, while maintaining your current way of creating training programs. The Flexible Periodization Method (FPM) deals predominantly with the creation of one (1) macrocycle and does not touch upon principles of multi-year planning. A successful training outcome is based on efficiently developing spiritual, mental/emotional and physical aspects of the athlete/client. The FPM describes the physical aspects of the training process. For the purpose of focusing the content, the development of flexibility – an essential component of world class development – is not decribed in this book.

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MODEL FEATURES The Flexible Periodization Method is built on

1.1 the highest possible degree of adjustability.

The optimal structure and content of training depends on the state of the athlete. The Flexible Periodization Method (FPM) is designed to allow the training plan to be uniquely adjusted according to the state of the athlete/client – by using training blocks in different sequences or using different options within each block. •

Is the athlete participating in competition or general fitness training?

Participation in competition often limits the number of weeks available for physical practice (PP) and divides the available training time between physical practice and technical practice. •

What is the training level of the athlete? (beginner, intermediate or advanced)

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Model Features The training level of the athlete specifically determines the appropriate training content. For example, beginners should not engage in “heavy resistance training” with low reps as described in a non-linear training model (3). •

What is the hormonal status of the athlete?

The hormonal status of the athlete determines the volume, intensity and frequency of the training from which the athlete can recover. •

What is the work capacity of the athlete?

Work capacity refers to the combined intensity and volume of training the athlete can complete with optimal quality and without injury. A high work capacity is needed to benefit from certain strategies such as “controlled overtraining” (see Section 1.7). •

What are the number of consecutive weeks available for physical practice?

Certain techniques, such as a “concentrated strength block”that was previously mentioned, require multiple consecutive weeks of preparation. However, this is not always possible. •

What is the training time available for physical practice/ Training time needed for technical preparation?

Technical sports (e.g. racquet sports) require high number of hours devoted to technical preparation, even in the preparatory phases of training, significantly affecting the time available for physical practice. Certain types of programs might leave the athlete sore for days and, as a result, might not be appropriate for athletes who need to be rested for technical practice the following day. An example of an intense program might be 10 sets of 3 to 1 reps with gradually increasing loads (often used in the fa17

THE FLEXIBLE PERIODIZATION METHOD mous powerlifting club from Ohio, USA, Westside Barbell Club, for their strength day(7)).

Summary FPM is designed for easy adjustability to match 1. participation in either competition or general training. 2. the training level of the athlete/client. 3. the hormonal status and work capacity of the athlete/ client. 4. the number of consecutive weeks needed for physical practice. 5. the available training time for physical practice. Unique adjustments in the training plan are created by using different sequences of one-week block templates and/or using specific options within each single-week block template.

18

Model Features

Kenneth Jonassen, 2 time Olympian: Heavy eccentric accentuated single leg presses, sport specific footwork with a 25 pound vest and dynamic mobility helped Kenneth be competitive against anyone in the world. (Photo Courtesy of Das Büro for Team Danmark.)

19


1.2

The Flexible Periodization Method (FPM) includes as many strategies as possible that load the body in unique ways and use them at the right time.

A second feature built into FPM is to “include as many strategies as possible that load the body in unique ways and use them at the right time”. I will explain what I mean by “include as many strategies as possible that load the body in unique ways”. A number of training methods load the body in unique ways – in different “dimensions” so-to-speak. Following are examples of training methods that challenge the body in unique ways. •

Applying chains or bands to your barbell or dumbbell lifts serves to optimize the tension throughout the range of motion during each repetition.

•

Descending sets serves to optimize the tension from rep to rep over the course of a set to match increasing fatigue.

•

“Power to The People” (Two sets of five repetitions performed five days per week)(8) works through a high training frequency and managing fatigue.

•

German Volume Training (Ten sets of ten repetitions)(9) works through subjecting the body to high volumes of training.

The concept behind “including as many strategies as possible that load the body in unique ways” is for these methods to complement each other and to target the development of the body in as many ways as possible. 20

Model Features Many more examples of unique methods variations will be described with the description of the blocks (see part 2). The second part of this concept - “use them at the right time” came to my attention accidentally. A few years ago, I found that I knew so many training methods that I did not automatically remember to use them during the creation of training programs. So, I wondered if I could take these methods and assign them to the most appropriate training template/block. Even though most of the training methods have wide applications, there are certain training phases/blocks in which specific methods are inherently a more appropriate fit than others. To stay with the examples above, a. “German Volume Training” is most appropriate in a structural block because the goal of this method is the development of muscle mass, also a goal in structural strength (see section 11.1). b. “Power to The People” is most appropriate in a maximal strength block because the development of “functional strength” (this definition may not be what you think – check section 1.11) is considered a “skill” which is developed best through frequent practice – a cornerstone of the “power to the people program”. In FPM each of the one-week blocks has been assigned several unique and most appropriate methods to achieve the goals related to that block.

Summary FPM attempts to “include as many strategies as possible that load the body in unique ways and use them at the right time.”

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1.3

The Flexible Periodization Method (FPM) portrays a macrocycle like a 7-layered box.

The macrocycle (macro = large) is considered the outermost layer of the 7-layered box. A typical macrocycle is composed of a preparation period, a tapering period, a competition period and terminated with an active rest period. Preparation

Macrocycle Tapering Competition

Active Rest

Table 1.3.1. A macrocycle consists of a preparation period, tapering period, competition period and active rest period. Adapted from “Theory and Methodology of Training”, by Bompa T. (172)

In sports, the macrocycle is structured around the most important competitions that occur during the year. Depending on the nature of the sport, some authors see a year as one macrocycle with 1-3 peaks (10), while other experts regard a year as one to three macrocycles, with each cycle having one peak. In sports, the end goal of the physical preparation is to raise the levels of sport-specific strength, power, speed or endurance (or a combination of the above). Optimal improvement of these sportspecific qualities involves FIRST improving other goals, like structural strength and stabilizer (tonic) endurance, as explained in other sections of this book. Since the number of physical abilities that can be improved at any one time is limited, the macrocycle is structured as a sequence of training periods with a defined purpose of improving different physical abilities (bio-motor abilities) (11). (See Table 1.3.2)

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Model Features Mesocycle 1 Stabilizer Endurance

Preparation Period Mesocycle 2 Mesocycle 3 Structural Maximal Strength Strength

Mesocycle 4 Sport Specific Power

Table 1.3.2. A macrocycle as a sequence of training periods. Adapted from (11) Theory and Methodology of Training, by Bompa T

As indicated in the table (1.3.2), these training periods are called mesocycles and form the second layer of the 7-layered box. In FPM the mesocycle is defined as the number of weeks where the training deals with similar combinations of type2 goals (specific physical goals) (12). (Type 2 goals are described in detail in section 4.) Mesocycle. The number of training weeks with the same combination of type2 goals. The mesocycle definition above differs somewhat from those in the literature, which suggest that the length of the mesocycle be 2-6 weeks (13). The duration of the mesocycle is an absolute key to the design of the macrocycle. Each mesocycle must be long enough to allow for stable training adaptations to occur. Stable training adaptations. Training adaptations in the required physical abilities that allow for positive improvement, which can be maintained throughout the competitive period. Here is where it gets exciting. A key question now is how many weeks of training (e.g. towards structural strength) are necessary to create those stable training adaptations? The ideal number of training weeks dedicated to a combination of type2 goals depends on a number of factors - the specific 23

THE FLEXIBLE PERIODIZATION METHOD physical qualities required, the quality and design of the training program, and the responsiveness of the athlete to training. (More detailed guidelines for determining the length of specific mesocycles is presented in part 3.) At present, let us focus on the example of structural strength. In many cases it takes a minimum of 8-weeks to create positive improvements in structural strength. A client who works out three to four times a week, performs about 24 to 32 workouts in eight weeks. Poliquin states that an athlete adapts to a given set of program variables within six workouts (14). Tsatsouline states that a “cycle” should consist of no fewer than 8 workouts (15). Simmons states that powerlifters can change the exercise (performed with the maximal effort method) within 1-3 workouts (16). The number of workouts needed before changing one or more of the acute program variables depends on the (individual’s) “speed of adaptation” as well as on the program design. Through personal experience, I have found that 4-8 workouts are a useful guideline for intermediate and advanced athletes/clients (with more than 2 years of training) to adapt to a given set of acute program variables. For beginners, who take a longer time to adapt to a given set of acute program variables, 8-16 workouts seems to be a good “rule of thumb”. If the necessary changes to a program are implemented every 8 workouts, a client would experience 3-4 slightly different training cycles, all of which would be designed with a goal of improving structural strength. The cycles contained within the mesocycles are the operative definition of microcycles in the FPM. 24

Model Features Microcycle. A number of training sessions, built around a given combination of acute program variables, which include progression as well as alternating effort (heavy vs. light days). The definition above corresponds to the literature definition of a microcycle as a “number of training sessions that form a recurrent unit with a period of several days” (10). These microcycles constitute the third layer in the 7-layered box. Defining the layers even further, the fourth layer is considered the workout, the fifth layer is the exercise, the sixth layer is the set, and the seventh layer is a single repetition.

Summary In the FPM the macrocycle is seen like a seven-layered box consisting of the macrocycle, the mesocycle, the microcycle, the workout, the exercise, the set, and the repetition.

25


1.4

The Flexible Periodization Method recognizes the natural cycles of the body.

Seasonal Energy Now, here is a dumb question. Do you feel the same level of energy year round? No? That’s what I thought. Particularly if you live on the northern hemisphere, chances are that you feel the most energy during Spring and Summer. Energy levels seem to drop off as fall and winter set in. Here is another, but less dumb question. Have you ever analysed whether or not there are certain periods in the year when your clients make most of their gains in physical capacity? As the saying goes “winter is for resting, summer is for expressing.” Since ancient times, our physiology has been programmed to hibernate during winter and hunt/gather during the summer. If you observe that your clients experience a lack of progress in the winter, but better progress during summer, you may want to apply Chinese war tactics: “When they attack, we retreat, when they retreat we attack.” Translated into their training life: “When I have more energy I train harder, when I have less energy I train less.” The table below shows a simple way to decrease your training during winter time.

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Model Features Summer # of training session per week Duration of training sessions

Winter

4-5

2-3

60-75 min

30-45

Table 1.4.1. Variation in training frequency and duration of training sessions by season.

Biorhythms The next cycle to consider is the biorhythms, your physical curve. Below is a quote from www.netspirit.dk that provides some insight into the physical biorhythms.

“The physical biorhythms: When the natural biorhythms (the physical curve) are at their peak we are in top physical condition. We have extra physical energy, are most resistant to disease and can handle are great amount of physical exercise. Many athletes consciously work with their natural biorhythms and aim to put efforts into competitions whem their physical biorhythms are at their peak. When the natural biorhythms are depressed, it is not surprising to find the totally opposite effect. In this situation, we lack energy, and are actually working at a disadvantage because we can potentially trip or carelessly handle dangerous tools. It is not advisable to undergo surgery when natural biorhythms are down. It is important to be extra cautious with your health, pay attention to your personal care, avoid drinking too much, get plenty of sleep, etc.”

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THE FLEXIBLE PERIODIZATION METHOD Physical biorhythms peak every 23 days. In Graph 1.4.1, by looking at the physical curve - and beginning at the 24th date we see a pattern of 7-8 days of low capacity 3-4 days of medium capacity 7-8 days of high capacity 3-4 days of medium capacity According to current science, the theory of biorhythms is not valid (198). However, the importance of organizing training in cycles of approximately three weeks recognized elsewhere in the literature. Based on numerous recordings of training diaries completed by athletes, it’s noted that both “injuries and strong performances occur in cycles of three and five weeks” (17). The three-week mark is also supported by three “greats of the iron game”: Vasily Alexejev, Louie Simmons and Mel Siff. Simmons writes (18): “Mel Siff asked how I arrived at our 3-week pendulum system. It was quite similar to that used by the great Soviet Union SHW champion Vasily Alexejev. I stated that after 3 weeks we could not become faster or stronger, so we waved back down and started over. Mel said that Alexejev found the same to be true.” More specific guidelines on how to capitalize on organizing your training around an approximate three-week cycle will be presented in Part 3.

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Model Features

Graph 1.4.1

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Lunar Cycle A third important cycle is the lunar cycle, or the female menstrual cycle. Practical experience has shown me that significant decreases in performance and increased incidence of injury can occur in the days leading up to and during menses. Athletes in this situation end up with a light week of training – planned or not! An increase in injury around the days of the menstrual cycle is supported by investigations on Australian elite athletes (19). There are, however, individual differences. Some women don’t experience any problems (20).

Circadian Rhythm A fourth important cycle to look at is the circadian – or daily rhythm. Let’s take a look at how the daily rhythm of two hormones, testosterone and cortisol, might tell us something about the best time to train. Testosterone, which is important for nervous system excitation and recovery, is higher in the morning, making training-induced increases easier to accomplish during that time period. On the other hand, training later in the day can increase total testosterone production over the entire day (21). It can be speculated, therefore, that if there is an excellent endocrine capacity, attempting to peak testosterone levels twice a day may lead to good results. Also the opposite can be true. If your testosterone level is lower, it might be advisable train with only one peak, the “natural” (morning) testosterone peak.

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Model Features Cortisol needs to be low during recovery phases. Cortisol rises in the morning and should naturally diminish throughout the afternoon/evening. All training stimulates a release in cortisol. Training too late in the day stimulates cortisol at a time when this hormone tends to leave the body. Late day training might be counterproductive to recovery and potentially lead to overtraining. In addition, heightened levels of catecholamines due to training may contribute to sleep disturbances, further impeding recovery (22) . Although an assessment of hormonal levels is not always accessible, it seems advisable for your athletes/clients to perform their training (one or more workouts) as early in the day as possible. Note: To learn more about the rhythms of the body study “How To Eat, Move, and Be Healthy” or “How To Get Healthy Now”, by Paul Chek (available from ppssuccess.com)

Summary FPM recognizes four major cycles which affect the body’s ability to perform and respond to training: the yearly or seasonal cycle, biorhythms (the physical curve), the lunar cycle (females) and the circadian rhythm. The main principle is to follow the peaks of our capacity and “train harder” when there is more energy and train less or rest when there is less energy.

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1.5

The Flexible Periodization Method integrates seven (7) fundamental methods of physical development.

The more effective and unique the methods that you use towards a given goal, the more flexible you will be in your possible approaches. Would you agree with this statement? It is easy to see that not all possible methods are relevant for all goals, or safe for all groups of athletes or clients. However, having different methods in your tool box, knowing when and how to use them, and keeping them in the context of the entire model, gives you • • •

more variety in the program. an increased ability to be “surgeon precise” with the program parameters. the capability to create a more complete program for the athlete/client.

Below are seven methods of physical development. Brief descriptions follow. 1. 2. 3. 4. 5. 6. 7.

The Repeated Effort Method (long duration, LD) The Aerobic Method The Repeated Effort Method (short duration, SD) The Anaerobic Lactic Method The Maximal Effort Method The Dynamic Effort Method The Anaerobic Alactic Method

The following section explains how certain strength training methods correlate to certain energy system methods.

32

Model Features

The Repeated Effort Method (LD) and the Aerobic Method The textbook definition of the repeated-effort method is “to use sub-maximal loads to failure or near failure” (24). The following section discusses the physiological basis for distinguishing between the repeated effort methods of long and short duration. The goal of The Repeated Effort Method (LD) is to target the endurance of slow twitch (type I) fibres. Research by Telle (23) approximates that it takes up to 240 seconds (4 minutes) of loading with optimal tension to exhaust type1 (slow twitch) fibres.

Graph 1.51: Force loss and recovery as a function of time under tension for type1, type IIA and type IIB fibres (23)

In sets with less than 90 seconds of tension, the type IIA fibres still contribute to the force production. Thus, when the focus is to challenge the endurance of the type I fibres, it is necessary to maintain tension for a duration that exceeds 90 seconds. Now, let us take a look at the aerobic method. 33

THE FLEXIBLE PERIODIZATION METHOD The aerobic method simply means “any training protocol with the primary aim to improve aerobic energy production.” To maximize compatibility between the strength training method and the energy system method, the principle mentioned above states that we are interested in a training protocol that stresses the body in the same way as the repeated effort long method. Is there a way to improve aerobic energy production that stresses the body in a similar fashion to the repeated effort LD method? To make this comparison, the most obvious, similar parameter is the duration of loading. Can 90-seconds to 4-minutes of loading be considered “aerobic training”? Statistics from the running world show that, at 90 seconds of loading (at maximal intensity for that duration) the aerobic energy system delivers approximately 30% of the total energy supply while 4 minutes of loading delivers approximately 70% of the total energy needed. At around 105 seconds of loading the energy derived from aerobic sources becomes dominant. (26) Many powerful interval combinations can be created using intervals of 90 seconds to 4 minutes of duration. Your sport, as well as the priority of the aerobic system required, will dictate exactly which combinations to use. It’s important to note that if your goal is performance in an endurance sport, long duration, continuous work is a must as well.

The Repeated Effort Method (SD) and The Anaerobic Lactic Method As mentioned above, the textbook definition of the repeated effort method is “to use sub-maximal loads to failure or near failure (24).” 34

Model Features Poliquin(27) states that, in training for maximal strength, the set should be terminated within 20 seconds. In training for hypertrophy, the duration of the set should fall between 20-70 seconds. Looking at Graph 1.51 we see that the type IIA fibres are exhausted within the 20-70 second timeframe Hence, the repeated effort method (SD) can be defined as sets of 20 to 70 seconds duration, targeting predominantly type IIA force production and endurance capacity. Tweny to 70 seconds of loading (at maximal intensity for that duration) corresponds roughly to training the so-called “fast glycolysis”(28), that is the primary energy system used in events of 30 – 120 seconds of duration. Energy production through “fast glycolysis” involves lactate production and thus, the anaerobic lactic system.

The Maximal Effort Method, The Dynamic Effort Method and The Anaerobic Alactic Method In the Maximal Effort Method the heaviest weight possible is lifted without regard for the speed of execution (24). The aim of training with “the heaviest weights possible” is to develop maximal strength through better performance of the nervous system, without an increase in muscle mass. Obviously, in training with “the heaviest weights possible”, the duration of each set is short. As stated above: The duration of sets, when training for maximal strength, should not exceed 20 seconds (27). In the Dynamic Effort Method a sub-maximal load is lifted at the highest possible speed with the aim of developing rate of force 35

THE FLEXIBLE PERIODIZATION METHOD development as well as explosive strength (24, 29). Maintaining the “highest possible speed” cannot be done for very many repetitions. One to two repetitions per set is recommended for single event efforts and 3-5 repetitions is recommended for multiple event efforts (30). The 1-5 repetition range is equivalent to that recommended for maximal strength development. Since the repetitions, due to the lower load (and faster attempted speed), are performed at a faster rate, it follows that in training with the Dynamic Effort Method, the duration of the set is 20 seconds or less. From an energy systems point of view the ATP/CP (the phosphagen system) supports the muscular contractions during events of less than 30 seconds of duration (28). The phosphagen system is the primary energy system used for training aimed at improving acceleration and for maximal speed in cyclic events (running, cycling, rowing etc). Energy production through the phosphagen system yields no lactate. Thus, the phosphagen system is equivalent to the anaerobic, alactic method.

Summary This section explained how, by comparing the duration of sets to the duration of intervals, each of the strength training methods are related to each of the energy systems methods. FPM uses this knowledge to couple strength training method and energy systems method in the following way • •

The Repeated Effort Method Long Duration (LD) is emphasized in the same block template as the Aerobic Method. The Repeated Effort Method Short Duration (SD) is emphasized in the same block template as the Anaerobic Lactic Method.

36

Model Features •

The Maximal Effort Method and The Dynamic Effort Method are emphasized in the same block template as the Anaerobic Alactic Method.

In creating mesocycles for sports that demand the development of multiple abilities, it is critical to know which bio-motor abilities can be effectively and simultaneously developed. Fleck and Kraemer(25) note that while certain incompatibilities between bio-motor abilities might exist, the ultimate cause of incompatibility might be overtraining. Compatible combinations are shown in detail in Part 2. The point emphasized here is that FPM attempts to maximize compatibility between strength training and energy systems training by predominantly combining (in the same week of training) methods that stress the physiology of the body in approximately the same ways.

37


1.6

The Flexible Periodization Method integrates both sequential and parallel development of physical abilities.

Another major feature built into FPM is the integration of sequential as well as parallel development of physical abilities. To decide which of these strategies – sequential or parallel - is best is an old debate in the literature. Siff(31), in his great book, “Supertraining”, comments on parallel development of physical abilities: “...Research done to support these ideas was done many years ago and utilized athletes of low qualification. Had advanced athletes taken part in these studies then their achievements would have been only average with respect to modern criteria...” Zatsiorsky(32) – after describing a sequential method as the conventional method, – writes: “..Another training strategy has developed over the past 20 years...The strategy is based on two ideas: Sequential or even simultaneous [parallel] development, of specific motor factors. And maintenance of non targeted abilities with retaining loads...” He gives an example of such a program and calls it “non-linear periodization”, where multiple repetition brackets are used within the same microcycle. The program “attempts to develop both maximal strength and hypertrophy within the same week.” (32)

38

Model Features Training Day Mon Wed Fri

Set/rep Combination 4 sets of 12-15 RM 4 sets of 8-10 RM 3-4 sets of 4-6 RM

Table 1.6.1. With “non-linear periodization” multiple repetition brackets are used within the same microcycle. Adapted from Zatsiorsky (32)

Kraemer(33) uses another term, undulating periodization. He writes that typically three training zones are used (muscular endurance, hypertrophy and strength) and that they are varied from training session to training session, week to week or in a biweekly manner. It is intriguing that some of the top researchers in the world have such seemingly different statements about the same topic. The body works the way the body works – or does it? Let’s attempt to apply common sense to the issue of sequential and parallel development of physical abilities and ask some fundamental questions. 1. What’s the magnitude of the load needed to optimally / maximally progress on the selected physical ability? 2. Is the athlete/client able to perform and recover from that level of loading? 3. Is the athlete/client able to perform and recover from any loading of a secondary emphasis? 4. If yes to question 3, what kind of secondary loading would work synergistically with the loading of the primary emphasis? Which kind of loading could work against the loading of the primary emphasis? 5. If no to question 3, could it improve gains on the primary ability to reduce the loading of the primary emphasis and substitute it with the synergistically acting load of a secondary emphasis?

If we imagine different scenarios it becomes obvious that different plans work best in different situations. For example, if all the 39

THE FLEXIBLE PERIODIZATION METHOD available energy must go to optimal development of the primary ability, a sequential plan is best. Conversely, there are scenarios where gains on the primary physical capacity can be enhanced by introducing a synergistically acting load of a secondary emphasis. For example, can well designed strength work enhance power and speed development (See the description of the SPP block)? Having shown that there are suitable times for both sequential AND parallel development of physical abilities, the question no longer becomes “either/or”, but WHEN to use a sequential and WHEN to use a parallel plan. However, whether or not to use a sequential or parallel plan depends on multiple factors 1. The training level of the athlete. 2. The number of weekly workouts as well as applied recovery means and recovery ability. 3. The number of training weeks available. 4. The complexity of the sport/the goals.

1. The training level of the athlete/client. While the beginner and intermediate level athlete/client often respond readily to the training stimulus, the high level athlete requires extensive stimulation for further improvement of a given bio-motor ability (34). This notion is supported empirically and is also shown in a theoretical training curve put forth by Fleck and Kramer (35) showing a reduced rate of performance gains with increased training time (months/years).

40

Model Features

Graph 1.6.1: Relationship between Training Time and Performance Gains (35)

The figure below gives a conceptual guideline for the relationship between the training level of the athlete and the most appropriate type of plan. If the training level of the athlete is low a parallel plan can be used. If the training level of the athlete is high a sequential plan can be used. Low Parallel

Training Level of Athlete/client Indicated Plan to be used

High Sequential

2. The number of weekly workouts, as well as applied recovery means and recovery ability In the book “Block Periodization” Professor Dr Wladimir Issurin(40) writes that athletes at the international level, who are able to financially support themselves solely through their sport participation, may engage in up to 12 workouts a week. At the same time, such athletes probably have access to sophisticated means of recovery, for example, dedicated massage therapists. Contrast this to high-level amateur athletes with an extensive training background, who, in addition to his/hers sport participa41

THE FLEXIBLE PERIODIZATION METHOD tion holds a full time job. Such athletes probably have less time to train and fewer recovery tools/strategies at their disposal. It’s obvious that international-level athletes can devote more energy to training and have opportunities for more efficient recovery. Thus, theoretically, the international-level athlete could attempt to improve more abilities through training. Low Lower

# of weekly workouts Possible # of physical abilities to include in program.

High Higher

3. The number of training weeks available A sequential approach inherently requires a certain number of training weeks. Werkhoshansky (36) states that if only 4-6 weeks is available for physical preparation, a parallel development of physical abilities is the method of choice.

4. The complexity of the sport and/or the goals. If the number of required abilities (for the sport or the client’s goal) exceeds the number of abilities that can be developed simultaneously, a sequential approach must be used (37). Low Parallel

Number of decisive abilities Plan to be used

High Sequential

I purposely haven’t given many details on a sequential and a parallel plan yet. For a long time, I believed the difference between a sequential and a parallel plan would be substantial. According to the literature, it seems like these two strategies are almost like opposites.

42

Model Features It’s not very clear what actually constitutes a parallel plan. Siff(31) describes a parallel plan as the parallel use of “several” training tasks. Three well-known systems – “Linear periodization” (43), Conjugate periodization and Block periodization identify themselves as sequential systems with the following features: 1. Two bio-motor abilities and one feature of sport skill that can be developed simultaneously. (38) 2. An overlapping of different training volumes (indicating that more than one factor is trained at a given time). (39) 3. Includes up to 3 targeted, bio-motor abilities in a given microcycle.(42). 4. One bio-motor ability per mesocycle. Let’s sum it up in the table below. Periodization system Parallel system Non linear system Undulating system Conjugate system Block Periodization Linear periodization

# of training tasks, training ones, bio-motor abilitiesz “..several training tasks” (31) “..develop neural and hypertrophy aspects within the same week (32) “..three training zones within the same week ...”(33) “..overlapping over different training volumes (39) “..up to three targeted abilities within the same microcycle..(42) One bio-motor ability per mesocycle (43)

Table 1.6.2: # of training tasks, training zones and biomotor abilities as indicated in various periodization systems.

I don’t know about you, but each of these looks pretty much the same to me! And – (unfortunately, not for the first time in the training literature) – we can see how names/labels serve only to take our awareness away from the essence of the topic (see the common-sense questions). 43


Summary In FPM, the targeted number of abilities in a given microcycle/mesocycle can be adjusted from a single primary to 2 primary and 2 secondary + sport skills, through the use of different combinations of the 7 fundamental training methods. The training adjustment is made based on a detailed assessment of the athlete’s goal, athlete’s training level, weekly training schedule, competition calendar, and progress.

44

Model Features

Laars Paaske, World Champion Mens Doubles in Badminton 2003: Highly skilled technical player and very strong in abdominal roll outs. (Photo Courtesy of Das Büro for Team Danmark.)

45


1.7

The Flexible Periodization Method selectively applies concentrated and distributed loading to any layer of the macrocycle.

According to the theory of supercompensation, physical development follows the sequence below. 1. Application of training load/training stress that causes a decrease in preparedness. 2. Allowing the body/mind to recover/supercompensate to regain and exceed previous levels of preparedness.

Graph 1.7.1: One factor theory of training. (177)

The principles of supercompensation are based on the original work of legendary biologist Hans Selye and are outlined in his book “The Stress of Life.” The principle of supercompensation governs the training response at the levels of the macrocycle, the mesocycle, the microcycle and the workout. The following sections will show that at each level of the macrocycle the training can be adjusted along five continuums. 46

Model Features Large Incomplete Large More Larger

Training load Recovery between workouts Decrease in preparedness Recovery needed Increase in preparedness after recovery

Low/medium Complete Low-medium Less Smaller

As you will see, various authors use different terminologies for these training loading forms. I believe the terms “concentrated” and “distributed loading” to be appropriate terms to refer to all levels of the macrocycle. Thus, the continuum above now looks as indicated below. Concentrated Large Incomplete Large More Larger

Structure of loading Amount of loading Recovery between workouts Decrease in preparedness Recovery needed Increase in preparedness after recovery

Distributed Low/medium Complete Low-medium Less Smaller

“Concentrated” and “distributed” loading are stated to be the two essential ways of structuring the training load over time. (44)

Graph 1.7.2: Concentrate and distributed loading (44)

Examining the words “concentrated” and “distributed” hints clearly to their meaning; a “concentration” or a “distribution” of the training load (with respect to time). 47

THE FLEXIBLE PERIODIZATION METHOD Let’s take a more specific look at the definitions and characteristic of concentrated and distributed loading: (Looking at the textbook definitions we see that “concentrated” and distributed loading are terms used to describe the application of the supercompensation principle at the level of the macrocycle.) Distributed loading. Distributed loading is characterized by a moderate volume of continuous loading and a gradual increase in “functional indicators” (preparedness) (45)

Functional indicators. Indicators of “function” related to the goal of the athlete/client. If you are a runner a “functional indicator” could be your Vo2max. Concentrated loading. Concentrated loading is characterized by a large concentrated volume of “(special) physical preparation means” concentrated in the first half of the training cycle and a gradual decrease in functional indicators (45). The reference distinguishes between “general” and “special” (to your sport/goal) physical preparation and implies both types of training can be relevant to your sport. Those terms are not useful. First, you cannot train “generally” – any type of training produces a specific effect. Second, any type of training that your athlete/client performs should advance her/him towards the goal and thus be specific to the goal (46). Concentrated loading is important, because as the volume of training is dropped (while the intensity maintained) the falling trend in functional indicators is reversed and their level exceeds that of distributed loading (47). 48

Model Features

Graph 1.7.3 The above figure shows how concentrated loading, applied to the level of the macrocycle, leads to a larger increase in preparedness compared to distributed loading.

Concentrated loading appears to be the strategy of choice for improving all of the bio-motor abilities, however, not all athletes/clients can tolerate this amount of loading. As this topic is not well researched, here are empirical and common-sense guidelines for the application of concentrated and distributed loading. These guidelines apply to the macrocycle, mesocycle and microcycle levels. “WHO” (apply the option to athletes/clients WHO have...)

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Training Age Work Capacity Recovery Capacity

Concentrated Loading 3+ years (advanced)

Distributed Loading 0-3. (beginner/ intermediate)

High

Low-medium

High

Low/medium

Table 1.7.1. Guidelines for the application of concentrated and distributed loading.

“WHEN” (apply the option to athletes/clients WHEN...)

Time in macrocycle Soreness Fatigue

Concentrated Loading

Distributed Loading

Early training phases

Closer to competition

Acceptable Acceptable

Not acceptable Not acceptable

Table 1.7.2. Guidelines for the application of concentrated and distributed loading.

Apply concentrated loading at the level of the macrocycle by planning 1-3 blocks of 3-4 weeks each interspersed with 7-10 days of rest (45). After the block of concentrated loading, an equal number of weeks of training at a reduced volume must be planned in order to realize the supercompensation effect. Bompa (48) uses the term “shock macrocycle” to describe a similar approach. In the preparatory phase, 2-3 blocks, each of threeweeks duration, are used with substantial loading. Each block should be followed by 1-2 weeks of rest/regeneration. Apply distributed loading for any length of preparatory cycle, with one “back-off” week occurring every 5-6 weeks (45). Issurin (49) has documented a marked increase in number of competitions at the international level. My personal experience confirms this. Hence, in many cases the total duration of the preparatory phase may not allow for application of concentrated loading as described above. 50

Model Features Newer research uses the term “functional overreaching” to describe the phenomenon of “concentrated loading” as it is applied to a block of 1-3 weeks of training (50). Functional overreaching involves a 100-200% increase in training volume, while maintaining regular training intensities. Such training blocks may or may not be accompanied by a decrease in preparedness (functional indicators). Functional overreaching – in contrast to traditional “overtraining”, is characterized by a quick recovery (days). The supercompensation effect (delayed training effect) is seen within 2-5 weeks after resuming normal/reduced training (50). As the athlete/client approaches an advanced skill and conditioning level, it may be prudent to introduce “concentrated loading” through gradually longer training blocks. 1st application of Concentrated loading 2nd application of concentrated loading 3rd and consecutive application of concentrated loading

1 week 1-3 weeks 3-4 weeks

Table 1.7.3. Introduce “concentrated loading” through gradually longer training blocks.

Zatsiorsky (51) uses the terms “impact microcycle” or “overloading microcycle” to describe the application of concentrated loading to one-week training blocks. Such a training cycle involves “several sessions” of high loads and incomplete recovery (between sessions). After adequate rest, the super compensation will be greater than normal.

Summary With FPM, concentrated and distributed loading can be applied to the level of the macrocycle, the mesocycle or the microcycle. Concentrated loading, when applied correctly, yields the greatest improvements in performance. Which loading structure to use is based on the training age, training capacity and recovery capacity of the athlete/client. 51


1.8

The Flexible Periodization Method can capitalize on training residuals when needed.

Below is a pretty long quote, but Issurin(52) nails the issue of training residuals: “When training is designed in the traditional manner (parallel development) and many abilities are developed simultaneously, the risk of detraining is negligible because each quality (motor or technical) receives a portion of the training stimuli. However, if these abilities are developed consecutively as proposed above, the problem of detraining becomes very important...If you develop one ability and lose another at the same time you have to take into account the duration of the positive effect of the given training after it’s cessation and how fast you will lose the obtained level when you stop training it. In other words you have to know the residual effect of each type of training”.

The table below shows the duration of residual training effects for different motor abilities after cessation of training (52). (Bio) Motor Ability Aerobic Endurance Maximum strength Anaerobic glycolytic endurance Strength endurance Maximum speed

Residual Training Effect (days) 30, +/- 5 30, +/- 5 18, +/- 4 15, +/- 5 5, +/- 3

Table 1.8.1. The duration of residual training effects for different motor abilities after cessation of training adapted from “Block Periodization”, by Vladimir Issurin (52)

52

Model Features The usefulness of training residuals is explained in “Block Periodization”, a training system apparently designed for sports that have multiple yearly peaks spaced weeks apart. Each segment of training and competition is called a “training stage” consisting of an accumulation block (2-6 weeks), a transmutation block (2-4 weeks), a realization block (2-4 weeks), and competition. Block Motor ability Training residual

Accumulation Max strength Aerobic Endurance

Transmutation Special Endurance

Realization

30 days

15 days

5 days

Comp

Maximal Speed

Table 1.8.2. Sequence of accumulation, transmutation and realization adapted from “Block Periodization”. Issurin W.(53)

The sequence and duration of each block is based on the duration of training residuals, with the aim of having all training adaptations present at the time of competition. Further, if the duration of the competition is short (days), it may be possible to start the next training stage before the adaptations from the previous accumulation block are lost. Thus, the knowledge and use of training residuals become very important when planning for competitive peaks that occur weeks apart. FPM does not use the terminology of accumulation, transmutation and realization. The reason why is explained in Part 2. However, the knowledge of training residuals is used when planning for competitive peaks that are multiple weeks apart (see Part 3). The other main way FPM uses training residuals is in a cycle that could be referred to as spiralling sequence.

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THE FLEXIBLE PERIODIZATION METHOD Program

A

B

A

B

A

B

Goal

Strength

Power

Strength

Power

Strength

Power

Duration

3 weeks

2-3 weeks

2-3 weeks

2-3 weeks

2-3 weeks

2-3 weeks

Table 1.8.3. Spiralling sequence

The word “spiralling” indicates a progression from block to block with the same goals. In the example shown, it could be an increase in intensity from strength block to strength block. The sequence shown could be applied to the latter part of the preparation period. Instead of a longer strength block followed by a power block, multiple shorter blocks could be alternately used to provide more variation in the training program, as well as to reduce the risk of overtraining. Obviously, the next block of a given goal must start before the end of the training residual resulting from the previous block with the same goal.

Summary The Flexible Periodization Method uses the knowledge of training residuals to plan a longer cycle with multiple competitive peaks that are weeks apart. FPM also uses knowledge of training residuals to plan a so-called “spiralling sequence.” A spiralling sequence can be used in a macrocycle ending with a competition, but can also be very applicable to longer macrocycles, not ending in competition.

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Model Features

Mark O Madsen, 2 time silver medalist World Championships Wrestling: I had 80 kg sandbags created for Mark who soon threw them and his heavier opponents around as he pleased. (Photo Courtesy of Das Büro for Team Danmark.)

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1.9

FIRST improve the weak link, AND THEN improve the function of the entire kinetic chain.

Famous powerlifting coach Louie Simmons(54) has stated the following: “When lifters repeatedly use the same simple method of training to raise their strength level, they will eventually stall. Like the scholar who must utilize many sources of information to achieve a higher level of knowledge, the lifter must incorporate new and more difficult exercises to raise their standards. Many have the theory that to squat, bench, or dead lift more, you simply have to do the three lifts. If it were that simple no one would need special exercises, machines, or systems of training. But we know this is not true.” Conversely, the following statement can be found in Tsatsouline’s book “Power to The People”: “In spite of your apparent “imbalances” chances are that you do not need a specialization program. Build up to respectable poundage in your basic lifts and the lazy muscles will be forced to do their part.” (55) So what is it? If you want to improve your squat, bench or deadlift, do you need “special exercises or can you just stick to the basic lifts? As usual, in this exciting world of training, the answer is not either/or but both – the right way, at the right time. 56

Model Features The title of this section indicates that, for example, a dead lift can be improved in two ways: 1. Improve a “weak link”. 2. Improve the function of the entire kinetic chain.

Consider the following two statements from renowned German exercise scientist, Dietmar Scmidtbleicher (56): “Another possibility for improved power results from improved intra-muscular coordination. The term “intramuscular coordination”, describes in the author’s opinion the relation between excitatory and inhibitory mechanisms for one muscle for a specific movement.” “A further way to improve power results from improved inter-muscular coordination. Inter muscular coordination describes the ability of all muscles involved in a movement, agonists, antagonists and synergists to corporate wholly with respect to the aim of the movement.” He is basically saying that you can improve performance (power or strength) in a movement (multi-joint) in two different ways: by improving EITHER the function of ONE muscle OR the cooperation of ALL muscles involved in the movement. Let’s tie Schmidtbleicher’s definition of INTRA-muscular coordination together with the concept of a “weak link”. We can then define a weak link as the ONE muscle where a given improvement of strength leads to the largest improvement in strength power in the targeted whole body movement. Having established the existence of a weak link, the question now becomes HOW and WHEN to improve it. Let’s begin with the HOW. 57

THE FLEXIBLE PERIODIZATION METHOD The most logical approach would be to follow the strategy outlined by Tsatsouline and “build up to respectable poundage in the basic lifts and the lazy muscles will do their part”. There are two reasons why just doing the basic lifts generally is not the best approach: 1. Basic neurophysiology states that the nervous system will avoid positions of weakness and seek positions of strength. Thus, the nervous system will do anything to COMPENSATE for, rather than challenge, the weak links whenever the target movement is performed.

Real world gym experience shows this principle over and over again. •

•

•

Squatting with one leg being weaker. The athlete/client will invariably lean away from the weak leg and emphasize the strong one. The same issue is evident when a client attempts to bench press when one arm is weaker than the other. Lunges with weak hamstrings. The client will invariably let the knee move forward to utilize the quads more. Planks with weak transversus abdominis muscles. The client/athlete will be unable to hold the neutral spine. Instead, (s)he will engage the rectus abdominis and flex the spine (bringing the ribcage and the pelvis closer together) in order to reduce the extension torque created by gravity.

2. In most cases, just performing the basic lifts is not the most efficient way to stimulate/improve the weak link. To challenge a weak link, look for an exercise that works the weak link HARDER than the goal movement. •

If grip is the weakness in a deadlift, do heavy one or two finger curls or rolling thunder lifts.

58

Model Features •

If your sticking point is in the mid-range of a bench press, do floor presses.

Two types of exercises can satisfy the criterion of working the weak link harder than the goal movement. 1. Modified versions of the basic lifts. 2. Isolation exercises.

To describe the first type of strategy, Tsatoline (55) writes, “Tweak the basic drill to shift a lion’s share of the load to the problem area.” There are multiple considerations to consider when using isolation exercises or modified versions of basic lifts to target a weak link, including: • • • • •

Training age. Injuries. Number of training session per week. Number of available training weeks. Training goals (hypertrophy, relative strength, fat loss, etc.)

The basic strategy applied in FPM is to challenge a weak link by using (at least) one isolation exercise and one modified version of a basic lift. By definition, the weak link holds back the development of the target lift. Hence, as a new macrocycle begins, challenging the weak link is emphasized in the early stages of a macrocycle. After having improved intramuscular coordination by challenging the weak link, the focus then shifts to improving INTERmuscular coordination by using targeted multi-joint lifts, like squats, dead lifts etc.

Summary We can define a weak link as, The ONE muscle, where a given improvement of strength leads to the largest improvement in 59

THE FLEXIBLE PERIODIZATION METHOD strength power in the targeted whole body movement. By definition, the weak link holds back the development of the target lift. Hence, a new macrocycle begins by challenging the weak link. After improvements are made in intra-muscular coordination, the focus then shifts to improving INTER-muscular coordination using targeted multi-joint lifts, like squats, dead lifts etc.

Karsten Jensen in the bottom phase of a front squat. A strength coach does not need to be a world class athlete, but if (s)he wants to work with world class athletes (s)he should aim to be a world class strength coach. Having his/her own bodily experience on a variety of movements/lifts greatly enhances his/her ability to teach those movements.

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Model Features

Mathias Boe, world class doubles player in badminton. I started to work with Mathias when he was young and injury prone. Lots of hamstring curls, back extensions and upper back exercises helped him stay injury free. Later, depth landings helped him safely improve vertical jump power. (Photo Courtesy of Das Büro for Team Danmark.)

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1.10

FIRST improve the endurance of stabilizer (tonic) muscles, and THEN improve the strength of prime movers (phasic muscles).

Many articles seem to frown upon “stabilizer training.” Those articles are often written by authors with a strong background in power lifting or Olympic weightlifting. “Just go heavy! Pink dumbbells and swiss balls are useless! The best ab work is heavy squats!” In your next search for information, you may stumble upon the other side of the coin. “Heavy squats are dangerous!” In articles like that, you see single-leg exercises, swiss ball exercises, and tubing exercises. And it seems that the world of exercise exists on two different planets. Let us take a look at the physiology that connects stability, and thus strength and endurance of stabilizer muscles to (heavy) strength training: “Stability is defined as optimal instantaneous axis of rotation of any joint at any time regardless of intrinsic or extrinsic forces (57). If this requirement is not met as heavy loading is applied to the body, unnecessary “wear and tear” (in the form of compression, torsion, shear or strain) is experienced by the passive structures of the body, including joint surfaces and capsules, ligaments, menisci and discs. 62

Model Features “This can quickly lead to stimulation of pain receptors and even low level stimulation of those receptors will exert an inhibitory influence on the motor neuron serving those muscles. Any inhibitory influence on motor neurons involved in the strength exercises will reduce the effect of the strength training.” Thus, the results of the stability training – the ability to maintain optimal instantaneous axes of rotation – prepares the body for the heavy strength training. This is the kind of thnking proposed by Paul Chek, HHP throughout his work (58). In keeping with the above definition, Kriegbaum and Barthels (59) , in their book “Biomechanics – A qualitative approach for studying human Movement”, define stability in these words: “The stability of an articulation is its ability to absorb shock and withstand motion without injury to the joints and the surrounding tissues. Low articulation stability can result in dislocation at the joint, sprain of the ligaments, or strain of the muscle tissue. Three sources of stability for an articulation are: 1. A strong bony arrangement at the joint, whereby one bone “fits into” or around another, as at the elbow or the hip. 2. A strong ligamentous arrangement, whereby the ligaments surrounding the joint are of sufficient quantity and quality to resist dislocating forces, as is provided in the ligaments of the hip joint. 63

THE FLEXIBLE PERIODIZATION METHOD 3. Strong muscular arrangements, whereby the muscles surrounding the joint and their lines of force during tension tend to pull the two bones together, as at the shoulder joint.” With training, both the strength of ligaments (see section 1.11) as well as the muscular component can be affected. Logically, we can say that stability is created by stabilizer muscles, which fall into three categories (60): 1. Stabilizer. A muscle that contracts with no significant movement that would be necessary to maintain a posture or to steady a joint. 2. Dynamic stabilizer. A bi-articulate muscle that simultaneously shortens at the target joint and lengthens at the adjacent joint (nearest to it) with no appreciable change in length. Dynamic stabilization occurs during many compound movements. The dynamic stabilizer assists in joint stabilization by countering the rotator force of an agonist. 3. Antagonist Stabilizer. A muscle that contracts to maintain the tension potential of a bi-articulate muscle at the adjacent joint. The antagonist stabilizer may be contracted throughout the movement or at only one extreme point in the movement. ....Antagonist Stabilizers are activated during many isolated exercises when bi-articulate muscles are utilized. The Antagonist Stabilizer may assist in joint stabilization by countering the rotator force of an agonist. For example, the Rectus Femoris contracts during lying leg curl to counter dislocating forces of Hamstrings.

64

Model Features It’s time to side-step this discussion a bit to introduce two main types of muscles, tonic and phasic, with the following characteristic (61). Tonic muscles Slow-twitch (type 1 fibres) Oxidative metabolism Slow fatigability High capillary density High number of muscle spindles A2 motor neurons Shortening due to dysfunction

Phasic muscles Fast-twitch (type 2 fibres) Glycolytic metabolism Fast fatigability Low capillary density Low number of muscle spindles A1 motor neurons Lengthening due to dysfunction.

Table 1.10.1. Characteristics of tonic and phasic muscles(61)

While both tonic and phasic muscles may be involved in stability and movement (62), the unique characteristics of the tonic muscles makes them particularly suited to perform a stabilizing function: Compare table 1.10.1 with table 1.10.2 Stabilizer Establish joint congruence Greater sensory role Anti gravity-postural Tonic activity Isometric eccentric Fatigue resistant Often deeper muscles closer to the joint

Mobilizer Produce angular rotation Smaller sensory role Torque producers Phasic Activity Concentric Fatigable Often more superficial muscle.

Table 1.10.2. Characteristics of stabilizer and mobilizer muscles (63)

Thus for most practical (training) purposes we can say that stabilizer muscles are tonic muscles. Now, read the next paragraph carefully – I was very excited when I learned that tonic muscle controls phasic muscle:

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THE FLEXIBLE PERIODIZATION METHOD “They (tonic muscles) control the work of the phasic muscles. The soleus will exert a regulatory role over the tibialis anterior. The hamstrings will exert a regulatory function over the quadriceps. The tonic muscles regulate because they are more densely endowed with stretch receptors. As a result they can differentiate between subtle levels of contraction in themselves and their antagonists. Contraction in the phasic antagonist will produce a very precise reaction in the tonic agonist...Also; tonic muscles have the capacity to influence the threshold of excitation of the stretch reflex in the whole body to varying degrees by influencing the level of charge in the medulla and reticular information. (65) As noted above, tonic muscles shorten in response to dysfunction, which includes “abuse (trauma), disuse (lack of exercise) or overuse (excessive fatigue). If the tonic muscle is subject to excessive fatigue they may no longer shorten and lengthen precisely in response to (planned) movement. Consequently their communication with the phasic muscles is compromised, with lack of stability and movement output as the possible result. Now, is excessive fatigue in the tonic muscles a likely scenario? Empirical experience through more than 10 years of work with elite athletes at various ages says the answer is yes. This is partly due to the fact that sport specific training overdevelops the prime movers at the expense of the antagonists. (64) Another factor can be that some exercise programs, applying only heavy resistance training, perpetuate this imbalance. The 66

Model Features duration of each set in heavy resistance training is often less than 20 seconds, not more than a minute. Table 1.10.1 shows that tonic muscles are slow-twitch (type 1) dominant, and they have an endurance function. Compare this to section 1.5, where research by Telle shows us that to challenge the endurance capacity of type 1 fibres the duration of each set must be 90 seconds to 40 minutes. Thus, it’s clear that a “normal”, heavy, resistance training program” may over-develop phasic muscles at the expense of the tonic muscles. Obviously, superior conditioning levels of the phasic muscles/mobilizers/prime movers are a must for strength, power, and speed production. Based on the physiology explained in this section, FPM aims to develop (an over-capacity) of the tonic muscles FIRST. Subsequently, the training emphasis is shifted to the development of the phasic muscles/mobilizers/prime movers.

Summary “Stability is defined as optimal, instantaneous axes of rotation of any joint at any time, regardless of intrinsic or extrinsic forces (57) . Stability is created (mainly) by stabilizer muscles, which for most training purposes can be equated with tonic muscles. Tonic muscles exert control over phasic muscles. Subjecting tonic muscles to excessive fatigue may compromise stability as well as phasic function. Underdeveloped tonic muscles is a likely scenario in many training programs. FPM aims to (over)develop the endurance of tonic muscles FIRST and THEN shift the emphasis to the development of phasic muscles.

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1.11

FIRST improve structural strength, AND THEN improve functional strength.

According to Siff(69), “structural strength is defined as the strength of bone, joints, tendons, ligaments, attachments, and muscle mass”. Functional strength includes maximal strength, speed strength, strength speed, reactive strength, strength endurance, and endurance strength (69). The training program for beginners must focus on the development of structural strength before functional (maximal) strength. Initial strength gains for beginners predominantly are caused by more effective activation of skeletal muscles with minimal improvement in muscle mass.(66) In addition, it is generally accepted that tendons respond slower to training compared to muscle tissue. (67) As a result, the muscle tissue may become disproportionately strong compared to the tendons, which poses a risk to the intra-muscular tissue as well as the muscle tendon connection. It is the intra-muscular tissue and the muscle tendon connection that tend to rupture with an application of low or high velocity excessive loads. (68) What are the program variables that develop the components of structural strength in the training program?

Exercise selection 1. Emphasize exercises that activate anti-gravity muscles (standing exercises). The activation of anti-gravity muscles seems to be an important stimulus for increased bone density and bone mass. (70) 2. Include exercises to impose low impact through the hands and feet. Impact is an important stimulus for bone 68

Model Features remodelling as well as rebuilding of the connective tissue. (71) 3. The organization of fascicles in a tendon or ligament depends on the direction of pull experienced by the tendon/ligament. (68) Therefore, the inclusion of exercises that stress the tendon in the three planes (frontal, sagittal, and transverse) is considered essential to preparing the tendons for movement in all three planes. 4. During an exercise, the anabolic and catabolic processes are stimulated only in the activated muscle fibres. Thus, the training program should emphasize exercises involving multiple muscle groups (whole body exercises). This optimizes the hormonal response to the training. (77) 5.

According to the concept of functional differentiation (see box below), the nervous system fine-tunes activation of motor units according to the optimal line of pull for a given exercise. (79) This means that even minute exercise variations, like grip width, stance width, pulling, or pressing angles activates different subsections of the motor unit pool. Thus, in order to achieve complete training of the muscle (for hypertrophy purposes, or - if you are an athlete competing in an open environment where the movements are unpredictable - for perfor-mance purposes) it is necessary to use a variety of stances, grips and angles for your given exercises.

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Functional differentiation within skeletal muscle refers to the ability of the Central Nervous System (CNS) to control, with a degree of independence, individual sub-units of a muscle during a particular muscle contraction. Essentially, the concept of functional differentiation within skeletal muscle suggests an ability of the CNS to selectively activate those segments of a muscle which have the most appropriate line of action for the task as a means of ensuring the muscles efficient utilization (79).

6. Empirically, heavy supports (in positions allowing more than your 1RM to be used) in a power rack are recommended to build tendon strength (80). Is strategy likely to be effective? As explained below, TENSION is a key ingredient in building the strength of the tendon. The level of tension experienced by the tendon can be assumed to be dependent on • the load used (higher load = more tension). • the joint position (larger lever and increased muscle length, up to a point = more tension). • speed/type of contraction (concentric and eccentric). While heavy supports allow for high loads, they are traditionally performed at the top of an exercise (e.g. a squat ) where the lever around the knee joint is short and the quadriceps is shortened. While this might be efficient, it may be important to supplement this training with the heaviest possible support in positions with greater joint angles. 70

Model Features

Contraction type 7. Eccentric contractions have a positive influence on bone mineral density, strength of the muscle-tendon connection, as well as the intra-muscular connective tissue. (68, 71, 72) 8. There is evidence that maximal eccentric actions will preferably recruit fast-twitch muscle fibres (high threshold motor units), which are more responsive to muscle growth and strengthening. In fact, eccentric training may stimulate an evolution towards a faster contractile profile.(78) As a side note: Stretch shortening cycle performance, like jumping, running and throwing are extremely dependent on high levels of eccentric strength. This is one more reason why it is important to emphasize eccentric training, particularly if your end goal is sport performance.

Intensity 9. High to maximal tensile force is necessary for optimal tenocyt activity. Tenocyt activity is responsible for all components – including hypertrophy of the tendon. (74)

Volume 10. Training with extensive volume and moderate intensity might be important in strengthening ligaments (75) as well as improving capillarization (more than 20 reps per set) around the muscle fibres. (76) Improved capillarization is important for the flow of nutrients to the fibres. One hundred to two hundred repetitions in one set may be what is needed to strengthen the connective tissues through an improvement in blood supply. (80) 71

THE FLEXIBLE PERIODIZATION METHOD 11. Among other hormones, testosterone and natural growth hormone are key factors in stimulating the synthesis of proteins (muscle tissue and supporting tissue) following a training session. The testosterone response to training is optimized by training at an intensity of 85-95RM, a moderate to high volume and rest periods around 60-90 seconds. Growth hormone response is optimized at an intensity around 10RM, multiple sets and around 60 seconds rest periods. Also, the cortisol response to training is optimized with training intensity of a moderate to high volume (77). All training improves functional strength (the term is here used in the meaning described by Siff (69)). With specifically chosen program variables as outlined above, the training protocol can create a structural response as well. For a safe progression, a program for a beginner must emphasize the structural response first, then progress into training with the aim of a predominantly functional response. Roughly speaking, a functional training response is achieved with high loads and low volumes of training (with the exception of strengthendurance and power-endurance). No one can train for extended periods of time with high loads and low volume. Even for advanced athletes, it’s recommended to alternate between training phases of improving structural strength (early phases of the macrocycle) and functional strength (later phases of the macrocycle).

Summary All training improves functional strength. With specifically chosen program variables, the training protocol can create a structural response as well.

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Model Features For a safe progression, programs for the beginner must emphasize the structural response first, then progress into training with the aim of a predominantly functional response. No one can train for extended periods of time with high loads and low volume. Even for advanced athletes, it’s recommended to alternate between training phases of improving structural strength (early phases of the macrocycle) and functional strength (later phases of the macrocycle).

Anne Cobban, Cyclist. For a cyclist, “functional exercise” is not necessarily performed standing. After her first winter of training with postural work and variations of leg presses, hamstring curls, hip flexion and extension exercises, Anne rides the hills 2-3 gears higher.

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1.12

FIRST improve maximal strength, AND THEN convert this strength into sportspecific combinations of power, speed and endurance.

Maybe you think I have lost it. FIRST develop the weak link, FIRST develop endurance of tonic muscles, FIRST develop structural strength, and now, FIRST develop maximal strength. How many qualities can you develop “FIRST”? Take a look at the table below to see how “FIRST” refers to different points in the macrocycle: 1st quarter Weak link

Preparation period 2nd quarter 3rd quarter Weak link Entire kinetic chain

4th quarter Entire kinetic chain

Endurance of tonic muscles

Endurance of tonic muscles

Strength of prime movers

Strength of prime movers

Structural strength

Structural strength

Functional strength

Functional strength

Maximal strength

Power speed, endurance

Table 1.12.1. The four “story lines” of the preparation period

As shown in the chart above, FIRST, in relation to maximal strength, refers to the latter part of the preparation period. If this is not your first book on periodization, I am sure you have seen the progression from maximal strength to (sport specific combinations of) power, speed, and endurance before.

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Model Features I learned this concept from Tudor Bompa and his famous periodization charts: Preparatory period Maximum Conversion Anatomical strength to Power adaptation Table 1.12.2. Periodization of Strength. Adapted from Bompa, T Note: Anatomical adaptation is equivalent to “structural strength”

(81)

.

In the previous section “FIRST improve structural strength, THEN improve functional strength” (which includes, but is not limited to maximal strength), we looked at the physiology behind why structural strength should be improved before functional strength. What is the relationship between maximal strength and sport specific combinations of power, speed and endurance? Why should maximal strength be developed before sport specific combinations of power, speed and endurance? Strength training with a functional focus includes training with heavy weights beyond 80% of 1RM. Such training induces socalled neural adaptations in the nervous system, including increased rate coding and firing frequency (82). Also, certain sensory receptors are de-sensitized, reducing the inhibitory influence on the nervous system in various loading conditions. After a period of heavy resistance training, the trainee can activate a higher number of motor neurons, activate them more powerfully and will experience less inhibition (from golgi tendon organs) affecting the motor neurons during strenuous activities like plyometric training (82) . As a whole, these neural adaptations are sometimes named improved NEURAL ACTIVATION.

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THE FLEXIBLE PERIODIZATION METHOD In other words, the trainee can now engage in sports-specific power, speed, or endurance exercises as well as technical practice with a more powerful “engine.” Those were the words used by the person who taught me the most valuable lessons about the neural aspects of strength training - Professor Per Aagaard, PhD who currently serves at the review board for the Journal of Strength and Conditioning Research. Having access to more motor units – a more powerful engine, sounds attractive, doesn’t it? Having access to more motor units sounds like performance may improve immediately after a maximal strength cycle. So, why even bother with a “conversion” phase (as indicated in the title of this section)? The role of the conversion phase has been illustrated from the following computer simulation study of a volleyball player (83). First, the jump and jump height of the players were analyzed and their maximal strength and coordination (the way they turn their muscles on and off) were put into the computer. During the first simulated trial, the maximal strength of the players was raised – corresponding to having performed a strength cycle. The result of this increased strength? The jump height of the players DECREASED. The explanation was that the coordination (or neural CONTROL) no longer matched the strength levels. To solve the imbalance between strength and neural control, the researchers performed a second simulated trial. The neural controls of the players were now changed to match the increased strength. The result? The jump height of the players was significantly INCREASED compared to the baseline readings. What can be learned from this study? That the maximal strength phase improves neural ACTIVATION, but not neural 76

Model Features CONTROL. In order to achieve new performance peaks , neural control must be improved as well – with (sport) specific exercise. It’s important to realize how training gains in the “conversion phase” are enhanced by a previously completed strength cycle, as the increased neural adaptation brings motor units “into the game “. In some literature, force-time curves are shown to argue that maximal strength or further increases in maximal strength will not benefit performance, as the duration of the performance movement are shorter than the time it takes to produce maximal strength. As you may have gathered, this is a simplified argument. The reason for performing the strength cycle is not always the strength level per se, but the associated increase in neural ACTIVATION. Further, the perspective from which the maximal strength levels are relevant does not necessarily deal with only one single movement. High strength levels are relevant for the “conversion/sport-specific phase because high strength levels delay the onset of fatigue during a practice, thus, allowing the athlete/client more quality repetitions.(84) This mechanism has implications for most sports, where high volumes of plyometric, sprint, or metabolic oriented training are needed. Through my own experience, I have seen the effect of increased strength levels directly affect athletes’ abilities to perform higher amounts of sport specific practice with great quality – even without a formal “conversion phase”.

Summary In line with the fundamental methodology outlined by Bompa, the FPM aims to develop maximal strength ”first” and then convert this strength to sport specific combinations of speed, power or endurance. The increased neural ACTIVATION from the 77

THE FLEXIBLE PERIODIZATION METHOD heavy strength training gives the athlete/client a more powerful engine with which to perform the sport-specific training. Further, the increased strength levels delay the onset of fatigue during practice, thus, allowing more quality repetitions to be performed.

Jessi Lelliot, Pro Beach Volley Player. Beach Volleyball is a demanding sport and Jessi is working all aspects of his physique with his unwaivering focus. Dynamic mobility, core and shoulder stability, as well as heavy squats, jumping and the King of Rotational Exercise – the wood chop, are key aspects in Jessi’s program.

2009 Result: 2nd place in the Canadian Nationals.

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Model Features

Daniel Roopnarine, 3rd Dan (Goju Ryu) Karate. In 2009 I had the honour of working with Daniel to help him further improve power in punching and kicking. Several exercises were included in the program, for example, the ballistic isometric method to develop punching power and hamstring curl with the tremendously versatile Cybex cable machine to develop antagonist strength for his kicks. Daniel trains at AMA Dojo.

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1.13

First raise physical capacity THEN raise sport-specific technique.

“The Flexible Periodization Method” is predominantly a method for the strength and conditioning aspect of the whole training process. However, if the client/athlete participates in sports (competition), the sport-specific practice (technical/tactical workouts) is also a key aspect. It’s imperative for the head coach to know the relationship between the strength and conditioning aspects and technical/tactical aspects of the training process. In certain inherently physical sports, like track and field, some martial arts and the pure strength sports, like powerlifting, Olympic weightlifting and strongman, the strength and conditioning process is by nature very close to the technical/tactical development. In the body of knowledge needed by the head coach, the strength and conditioning aspects and technical/tactical aspects are closely intertwined. It is rare to find a head coach, from any of these sports, employing a separate strength and conditioning coach, with the exception of some martial arts. In other types of sports (e.g. racquet sports and team sports), the body of technical/tactical knowledge needed by the head coach is more separated from the strength and conditioning aspects of training. Rarely will a coach from these type of sports exhibit expertise in both technical, tactical, as well as strength and conditioning aspects. When head coaches from team and racquet sports hire strength coaches, communication between both coaches is a must. Further, the effectiveness of the training program is greatly enhanced if the head coach and the strength and conditioning coach have the same understanding of the training process, and are able to objectively and unemotionally look at the aspects of training most needed for the team/athletes (see section 3). 80

Model Features The purpose of strength and conditioning is to raise sports performance (if the clients are participating in sports). Strength and conditioning is relevant, to the extent that it enhances sport performance. Strength and conditioning rarely improves sport performance directly. Instead, it enables the athlete to perform higher amounts of sport-specific practice with high quality and lower risk of injury (see the previous section). Higher strength and conditioning levels may also enable the practice of new technical elements that could not have been performed without the increased strength and conditioning levels. In short, strength and conditioning serves as the foundation for the technical/tactical development, a relationship illustrated in the figure below. (86)

Fig 1.13.1: Training performance pyramid Adapted from Bompa (86)

Strength and conditioning serves as the foundation for the technical/tactical development. When designing a macrocycle the development of strength and conditioning is emphasized “early” in the macrocycle, while technical/tactical development is emphasized in the latter parts of the cycle.

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THE FLEXIBLE PERIODIZATION METHOD Timing in macrocycle 1st priority 2nd priority

“Early”

“Late”

Strength and conditioning Technical/tactical

Technical/tactical Strength and conditioning

Table 1.13.1. Priority of strength and conditioning and technical tactical training over the course of a macrocycle

Depending on the assumed importance of each of the main training factors (technical/tactical vs. strength and conditioning) a change in training emphasis may happen sharply with nearly all training energy directed to strength and conditioning in early phases, and little emphasis on technical training. This pattern is reverses in latter phases of the macrocycle.

Fig 1.13.2. A sharp change in training priority from strength and conditioning to technical/tactical aspects

If the need for technical development is high and the importance of improved strength and conditioning has been evaluated a low/moderate, the change in training emphasis may follow a smoother pattern (see figure below).

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Model Features

Fig 1.13.3. A smooth change in training priority from strength and conditioning to technical/tactical aspects

Further programming details for each of these scenarios – sharp or smooth change - in training priorities are given in Part 3.

Summary Strength and conditioning serves as the foundation for the technical/tactical development. The purpose of strength and conditioning is to raise sports performance (if the clients are participating in sports). The development of strength and conditioning is emphasized “early” in the macrocycle, while technical/tactical development is emphasized in the latter parts of the cycle – this transition in training emphasis can follow a sharp or a smooth curve.

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1.14

The Flexible Periodization Method encourages (near) daily practice of key movement patterns.

Pavel Tsatsouline has supplied one of the most important statements about strength (87) “Strength is a skill.” The textbook definition of a skill is the capability to produce a performance result with maximum certainty, minimum energy, or minimum time, developed as a result of practice. (88) “To produce a performance result” refers to producing a movement, which can apply to any strength training exercise. “Maximum certainty” is self explanatory. “Minimum energy” is not always applicable when strength training is used as a means; in such a case we often look for the most difficult way to perform an exercise. However, when strength is the end goal “minimum energy” is always a key. “Minimum time” is mostly applicable when the goal of the strength training involves developing “explosive characteristics” of the muscle or specifically activating type 2 muscle fibres with the aim of hypertrophy. “Developed as a result of practice” is always applicable. Anyone who has engaged in free weight training will have experienced improvements as a result of practice. How does perceiving strength as a skill affect the training program? In certain training programs, you are supposed to bench press or squat, for example, once every 7 days. Such an approach goes 84

Model Features against strength as a skill. Some trainees will get strong on such programs, but it is unlikely that their skill (neural control) is optimized. Would you expect to improve your tennis game by playing once a week? A program design based on strength as a skill involves “training as often as possible, while staying as fresh as possible.” (89) Viewing and designing the program based on strength as a skill is mostly appropriate when the goal of the training program is functional strength (maximal strength, speed strength, strength speed, reactive strength, strength endurance and endurance strength). When the goal of the training program is structural strength (strength of bone, joints, tendons, ligaments, attachments and muscle mass) the skill aspect is not as important. Further, to elicit structural adaptations, a higher volume of training per session is used (see section 2, description of blocks). Consequently, longer recovery times are needed and training “often” becomes challenging. An excellent guideline for goal dependent training frequency can be found in the table below (90) Type of Adaptation Structural strength Functional strength

Training frequency 1-2 3-6

Table 1.14.1. Training frequency for improving structural respectively functional strength (90)

Undoubtedly, it can be beneficial to omit your key lifts in shorter periods of time in order to obtain physical and mental recovery (“forgetting past limits”).

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THE FLEXIBLE PERIODIZATION METHOD However, FPM – based on empirical experience – seeks to improve skill of the key movement patterns in all phases of the macrocycle. How can that be done? How is it possible to develop skill in your key movement pattern, for example, a power snatch, in situations where  there may be only 3-4 and sometimes 2 strength and conditioning sessions a week.  weak links and not key lifts are emphasized in the program.  the training volume per session is high and 3-5 days of recovery may be needed. In the FPM, daily or near daily practice of key movement patterns is achieved by planning for this practice of key movement patterns at various levels in the program: A key movement pattern can be a key sport-specific movement, a key strength training movement or a key energy systems training movement (often a translatory movement). It’s not necessary to apply the exact same movement as long as it is the same movement pattern (movements with the same relative timing.) (91) A list of movement patterns are provided in Chapter 2.

• • • •

A main exercise in the strength training program. Energy systems work done with sport specific exercise A strength training exercise in a circuit in energy systems training. A translatory movement (running etc) as part of the strength training program 86

Model Features •

• • • •

Low volume, high intensity lift in sport specific training (utilizing post titanic potentiation to enhance subsequent sport specific movement (93)) An exercise in a dynamic warm up. A “finisher” “Feeder workouts” (10-15 minute workouts done at various times during a day) (92) Mental rehearsal on off days.

The variety of levels used in the training program will depend solely on the specifics of a given athlete/client and the circumstances.

Summary FPM – based on empirical experience – seeks to improve skill of the key movement patterns in all phases of the macrocycle. In the FPM, daily or near daily practice of key movement patterns is achieved by planning for this practice of key movement patterns at various levels in the program.

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1.15

In the FPM the priority system of exercise supersedes that of decreasing neural demand.

Rules are meant to be broken! The principle of ordering exercises according to decreasing neural demand tells us to place multi-joint exercises, then single joint exercises and large muscle areas, then small muscle areas in the training program (94). That makes sense, doesn’t it? Perform the most challenging and complicated exercises while in the rested state. Subsequently, perform the less challenging and less complicated exercises as fatigue sets in later in a training day. As good as this strategy is, the problem is equally obvious: you always perform single joint exercises and small muscle areas in a fatigued state and subsequently make smaller improvements in these exercises. The priority system deals with this matter. The priority system involves performing the exercises that apply to a training program’s major goals first in the training session, so that the trainee can perform these exercises with maximal intensity (quality). (95) Regarding priority of exercises, it was earlier stated that ..After having improved intramuscular coordination by bringing up the weak link, the focus then shifts to improving INTER muscular coordination using the targeted multi-joint lifts, like squats, dead lifts etc...

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Model Features Also mentioned was that both modified versions of the basic lifts as well as isolation exercises can be used to bring up a weak link. In the FPM exercises – whether multi or single joint – performed with the purpose of bringing up a weak link are termed “assistance exercises”. In certain phases of the macrocycle the assistance exercises – as indicated above – are the top priority of the training program and are thus performed first in the program, in accordance with the priority system. This strategy obviously violates the principle of ordering exercises according to decreasing neural demand. Placing assistance exercises before multi-joint exercises also, to some extent, compromises performance of the multi-joint lifts. Therefore, it is – like always - essential that correct form is observed to maximize safety. In latter phases of the macrocycle, when the multi-joint exercises are the top priority, they are trained first in the program. The assistance exercises are then trained last in the program.

Summary In certain phases of the macrocycle the assistance exercises – as indicated above – are the top priority of the training program and are thus performed first in the program, in accordance with the priority system. In latter phases of the macrocycle, when the multi joint exercises are the top priority, they are trained first in the program. The assistance exercises are then trained last in the program.

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1.16

In the Flexible Periodization Method ALL program variables are periodized.

The year long research that lead to the creation of this book was driven mainly by questions I couldn’t answer; questions about the process of creating long-term training plans. As you read in the preface, each main source provided important insights in combination with unanswered questions. While I aim to provide solid theory behind “The Flexible Periodization Method”, it is not the feature of theory I hope will distinguish this book. I have never personally done any scientific studies, nor am I a PhD or a professor like Bompa, Zatisorsky, Kraemer or Stone. It is my hope that this book will distinguish itself as being the most practical, yet science based book on creating long term training plans that you have ever read. Knowledge grows and this will not be the last book about periodization. However, I hope you leave the book with a feeling of transparency; a feeling that the process of creating a long term training plan is no longer a mystery. In order to answer as many questions as possible, in The Flexible Periodization Method ALL program variables are periodized. What do I mean by “program variables” and what do I mean by periodized? Program variables refers to: 1. Goals of each block template. 2. Volume of training. 3. Intensity of training. 90

Model Features 4. 5. 6. 7. 8. 9.

Exercise selection. Training frequency. Structure of workouts. Method used. Speed of repetition. Rest period activity.

Periodized, means that the program variables differ in different periods of the macrocycle. The periodization of training goals evident in this section are: • •

• • •

FIRST improve the weak link, AND THEN improve the function of the entire kinetic chain FIRST improve the endurance of stabilizer (tonic) muscles, and THEN improve the strength of phasic muscles (prime movers). FIRST improve structural strength, AND THEN improve functional strength. FIRST improve maximal strength, AND THEN convert this strength into sport specific combinations of power, speed and endurance. FIRST raise physical capacity THEN raise sport specific technique.

Explained in section 2, in the description of each block, the goals of each block dictates the appropriate intensity and volume of training. So a periodization of volume and intensity naturally follows a periodization of training goals. The periodization of training frequency is related to the shift from emphasizing structural to emphasizing functional strength (“strength as a skill”). Also, the shift from emphasizing “weak links” to emphasizing multi-joint whole body movements affects the training frequency of assistance exercises and the big multijoint movements.

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THE FLEXIBLE PERIODIZATION METHOD The shift from emphasizing “weak links” to emphasizing multijoint whole body movements also dictates periodization of exercise selection. The already mentioned shift from emphasizing “weak links” to emphasizing multi-joint, whole body movements dictates the periodization of workout structure. As mentioned in section 1.2 many training methods load the body in unique ways. Some training methods are designed to maximize fatigue with a high volume of training while other training methods are designed to promote quality repetitions with heavy weights. Most training methods lend themselves to certain training goals, thus the periodization of training goals dictates the periodization of training methods. Changing the speed of each repetition over the course of a long term training plan may be superior to maintaining a constant speed in the training phases (96). Also, the training goals dictate a periodization of speed of repetitions. For example, will the speed of repetition during training for maximal strength be relatively slow (though attempted fast); in contrast, the speed in power training will be high. In section two you will see further variations in speed of repetition and structure of the repetition applied with the aim of facilitation of the training goal of the specific block. Last, but not least, you will find a discussion of how various ways of using your rest period may be more appropriate depending on the given goal.

Summary In the Flexible Periodization Method ALL program variables (goals of each block template, Volume of training, Intensity of training, Training frequency, Structure of workouts, Method used, Speed of repetition, Rest period activity) are “periodized”, 92

Model Features meaning that the variable changes with the period of training (the specific block template).

Ron Greer: Due to a highly demanding professional career, Ron’s primary goal is often to use the training sessions to stimulate the parasympathetic nervous system with recovery workouts: 40 minutes of mobility, stretching or deep breathing and 20 minutes of strength or cardiovascular exercise.

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DESCRIPTION OF BLOCK TEMPLATES 2.0

Periodization of Program Variables for all Blocks.

Section 1 presented sixteen features that are built into the FPM. Section 2 deals with the specific description of each of the seven block templates that are so far, only mentioned in the table of contents. To begin, the periodization of program variables “across the blocks” will be shown. This will provide you with an overview of the progression from block to block so that you get a full understanding of how the blocks are connected. As previously mentioned, the focus is placed on the following program variables. 1. 2. 3. 4. 5.

Goals of each block template. Volume of training. Intensity of training. Exercise selection. Training frequency. 94

Description of Block Templates 6. 7. 8. 9.

Structure of workouts. Method used. Speed of repetition. Rest periods and rest period activity.

The information from Chapter 1 ties strongly into the content of Chapter 2. The model features described in Chapter 1 now crystallize into specific use of program variables in each of the seven blocks. Thereafter, in section 2.1 – 2.7 the details of each block, including adjustment options, will be explained. The content of these pages is the core of The Flexible Periodization Method. Refer to the pages with the detailed block descriptions when you create long term (macrocycle) training plans. The first aspects to look at are the goals of the 7 blocks.

Block # 1: Isolation – Stability – Structure (ISS) Goal: Develop weak links, stability (endurance of tonic muscles), structural strength and the aerobic energy system.

Block # 2: Structure – Isolation – Stability (SIS). Goal: Develop structural strength, weak links, stability (endurance of tonic muscles) and the anaerobic lactic system. The altered sequence of the three stated goals reflects a change in priority. Structural strength has a higher priority in the SIS block

Block # 3: Skill – Strength in Primal Patterns (SSP) Goal: Develop skill and strength in Primal Patterns (97); develop the anaerobic alactic system. Primal Patterns is a registered trademark of the C.H.E.K Institute (www.chekinstitute.com ). Primal Patterns include: squatting, bending, lung-

95

THE FLEXIBLE PERIODIZATION METHOD ing, pushing, pulling, twisting and translatory movement (walking, jogging and sprinting). Primal Patterns, developed by Paul Chek, HHP, is a tremendously effective tool for understanding movement. (Read more about Patterns in Paul’s highly recommended book “Movement That Matters”.)

The definition of primal patterns does not directly include other, often relevant, movements like biking. Obviously, such movement patterns can be part of the training program as well.

Block # 4: Skill and Power in Primal Patterns (SPP) Goal: Develop skill and maximal power in primal patterns, develop the anaerobic alactic system. This block is also the block to develop maximal speed.

Block # 5: Skill and (sport-specific) Endurance in Primal Patterns (SEP) Goal: Develop skill and sport specific combinations of speed, power, endurance or agility

Block # 6: Pre Competition and Competition (PCC) Goal: Taper and peak for competition.

Block # 7: Restoration and Active Rest (RER) Goal: Build internal vitality, treat minor injury, remove physical and mental fatigue, and rebuild motivation You may be familiar with another terminology for “blocks” of training such as “accumulation”, “intensification”, “transmutation” and “realization”. That is very appropriate terminology as the terminology strongly indicates the goals of the training. Accumulation: Stressing the body by accumulation of training volume. 96

Description of Block Templates Intensification: Stressing the body by intensifying the training (increasing training intensity). Transmutation: Transmuting (converting) abilities into sport specific abilities/skill. Realization: “Realize” (bring out) the achieved abilities in competition.

Accumulation Intensification Transmutation Realization.

ISS X

SIS X

SSP

SPP

SEP

X

X

PCC

RER

X

n/a

X

Table 2.0.0. Relationship between block names in FPM and the terminology of “accumulation”, “intensification”, “transmutation” and “realization”

As you see from Table 2.0.0, FPM applies two different accumulation blocks and two different transmutation blocks, which is why the terminology (block names) on the previous page was adopted instead of using “accumulation”, “intensification”, “transmutation” and “realization”. Chapter 1 described how FPM integrates seven fundamental training methods. The types of strength training completed with corresponding types of energy systems training were also explained. Moreover, you became familiar with several “story lines” or progressions •

FIRST improve the weak link, AND THEN improve the function of the entire kinetic chain (section 1.9)

•

FIRST improve the endurance of stabilizer (tonic) muscles, and THEN improve (the strength of) phasic muscles (prime movers) (section 1.10).

•

FIRST improve structural strength, AND THEN improve functional strength (section 1.11).

97

THE FLEXIBLE PERIODIZATION METHOD •

FIRST improve maximal strength, AND THEN convert this strength into sport specific combinations of power, speed and endurance (section 1.12).

•

FIRST raise physical capacity, AND THEN raise sport specific technique (section 1.13).

Here is how these “story lines” transfer into priorities of training goals in each of the seven blocks. A scale of 1-5 is used to indicate the priority of the given training element. 1. The aspect receives – compared to any other block – the highest volume or intensity. The goal is maximizing improvement of that particular aspect. 2. The aspect receives – compared to any other block – high volume or intensity. The stimulation of this aspect may be a secondary effect of training another aspect. The goal is a high/near maximal improvement of that particular aspect. 3. The aspect receives – compared to any other block – some volume or intensity. The stimulation of this aspect may be a secondary effect of training another aspect. The goal is to prepare this aspect for coming blocks or maintain training adaptations. Some improvement may happen. 4. The aspect receives – compared to any other block – a low volume or intensity. The stimulation of this aspect may be a secondary effect of training another aspect. The main goal is maintaining training adaptations or taper for competition (reduce fatigue) 5. The aspect receives – compared to any other block – no direct or indirect stimulation.

98

Description of Block Templates Weak links Kinetic chain End of tonic muscles (Strength of) prime movers Structural Strength Functional strength Maximal strength Maximal Power Maximal Speed Sport spec comb of power, speed, end

ISS 1 2-3

SIS 1 2-3

SSP 3 1

SPP 3 1

SEP 3 1

PCC 4 1

RER 1 3

1

2

3

3

3.

4

3

3-5

2-3

1

1

1

4

5

2-3

1

3

3

3

4

5

3-5

2-3

1

1

1

4

5

3-5

2-3

1

2-3

2-3

4

5

3-5

3-5

2-3

1

3-4

4

5

3-5

3-4

2

1

3-4

4

5

3-4

3-4

3-4

3-4

1

4

5

Table 2.0.1. Training priorities by block.

Don’t get too hung up on the details of table 2.0.1. The purpose of the table is to provide an overall understanding of the training priorities in each block. It is not the purpose of table 2.0.1 to give an exact picture of the training content in each block. Examining table 2.0.1 from the top, the rest of section 2.0 will show you how these priorities translate into periodization of each of the nine program variables listed in the beginning of this section. 1. The changing priority of weak links vs. the entire kinetic chain affects the number of training sessions per week, each assistance exercise and each primal pattern is included in the strength training program. 99

THE FLEXIBLE PERIODIZATION METHOD Let us examine that statement in more detail. In the FPM, exercises – whether multi or single joint – performed with the purpose of challenging a weak link are termed “assistance exercises” (see section 1.9). Further, for the understanding of table 2.0.2 below, it should be noted a principle of FPM is to use primal patterns to improve “intermuscular coordination of the entire kinetic chain”.

Each Assistance Exercise Each Primal Pattern

ISS 2

SIS 2

SSP 1

SPP 1

SEP 1

PCC 1

RER ***

1-2

1-2

3-4

3-4

2-3

2-3

***

Table 2.0.2. Number training sessions per week each assistance exercise (AE) or each primal pattern (PP) is included in strength training program.

Table 2.0.2 shows how in the ISS and SIS blocks both the AE and primal patterns (PP) are trained with a relatively low frequency (1-2 sessions) each week. Then, entering the SSP block, the priority of weak links vs. the entire kinetic chain changes in favour of the entire kinetic chain (see table 2.0.1). This change is reflected in the priority of AE and PP and PP is now trained 3-4 times per week and AE once per week. Table 2.0.1 also shows how the priority of weak links vs. the entire kinetic chain is tied into the priority of, and progression from structural to functional strength. How is that? The priority on functional strength rises together with the priority of developing the entire kinetic chain. Both the priority of functional strength and the priority of the entire kinetic chain 100

Description of Block Templates raises from a (2)-3 to a 1-(2) as training enters the SSP block. Thus, indirectly, table 2.0.2 reveals another important strategy applied in FPM. AE is trained only with structural parameters (1-2 sessions per week), while PP is trained both with structural as well as functional program parameters (1-2 or 3-6 sessions per week). Such an approach may seem skewed in favour of PP, but the reasons are clear: • First, as earlier stated, “all training yields functional gains, but program parameters can be tweaked to elicit structural gains as well”. This is important, because even though AE is only trained with structural parameters, there are still some functional gains. •

Second, an AE is a single OR multi joint exercise done with the purpose of improving intra-muscular coordination as well as structural strength. The inter-muscular coordination developed through frequent practice is not highly needed to benefit from the AE.

•

Third, to maximize the benefits of training the primal patterns, FPM suggests that these exercises in some - not all – blocks must be trained with a high frequency to develop inter-muscular coordination and functional strength. The blocks in which primal patterns are trained with a high frequency leaves little room for training AE.

Now you have seen how the changing priority of weak links vs. the entire kinetic chain affects the frequency of training of each AE and each PP in the strength training program. However, the changing priority of weak links vs. the entire kinetic chain also affects the structure of particularly the strength training workout. 101

THE FLEXIBLE PERIODIZATION METHOD We have established the number of times we wish to train each AE and each PP in each of the blocks. In order to proceed to create actual workouts, a pressing question comes up (this one bugged me for years). How many AE and PP can effectively be fit into the program? (in each block.) The answer to that question is determined by other questions. 1. How much time does it take to adequately stimulate a given exercise? (Multiply the duration of each set with the number of sets and add the rest periods). 2. What is the optimal/maximal duration of each workout? 3. What is the total number of workouts per week? Obviously, the answers to the above questions are very individual. However, if you begin every single programming decision from a completely clean slate, the process of making a training program becomes more than difficult. Therefore, part of the development of FPM, has been to determine which aspects of the training program can be predetermined without compromising program quality and uniqueness. Experience working with athletes has established the following basic template for the strength training workouts: 6-8 assistance exercises and 3-4 primal patterns is an efficient design for 3-4 workouts per week of approximately 60 minutes duration (warm up and cool down not included). FPM views these 60-minute workouts as two to three blocks of various length: • Three 15 to 20-minute blocks. • Two 30-minute blocks. • One 45-minute block and one 15-minute block. 102

Description of Block Templates Viewing a workout as composed of blocks makes it easier to realize how many exercises fit into a workout of different structures. From experience working with athletes, the following structure has proven effective for the ISS, and the SIS blocks: Workout 1 A1. AE (1) A2. AE (2)

Workout 2 A1. AE (5) A2. AE (6)


B1. AE (3) B2. PP (1)

B1. AE (1) B2. PP (3)

B1. AE (5) B2. PP (2)

C1. AE (4) C2. PP (2)

C1. AE (2) C2. PP (1)

C1. AE (6) C2. PP (3)

Table 2.0.3. Structure of strength training workout in ISS and SIS blocks. 3 workouts per week. AE (1) = assistance exercise # 1. PP (1) = primal pattern # (1).

The combination of letters and numbers is a system – developed by Australian strength coach Ian King - of indicating exercise order. “A1” followed by “A2” indicates a superset. That is, alternating sets of AE (1) and AE (2) until all planned sets of these exercises are performed.





B1. AE (3) B2. PP (1)

B1. AE (7) B2. PP (3)

B1. AE (3) B2. PP (1)

B1. AE (7) B2. PP (3)

C1. AE (4) C2. PP (2)

C1. AE (8) C2. PP (4)

C1. AE (4) C2. PP (2)

C1. AE (8) C2. PP (4)

Table 2.0.4. Structure of strength training workout in ISS and SIS blocks. 4 workouts per week: AE (1) = assistance exercise # 1. PP (1) = primal pattern # (1).

103

THE FLEXIBLE PERIODIZATION METHOD From experience, the following structure has proven effective for the SSP, SPP, SEP and PPC blocks. Workout 1 A1. PP (1) A2. PP (2) A3. PP (3)

Workout 2 A1. PP (1) A2. PP (2) A3. PP (3)

Workout 3 A1. PP (1) A2. PP (2) A3. PP (3)

B1. AE (1) B2. AE (2)

B1. AE (3) B2. AE (4)

B1. AE (5) B2. AE (6)

Table 2.0.5. Structure of strength training workout in SSP, SPP SEP or PPC blocks. Three workouts per week: AE (1) = assistance exercise # 1. PP (1) = primal pattern # (1)

Workout 1

Workout 2

Workout 3

Workout 41

A1. PP (1) A2. PP (2) A3. PP (3)

A1. PP (4) A2. PP (1) A3. PP (2)

A1. PP (3) A2. PP (4) A3. PP (1)

A1. PP (2) A2. PP (3) A3. PP (4)

B1. AE (1) B2. AE (2)

B1. AE (3) B2. AE (4)

B1. AE (5) B2. AE (6)

B1. AE (7) B2. AE 8)

Table 2.0.6. Structure of strength training workout in SSPP, SPP, SEP or PPC blocks. 4 workouts per week: AE (1) = assistance exercise # 1. PP (1) = primal pattern # (1).

Tables 2.0.3-2.0.6 show the changing priority of AE vs. PP in each block affects the structure (exercise sequence) of the strength training workout. AE is trained first, twice a week in the ISS and SIS blocks and subsequently trained last, once a week, in the SSP, SPP, SEP and PCC blocks. Conversely, each PP is trained last, twice a week in the ISS and SIS blocks and first, three times a week in the SSP, SPP, SEP and PCC blocks. In actual programming, further decisions must be made regarding the sequence of AE and PP within each workout. This issue is discussed with the specific description of each of the blocks. 104

Description of Block Templates What about the structure of energy systems workouts? The “story line” of weak links vs. the entire kinetic chain is not directly applied to energy systems workouts. However, there is a periodization of exercises taking place, which is explained in this section. Suggested structure for energy system workouts are presented with the specific description of each block.

2. Changing the priority from “endurance of tonic muscles to (strength of) prime movers” affects, first of all, the use of the fundamental training methods in each block.

You may wonder why “strength of” is placed in brackets. Read Table 2.0.7 and the explanation will follow. Here again are the seven fundamental methods integrated in FPM: 1. The Repeated Effort Method, long duration (rep-e (ld)) 2. The Aerobic Method (aerob m) 3. The Repeated Effort Method, short duration (rep-e (sd)) 4. The Anaerobic Lactic Method (anaerob (la)) 5. The Maximal Effort Method (max-e) 6. The Dynamic Effort Method (dyn-e) 7. The Anaerobic Alactic Method (anaerob ala) The table below shows how these seven methods are used in each of the seven blocks.

105


Strength

ISS repe(ld)

SIS repe(sd) rep-e(ld)

SSP max-e

SPP dyn-e max-e

SEP rep-e max-e dyn-e

PCC **

RER repe(ld)

Energy Aero Anaer Anaer Anaer sport sport Aero system m (la) (ala) (ala) spec spec m Table 2.0.7. Primary use of fundamental training method in each of the 7 blocks. ** Methods used depend on the previous blocks.

What are the take home messages from table 2.0.7? Table 2.0.7 shows you the primary use of each of the fundamental training methods in each of the seven blocks. You can see how certain strength training methods are used together with certain energy systems training methods. The physiology behind this “pairing” of strength training methods with energy systems method was explained in section 1.5. (Section 2.1-2.7 will go into more detail with the use of training methods in each block, including variations, not covered in table 2.0.7). Recall from section 1.5 that the goal of rep-e (LD) is to target the endurance of type I (slow twitch) fibres. Recall also that the type I fibres are a characteristic of tonic muscles (table 1.10.1). Hence, rep-e (ld) is the primary method used to develop “endurance of tonic muscles” in the ISS and SIS blocks where the endurance of tonic muscles has the highest priority. Now you know which method is used to develop the endurance of tonic muscles. Examine the statement in the box above carefully. The next logical question to ask is, “Which methods are used to develop the prime movers?” Prime movers are “muscles that act directly to bring about a desired movement” (113). As indicated in section 1.10. the term “prime movers” can be understood as equivalent to “phasic muscles” or “mobilizers” (the characteristic of which was explained in that section). 106

Description of Block Templates Studying table 1.10.1 and table 1.10.2 we see that type II motor units and “fatigability” are characteristics of phasic muscle/mobilizers. Comparing this information with graph 1.5.1 we are pointed in the direction of sets of shorter duration (and consequently higher loads) in order to stimulate prime movers. As outlined in section 1.5 the three other fundamental strength training methods rep-e (sd), max-e and dyn-e fulfills this requirement (sets of shorter duration and higher loads). Thus, these are the strength training methods used to develop the prime movers in SIS, SSP, SPP and SEP where (strength of) prime movers are of a high priority. The priority of (strength of) prime movers rises as training enters the SSP block (see table 2.0.1) and stay on a “1” throughout the rest of the developmental blocks (SPP and SEP). In the SSP block, the goal is to improve (functional) strength of the prime movers, whereas, in the SPP block, the goal is power production of the prime movers and in the SEP block, the goal is improving whatever combination of sport-specific speed, power and endurance that are necessary. Thus, the “performance” of prime movers is the goal of SSP, SPP and SEP blocks. Strength is only the goal in the SSP block, therefore, “strength of” is placed in (brackets) in the box above. Below are more key points about the connections between the fundamental training methods and the training goals/priorities: •

Various aspects of structural strength can be improved with a range of training parameters including very high volume and high intensity (see section 1.11). Therefore, most of the fundamental training methods can be expected to have an effect on structural strength. However, rep-e (ld) and rep-e (sd) are the primary methods used to 107


•

•

• •

• •

develop structural strength as they employ the required medium to high volume as well as intensity. Max-e is the primary method used to directly develop maximal strength and is thus the primary strength training method in the SSP block. Rep-e (sd) may have an effect on maximal strength. Dyn-e is the primary method used to develop power. Also, training with max-e may support power development. Thus, these two methods are combined in the SPP block. The aerobic method is used to develop endurance or power of the aerobic system. The anaerobic lactic method is used to develop rate of energy production of the glycolytic system as well as lactic tolerance. The anaerobic alactic method is used to develop rate of energy production and capacity of the ATP/CP system. As for sport-specific development in SEP and PCC, intervals are designed based on competition structure without regard for specific energy systems.

Now, shift your attention to AE again. You may remember from table 2.0.2 that AE is trained in all the seven blocks. Does FPM suggest training AE with max-e and dyn-e in the SSP and SPP and SEP blocks? No! A slightly modified version of table 2.0.7 shows us the use of training methods in each of the seven blocks for AE and PP.

108

Description of Block Templates ISS Assistance Exercises

SIS

SSPP

SPP

SEP

PCC

RER

repe(ld)

reprepreprepreprepe(sd) e(sd) e(sd) e(sd) e(sd) e(ld) and or or or or reprepreprep-e(ld) repe(ld) e(ld) e(ld) e(ld) Primal reprepmax-e dyn-e rep-e **** repPatterns e(ld) e(sd) max-e max-e e(ld) repdyn-e e(ld) Table 2.0.8. Use of training methods for AE and PP in each of the seven blocks

If your background is a power sport, like track and field or volleyball, you may have asked yourself where the plyometric workouts are. Let us address this issue now. If the volume of sport-specific training (for example, volleyball training) is high in the preparatory period, most likely plyometric workouts, with lots of jumping, could lead to overtraining/ injury and should not be used. If the volume of sport-specific training is high in the preparatory period, the strength and conditioning efforts must focus on the aspects that are NOT developed during the sport-specific training. Such aspects include tonic muscles, antagonists and maximal strength. Another way of saying this, is that during preparatory phases with low volumes of sport-specific training the strength and conditioning efforts must PREPARE the athlete for the sportspecific training. Whereas, in preparatory phases with high volumes of sport-specific training, the strength and conditioning efforts must SUPPLEMENT the sport-specific training. This difference between PREPARING for or SUPPLEMENTING the sport-specific training is a subtle but crucial difference in a training program. 109

THE FLEXIBLE PERIODIZATION METHOD A “conservative or low dose” way to include plyometric training in a preparatory phase with high volumes of sport-specific conditioning consists of assigning one or two “spots” in the strength training program to a jump or a throw. Along the same line, it is viable to assign the first 15-20 minutes of an energy systems workout to performing a jump or a throw. If the athlete participates in a power sport (and the goal of the strength and conditioning for that particular athlete is to develop power) and all training energy in the preparatory phase goes into strength and conditioning, then higher volumes of jumping and throwing may be performed in separate workouts. As plyometric training (or jump and throw training – my preferred terminology, as most weight training also relies on the plyometric effect) must be performed with high speeds of execution, it is the dyn-e that is used for plyometric training. Hence, our table of training methods, including plyometric training, involves the dynamic effort method in most training blocks (see table 2.09). It is important to emphasize that the progression from “structure to function” and “tonic muscle to prime movers” also apply to the progression of jump/throw. This progression is executed through correct exercise selection, exercise execution style and volume of training. It is probably no secret that training methods used dictate the rest periods between sets. There is nothing fancy about that and suggested rest periods are given with the detailed description of each block (section 2.1-2.7). What may be more interesting is a suggested use of rest period activity connected to each of the training methods.

110

Description of Block Templates ISS

SIS

SSPP

SPP

SEP

PCC

RER

Strength Training

repe(ld)

repe(sd) rep-e(ld)

max-e

dyn-e max-e

rep-e

***

repe(ld)

Energy Systems Jump/ Throw

aerob m dyn-e

anaerob (la) dyn-e

anaerob (ala) dyn-e

anaerob (ala) dyn-e

max-e

dyn-e Sport spec dyn-e

Sport spec dyn-e

aerob m No jump/ throw Table 2.0.9: If designated plyometric workouts are used, the dynamic effort method may be a part of each of the seven blocks. ***: the strength training methods used depend on the previous blocks.

In the early phases of a macrocycle (ISS and SIS blocks) the rest period may efficiently be used to 1. Manually stimulate muscles that are not firing optimally. 2. Stretch tight muscles that may inhibit proper range of motion or rob the neural input to other muscles. Later in the macrocycles (SSP, SPP and SEP) the athlete/client hopefully has corrected any deficits and the rest period can now be used for 1. Visualizing perfect movement. 2. Shaking and relaxing muscles used in the previous set.

3. The training methods used in each block dictate the intensity of training.

After a discussion on the use of training methods in each of the blocks, it follows logically to discuss the intensity of training, as the methods used are strictly defined by the intensity of training. As the first step, let us agree on the definitions of training intensity. Strength training. The intensity of strength training is defined as the percentage of the one repetition maximum (RM) used (98). 111

THE FLEXIBLE PERIODIZATION METHOD Since there is a relatively well established correlation between the percentage of 1RM used and the possible number of repetitions per set, we may accept the number of repetitions per set (or repetition bracket) as a measure of intensity as well. In some texts “intensity” is used to indicate “effort”, probably because of an associated relationship between “intense effort” and “intensity”. This use of “intensity” is generally warned against, as it will confuse most trainers and athletes/clients. There is, however, an indirect and rarely discussed relationship between effort and intensity (as defined above). If the client engages in “intense” training and applies high “effort”, possibly with concentric failure as the goal, the client will, by the same coin, approach a momentary 1RM (and thus a momentary 100% intensity). The momentary 1RM will, technically speaking, be the last repetition completed (before failure sets in). Jump/throw. The intensity of plyometric training refers to the amount of stress placed on involved muscles, connective tissues and joints and is primarily controlled by the type of drill performed (99). Energy systems training. When using the aerobic method, the intensity is often expressed as a percentage of maximal heart rate or a percentage of VO2max (100). When using the anaerobic methods and the intervals are shorter than one minute of duration, the heart rate is no longer a valid indicator of intensity (101). For such types of short duration anaerobic training the intensity may be expressed in terms of energy turnover (joules per unit of time), or percentage of maximal power output, and significantly exceeds the intensity corresponding to VO2max (102). Refer to the table below for an overview of the fundamental training methods and corresponding training intensities. 112

Description of Block Templates “Type” of training Strength training rep-e(ld) rep-e(sd) max-e dyn-e Jump/throw Energy systems training Aerobic method Anaerobic lactic method Rate of energy prod Lactic tolerance Anaerobic alactic method

Intensity of training < 65 % 1RM 65-85 % 1 RM 80-130 % 1RM 0-75 % 1RM Low, medium, high 45-100 % VO2max 70-100 % max energy turnover 45-90 % max energy turnover 100 % max energy turnover

Table 2.0.10: Fundamental training methods and corresponding training intensities

Several books about training provide tables similar to that of table 2.0.10. These tables typically differ slightly from book to book. The main reason for the differences is that the percentages are not cut in stone. However, do not get caught up in 5% percent differences between different literatures. Focus on the deeper understanding and the big picture. Table 2.0.10 shows the values suggested for programming. Those values are collected over many years from many different resources including Scmidtbleicher, D (Strength and Power in Sport 1992 edition), Poliquin C (the Poliquin Principles), Norwegian research on aerobic work (published in Idraettens Traeninglaere (www.dif.dk) and the works of Danish exercise physiologist and doctor in soccer, Jens Bangsbo (University of Copenhagen). Due to the (often) relatively large “windows of intensity”, tables like 2.0.10 are not necessarily very useful for actual programming. The purpose of table 2.0.10 is to show the direct connection between the goals/priorities of the block, the fundamental training methods used and the intensities of training.

113

THE FLEXIBLE PERIODIZATION METHOD In the specific description of blocks (section 2.1 to 2.7), the process will be taken a stepto show specific progressions that fit within the intensity ranges shown. Looking to table 2.0.1 the next “storyline” to look at is the changing priority from structural to functional strength and how that priority translates into periodization of specific program variables.

4. The changing priority from structural strength to functional strength directly affects the volume of strength training. Let us first define “volume” as the number of repetitions per unit of training (set, exercise, session, week etc) (103). Looking at volume per exercise, per training session or volume per exercise, per week makes the most sense. Purely looking at “volume per week” says little about the stress imposed on the body. (Did the athlete perform 100 biceps curls or 100 deadlifts?) Volume is different from volume load (tonnage) that is defined by number of repetitions times the load (# of reps x Load). See table 2.0.11 below for suggested training volume to improve structural and functional strength. Type of Adaptation Structural strength Functional strength

# of repetitions per exercise or muscle group per session. 25-150 5-25

# of repetitions per exercise or muscle group per week. 75-200 30-75

Table 2.0.11. Suggested volume of training per exercise per training session or per week for structural respectively functional improvements (104, 105).

The numbers in this table match the previously discussed strategies for developing structural strength since “moderate to high 114

Description of Block Templates volume” was discussed as an important factor in the development of structural strength (see section 1.11). Conversely, the volume of training for functional gains is low for two reasons: 1. As functional strength includes maximal strength and power, the intensity of such training is high (see table 2.0.10). Also, this training must be performed at low levels of nervous system and peripheral fatigue. Both factors necessitate a low volume of training. 2. A second purpose of the low volume of training is to avoid stimulating a hypertrophy response associated with the higher volumes of training. This aspect is particularly relevant if the athlete/client wishes to develop relative strength (strength per unit of body weight). The table indicates an exactness that does not find its match in physiology. Do not read the table as 24 reps = 100 % functional gains and 0 structural gains. 26 reps = 100 % structural gains and 0 functional gains. For an intermediary rep number, both structural and functional gains are present. Of course, the number of reps per exercise must be with appropriate intensities given the goal (structural or functional). Note that both structural strength and functional strength can be developed using a wide range of training intensities (refer to table 2.0.12). . The body does not care what “type” of training you are doing. The body knows only parameters like impact, tension, repetitions (time) and demand on energy supply. For this reason, the 115

THE FLEXIBLE PERIODIZATION METHOD issue of structural and functional adaptations apply to jump/throw training as well as energy systems training. Structural strength Functional strength

Lower intensity range 30-200 reps/set (ligaments and capillarization) 20% 1 RM Speed strength

Upper intensity range “High to maximal tensile force” (tendon strength) 130% 1RM (maximal strength)

Table 2.0.12. Both structural strength and functional strength can be developed using a large range of training intensities (section 1.11, table 2.0.10, reference 115).

Table 2.0.9 shows which of the fundamental training methods are used together and in which blocks. Below is a view of possible structural and functional adaptations with jump/throw and energy systems training throughout the blocks.

Jump/Throw •

•

•

Jump/throw involves impact, previously discussed to be a factor in bone remodelling. Low-medium intensity and higher volumes may be used in ISS and SIS to develop this factor safely. Certain types of jumps with extended contact times (e.g. frog jumps) performed for high volumes (>100 per session) may be used to develop hypertrophy of Type II fibres. Jump/throw may be key exercises in the SPP block, used with higher intensities to develop functional strength (power).

116


Energy Systems Training • •

•

It is well known that aerobic type training improves capillarization (106). Anaerobic lactic training may be a factor in developing hypertrophy due to the lactate-growth hormone interaction (116) . Anaerobic alactic training may improve functional strength in the trained movement (power production).

This brief list clarifies what was explained in section 1.5. The fundamental training methods are matched in each block with the purpose of eliciting the same type of physiological adaptations.

5. The changing priority from structural strength to functional strength also affects the exercise selection in each block. Table 2.0.2 showed the variations in training frequency for assistance exercises (AE) and primal patterns (PP). It is now time to explore exercise selection for each block in more detail and discover how this program variable is affected by the changing priority of structural to functional strength. The guidelines for exercise selection given in the sections below pertain to the primal patterns. Review the strength training exercises and the jumping/throwing exercises and notice how the exercise characteristics are chosen to match structural or functional improvements (refer to section 1.11). Also note the progression in exercises from “general” to “specific”. 117


Exercise Selection for the ISS Block •

Strength training. Combination exercises (108) with variations in grip, stance, range of motion and plane that target key tonic muscles of that movement.

•

Jump/throw. Single-leg or single-arm movement with a balance component that challenges stability. For jumps: stick the landing.

•

Energy systems work. Best exercises depend heavily on what you are training for. Acyclic sports (team sports, racquet sports, martial arts). Non specific movement may be used. Cyclic sports (running, rowing, biking, etc.). If possible, select exercises that overload a key component of performance and integrates well with the relatively long intervals used. Strength training exercises can be used in an interval format.

Exercise Selection for the SIS Block •

Strength training. Combination exercises with variations in grip stance, range of motion and plane with the focus on tendons and connective tissues in muscles at risk of overuse injury or areas in which the athlete wishes to improve muscle mass.

•

Jump/throw. Increase intensity through exercise selection, emphasize multiple planes as well as low position jumps (short contact time and long tendon).

118

Description of Block Templates •

Energy systems work. Acyclic sports. You may progress into sport-specific movement but outside the sport context. Exact exercise design is a key to make this efficient and the head coach should be designing such exercises. Cyclic sports. If possible, select exercises that overload a key component of performance and which integrate well with the relatively long intervals used. Strength training exercises can be used in an interval format.

Exercise Selection for the SSP Block •

Strength training. Use the exercise, possibly with variations, that transfers the best into your sport specific training or your lift.

•

Jump/throw. Increase intensity through exercise selection. Spatial and temporal structure of exercise should match closely what you are training for. Overload techniques while maintaining proper contact time can be used.

•

Energy systems work. Acyclic sports. Sport-specific movement in the sport context focusing on achieving maximal “game speed”. Cyclic sports. Specific movement performed in a speed training interval format. Use overload technique while maintaining near maximal speed of execution.

119


Exercise Selection for the SPP Block •

Strength training. Use the single exercise variation that transfers the best into your sport-specific training or your lift.

•

Jump/throw. Increase intensity through exercise selection. Spatial and temporal structure of exercise should match what you are training for. Attempt to shorten contact time while maintaining impulse levels.

•

Energy systems work. Acyclic sports. Sport-specific movement in the sport context focusing on achieving maximal “game speed”. Cyclic sports. Specific movement performed as speed training interval format. Use supra-maximal speed techniques if possible.

Exercise Selection for the SEP Block •

Strength training. Use the single exercise variation that transfers the best into your sport-specific training or your lift.

•

Jump/throw. If jumping or throwing is relevant, you may decrease intensity slightly through exercise selection and apply exercises in an interval format.

•

Energy systems work. Acyclic sports. Sport specific movement in the sport context focusing on making the practice harder than the competition (for example, using a longer match or shorter rest periods). Cyclic sports. Specific movement performed in an interval training. 120

Description of Block Templates The exercises used in the conversion blocks are typically the same ones used in the PPC block, but the volume is lower. In the RER, non-specific or rehab exercises are used. (More detailed methods and schemes for set and rep combinations will be suggested in the description of the blocks.) This edition of The Flexible Periodization Method does not specifically mention “agility exercises”. Exercises with agility characteristics can be included in any of the three training modalities (strength, energy systems or jump/throw). Of course, an inclusion of exercises with agility characteristics should be performed strictly on the basis of a thorough needs analysis. If you do not know, at this point in your career, a lot of exercises, the above explanation was probably not very helpful. Covering the details about strength training exercises, jumping exercises and energy systems exercises would easily grow into three separate books. In fact, “Combination Exercises” is another book I have authored that deals exclusively with combination exercises. Regarding plyometric exercises, the works of Donald Chu (“Jumping into Plyometrics”) and James Farentinos (“High Powered Plyometrics”) are excellent resources for exercises. “Sport Speed” by Dintiman, Ward and Tellez is recommended for exercises that pertain to speed work. Hopefully, you have some experience with exercises and with the above explanations, experience a more solid framework for selecting exercises with the explained characteristics for each of the blocks.

121


6. The changing priority from maximal strength to maximal power, maximal speed and sport specific combinations of speed, power and endurance affects exercise selection, volume and intensity of training, training methods used and speeds of repetition. This section is our last step in dealing with the training priorities as outline in table 2.0.1. The previous section covered exercise selection in each of the seven blocks, so let us begin with examining how the changing priority from maximal strength to maximal power, maximal speed and sport-specific combinations of speed, power and endurance affect the volume and intensity of training

Going from SSP to SPP The volume of strength exercises are reduced as maximal strength is no longer the first priority. The volume of power and speed exercises will increase as the exercises become the top priority. The intensity of strength training is relatively unaffected. If very heavy training (90-120% of 1RM) has been used in the SSP block, the intensity of strength training may be reduced. The intensity of jump/throw (shorter contact times) and speed training will increase as the athlete is able to perform these exercises without the fatigue created by heavy strength training.

122


Going from SSP to SEP The volume of maximal strength exercises are reduced as maximal strength is no longer the first priority. The volume of the specific exercises chosen, whether certain strength exercises, jumps/throws or cyclic exercise, will increase to stimulate the endurance adaptation. The degree of increase in volume will depend on the specific combination of power, speed and endurance needed. For example, the volume will increase more for a 400 metre sprinter compared to a 200 meter sprinter. The intensity of the specific exercises chosen will purposely go down to match the endurance demand. Some maximal power and maximal speed work is still in the program as this stimulation enhances the effects of endurance training (109). The changing priority from maximal strength to maximal power, maximal speed and sport-specific combinations of speed, power and endurance also affect the training methods in a manner shown in table 2.0.9.

Until now, the training methods have been referred to as the seven fundamental methods. Let us go a level deeper and look at variations (method variations) within each of the seven methods. Each variation is characterized by a specific matrix of program variables • The specific exercise variation(s). • Intensity of training. • Volume of training (# of repetitions, length and number of intervals). 123

THE FLEXIBLE PERIODIZATION METHOD • • • •

Type and criteria for progression. Tempo of repetitions (lifting speed, running speed, etc.). Structure of repetitions. Rest periods.

(See Appendix 6 for a thorough explanation of the concept of method variations.) In FPM the block type and thus the training goal are selected first. As mentioned earlier, the training goal dictates the training intensity and to a large extent also the training volume. The second step is selecting the exercise to match the specific goals for the athlete/ client. Closely related to choice of exercise is the structure of repetitions as well as tempo of each repetition. FPM uses specific variations of contraction type, tempo of repetition and structure of repetition to accomplish the training goals of each block. Key aspects of strength training workouts are shown below and more details will be supplied in the detailed description of each block.

ISS • • • •

Moderate tempo to 5-second eccentric contraction. Yielding isometrics in various positions. Moderate concentric contractions. 21s, 2-1 technique.

SIS • • •

Moderate tempo to 5-second eccentric contractions. Yielding isometrics in various positions. Heavy partials (top or bottom position). 124

Description of Block Templates • •

Attempted maximal speed of concentric contractions. 1 ¼ technique.

SSP • • • •

•

Supra-maximal eccentric training (intensity above 100% of 1RM). “Self-selected” speed of eccentric contractions. Functional isometric training. Attempted maximal speed of concentric contractions, often against chains or bands (accommodating resistance training). Intra-set variable range of motion.

SPP • • • •

Fast eccentric contractions. Overcoming isometrics. Fast concentric contractions, possibly against chains or bands (accommodating resistance training). Tempo contrasts (for assistance exercises).

SEP • •

Rhythmically (paced) speed of repetitions. Tempo contrasts (for assistance exercises).

The moderate eccentric tempo is used in high rep (30-200) sets in ISS and SIS to build ligament strength and capillarization (see section 1.11). The purpose of the 5-second eccentric contractions is to stimulate bone mineral density, strength of the muscle-tendon connection as well as the intra-muscular connective tissue (see 125

THE FLEXIBLE PERIODIZATION METHOD section 1.11), which are important structural goals in ISS and SIS. The downside of a 5-second eccentric contraction, is that this purposely slow lowering of the load limits the weight used. This is acceptable in ISS and SIS but not in SSP, where maximal strength is the top priority. Supra-maximal eccentric training (performed with weight releasers) is the preferred method to expose the muscle tendon unit to maximal tension around the sticking point of an exercise. Supra-maximal eccentric training is very strenuous and weight releasers may not be available. If normal dynamic constant external resistance is performed, the eccentric tempo should gradually increase throughout the lowering phase. This strategy, used by powerlifters, optimizes the load lifted – a key to improving maximal strength in SSP. For the SPP, there is only one rule: SPEED. If the goal of the power training is stretch shortening cycle performance (which is the case in almost any real life movement), the (re)action force against an implement, the ground or an opponent, is built up in the eccentric phase. Thus, decelerating a high impulse (something heavy that moves fast) in the shortest possible time is a key to succesful stretch shortening cycle performance. If the goal of the power training is a concentrically dominated movement, like Olympic weightlifting, fast eccentric contractions are less important. For SEP, typically a certain cadence is recommended, depending on the goal (sport performance or fitness) (110). Yielding isometrics (holding a weight in a stationary position) is used in ISS and SIS, to teach position awareness and to teach the client/athlete to fire the right muscles in the right positions (this last purpose can be enhanced by performing the exercises 126

Description of Block Templates with closed eyes). Performing yielding isometrics is also a way to increase time under tension in sticking points of an exercise. Heavy partials, in top or bottom positions, is used to develop tendon strength (see section 1.11) as well as position specific strength in preparation for SPP. Functional isometric training has been shown to be very effective in improving maximal strength (111) in SSP. Overcoming isometrics (pushing an empty barbell against the safety pins in the power rack) may be a time and energy efficient way to stimulate the nervous system for specific power or endurance exercises during SPP or SEP. Due to the use of long sets (90 sec. to 4 min.) moderate speed concentric contractions are used in ISS. In SIS and SSP the attempted concentric speed must be maximal, while the actual bar speed may be low to moderate due to fatigue and the use of heavy loads. The attempted maximal bar speed secures the highest possible degree of activation of fast twitch motor units and has been shown to be a key in improving certain neural aspects of strength, like rate of force development (112) . As previously mentioned, there is only one rule in SPP: the bar must move fast. Regarding the structure of each repetition, 21s (7 partial repetitions in the bottom, middle and top third of the movment) and the 2-1 technique (lifting 2 inches lowering 1) are used in ISS as these techniques are compatible with long sets and slow eccentric speeds. In SIS the use of the 1 ¼ technique (lowering the weight, then lifting and lowering one quarter of the concentric phase before completing the concentric phase) accomplishes pretty much the same goal as the yielding isometrics: increase time under tension in sticking points of an exercise. 127

THE FLEXIBLE PERIODIZATION METHOD Intra-set variable range of motion (lowering to different positions with each rep) is a technique with multiple applications. In FPM this technique is primarily used to increase tension in the sticking point of a movement, thus attempting to improve 1RM. In several basic exercises like squat and bench press, the sticking point is not a the lowest point of the movement, but slightly above parallel in the squat and around horizontal upper arms in the bench press. One of the reasons for attempting to lift as fast as possible is to gain bar speed BEFORE the sticking point. When the bar has speed in the sticking point, the need for force production at that joint angle diminishes and strength in that joint angle is under-stimulated. In FPM intra-set variable range of motion works with this issue and alternates repetitions with full range of motion with repetitions where the bar is lowered to the sticking point and the movement is reversed. In this way maximal force production is required in that point. Tempo contrasts (107) involve changing the tempo of the repetitions within the set. In FPM tempo contrasts are used predominantly with assistance exercises (AE) in SSP, SPP and SEP. In these blocks AE is only trained once a week and with tempo contrasts, it’s possible to stimulate a wider range of muscle fibres within each set. The slower tempo will emphasize slow twitch fibres, while the faster tempo will emphasize fibre in the faster range of the motor unit pool. This way of emphasizing different fibres can be realized by looking at Hennemans Size Principle. Hennemans Size Principle shows how increased force production is associated with increased use of fast twitch motor units. Since the only way to increase the tempo of a repetition is by applying more force to the bar, it follows that higher tempo repe128

Description of Block Templates titions with a given load is always associated by a relatively increased use of fast twitch fibres.

Fig 2.0.2. Hennemans Size Principle (114). SO: Slow oxidative motor units. FOG: fast oxidative motor units. FG: Fast glycolytic motor units.

Obviously, not all the mentioned contraction types and methods can be used at the same time in each block. Which exact methods to use will depend on • • • •

The training level of the athlete/client (beginner, intermediate, advanced). The available equipment. The overall goals. The duration of the preparatory phase.

The advanced methods are not used with the beginner for two reasons: 1. The advanced methods require neural control and structural strength not possessed by the beginner. Thus, he or she would be at risk of injury by attempting such methods. 129

THE FLEXIBLE PERIODIZATION METHOD 2. During the course of multiple years, it is important to be able to provide new stimulus to the athlete/client. If the methods providing the strongest stimulus for training gains are used too soon in a career, long term progress may be compromised. So far in section 2.0, the focus has been on how the model features described in Chapter 1 crystallize into specific use of program variables as they pertain to the strength and conditioning aspect of the training process. Section 1.13 discussed the crucial relationship between strength and conditioning and technical tactical improvements and Table 1.13.1 outlined a change in priority of these two training factors from “early” to “late” in the macrocycle: Timing in macrocycle 1st priority 2nd priority

“Early”

“Late”

Strength and conditioning Technical/ tactical

Technical/ tactical Strength and conditioning

Table 1.13.1: Priority of strength and conditioning and technical tactical training over the course of a macro cycle

It was further discussed that this change in priority could follow a smooth or a sharp curve.

Note: The purpose of this book is to equip strength and conditioning coaches as well as personal trainers with knowledge and strategies on how to create better training programs. As a strength coach you may come across (work for) head coaches with various philosophies about sport conditioning. Also, you will hopefully be involved in various kinds of sports, ranging from predominantly physical to predominantly technical. For the reasons stated, I will only briefly describe a model relationship 130

Description of Block Templates between strength and conditioning and sport specific training (see below). The changing priority, outlined in the table above, affects mainly the weekly number of conditioning sessions, the weekly number of, as well as content of, sport-specific sessions. The total number of sessions (strength and conditioning + technical/tactical) will depend on the training age of the athlete/client as well as the environment (amateur or professional). The number of, as well as the relationship between, technical/tactical and strength and conditioning workouts depends on the type of sport. For example, racquet sports may have a relatively high number of technical oriented workouts, while a marathoner may have a low number of technical workouts. In many situations, the distinction between technical/tactical workouts and strength and conditioning workouts may become blurry and irrelevant as the workouts may provide for improvements of both these aspects. Below is a conceptual description of how the relationship between strength and conditioning sessions and technical/tactical sessions may play out.

Early in the macrocycle Use a high number of strength and conditioning sessions, including strength, jump/throw and energy systems sessions. Use a low to medium number of sport-specific sessions with a technical focus.

Later in the macrocycle As the exercise selection in the energy systems workouts become gradually more sport-specific, these workouts now become “sport-specific workouts with an energy system component”. 131

THE FLEXIBLE PERIODIZATION METHOD Thus, the number of strength and conditioning workouts decrease and the number of spor- specific workouts increase. Depending on the character of the sport (technical or physical), the number of technical workouts may increase or decrease. It is highly recommended that the strength coach work together with the head coach to create a week by week outline of the total number of, as well as content of , training sessions. This concludes the discussion of how the training priorities in table 2.0.1 translate into periodization of the specific program variables. Hopefully you now have a stronger understanding of the progress of training goals and training content from block to block. The next sections (2.1.-2.7) provide a detailed look at each block. Refer to these sections, as you perform your actual programming.

132


Jonas Rasmussen, World Champion – Men’s Doubles in Badminton 2003: A gifted and power full athlete. Used various specialized cable exercises to improve speed towards the corners of the badminton court. (Photo Courtesy of Das Büro for Team Danmark.)

133


2.1 2.1.1

Block #1: Isolation – Stability – Structure (ISS) Goal of ISS

Develop weak links, stability (endurance of tonic muscles), structural strength and the aerobic energy system. For ease of use Table 2.0.1, as well as several other key paragraphs, are repeated with each block.

Weak links Kinetic chain End of tonic muscles (Strength of) prime movers Structural Strength Functional strength Maximal strength Maximal Power Maximal Speed Sport spec comb of power, speed, end

ISS 1

SIS 1

SSP 3

SPP 3

SEP 3

PCC 4

RER 1

2-3

2-3

1

1

1

1

3

1

2

3

3

3

4

3

3-5

2-3

1

1

1

4

5

2-3

1

3

3

3

4

5

3-5

2-3

1

1

1

4

5

3-5

2-3

1

2-3

2-3

4

5

3-5

3-5

2-3

1

3-4

4

5

3-5

3-4

2

1

3-4

4

5

3-4

3-4

3-4

3-4

1

4

5


A 1-5 scale is used to indicate the priority of the given training element.

134

Description of Block Templates 1: The aspect receives – compared to any other block – the highest volume or intensity. The goal is to maximize improvement of that particular aspect. 2: The aspect receives – compared to any other block – high volume or intensity. The stimulation of this aspect may be a secondary effect of training another aspect. The goal is a high/near maximal improvement of that particular aspect. 3: The aspect receives – compared to any other block – some volume or intensity. The stimulation of this aspect may be a secondary effect of training another aspect. The goal is to prepare this aspect for future blocks or maintain training adaptations. Some improvement may happen. 4: The aspect receives – compared to any other block – a low volume or intensity. The stimulation of this aspect may be a secondary effect of training another aspect. The main goal is to maintain training adaptations or taper for competition (reduce fatigue). 5: The aspect receives – compared to any other block – no direct or indirect stimulation.

2.1.2

“First Choice” Workout Structure, Weekly Structure and Distribution of Training Methods

What is the structure of the workouts in the ISS block? The workout structures presented below are the ideal variations, the “first choice”. However, in practical programming, the ideal variations may need to be adjusted to match different type 2 goals, the available time for physical training (number of total workouts per week), work and recovery capacity. 135

THE FLEXIBLE PERIODIZATION METHOD Revisit the previous sentence. Notice that there are two tasks to be performed: 1. Adjust the single workout. 2. Constructing an optimal training week regardless of the number of total workouts. Suggestion #1. Read Appendix 1 now, for a discussion on how to adjust the ideal workouts to match different type 2 goals, available time for physical training, work and recovery capacity. Suggestion #2. Also read Appendix 3 to get an understanding of how to construct an optimal training week regardless of the number of total workouts. This will give you a “big picture” and help you understand the context of the “first choice” workouts. Section 1.7 states: In FPM the targeted number of abilities in a given microcycle/mesocycle can be adjusted from 1 primary to 2 primary and 2 secondary + sport skill, through the use of different combinations of the 7 fundamental training methods. The adjustment is made based on a detailed assessment of the athlete’s goal, training level, weekly training schedule, competition calendar and progress. For each of the three main training modalities (strength, energy system and jump/throw) the variations to use with each of the methods are explained.

“First Choice” Strength Training Workout Supersets are used to increase workout density. Post or pre- fatigue of certain muscle groups is used in primal patterns. Within each workout AE may be sequenced for decreasing neural demand or placed in changing order to apply fatigue cycling 136

Description of Block Templates (129)

. Within each workout, place, if possible, assistance exercises that challenge the same muscle group. Placing AE that challenge similar muscle groups in the same workouts tends to maximize “structural damage” (remember, “improving structural strength is a goal in the ISS block). Within each workout, it is suggested to sequence primal patterns according to the principle of decreasing neural demand. Place the same primal patterns on different days (a two-day movement split). For Example, squat + push, lunge + twist. Tables 2.1.1 and 2.1.2 show the suggested structure for strength training workouts. Workout 1 A1. AE (1), rep-e(ld) A2. AE (2), rep-e(ld)

Workout 2 A1. AE (5), rep-e(ld) A2. AE (6), rep-e(ld)


B1. AE (3), rep-e(ld) B2. PP (1), rep-e(ld)



C1. AE (4), rep-e(ld) C2. PP (2), rep-e(ld)



Table 2.1.1. Structure of strength training workout and use of training methods in the ISS Block with 3 workouts per week.













Table 2.1.2. Structure of strength training workout in the ISS Block and use of training methods with 4 workouts per week.

137


Variations: 1. Shorten the workout by reducing the number of exercises. This option may be needed to create combined training sessions (see Appendix 1). 2. Reduce the number of exercises while maintaining the workout length. This option may be used by lifters or bodybuilders on a specialization program. 3. Instead of training each exercise with rep-e (ld) twice a week, each exercise may be trained once a week with rep-e (ld) and once a week with rep-e (sd). (Variations 1 and 2 may be applied to the SIS block as well.)

“First Choice” Energy Systems Workout The aerobic system must be stimulated 3-5 times per week (see Appendix 2) in separate or combined workouts (advanced endurance athletes may need even more stimulation). The aerobic method is now sub-divided into aerobic endurance (AEE) (developed with 70-90% of maximal heart rate) and aerobic power (AEP) (developed with 90-100% of maximal heart rate). (See Table 2.1.4.2) Workouts should be 20-60 minutes in duration, longer for endurance athletes (123). Workout 1 A1. Cyclic1 (AEE) B1. Cyclic2 (AEE)

Workout 2 A1 Cyclic 1 (AEP) B2.Cyclic 2 (AEP)

Workout 3 A1. Cyclic1 (AEE) B1. Cyclic2 (AEE)

Table 2.1.3. First choice energy system workout for cyclic sport. Cyclic1 = cyclic movement pattern # 1. Example, rowing.

138

Description of Block Templates Workout 1 A1. Exc 1 (AEE) A2. Exc 2 (AEE) A3. Exc 3 (AEE) A4. Exc 4 (AEE) A5. Exc 5 (AEE) A6. Exc 6 (AEE)

Workout 2 A1. Exc 7 (AEP) A2. Exc 8 (AEP) A3. Exc 9 (AEP) A4. Exc 10 (AEP) A5. Exc 11 (AEP) A6. Exc 12 (AEP)

Workout 3 A1. Exc 1 (AEE) A2. Exc 2 (AEE) A3. Exc 3 (AEE) A4. Exc 4 (AEE) A5. Exc 5 (AEE) A6. Exc 6 (AEE)

Table 2.1.4. “First choice” energy system workout for team sport, racquet sport and martial arts.

AEE and AEP are used on alternating training days in order to vary the intensity of training. They are also used to create a smooth transition into more intense training in the SIS block. In cyclic sports, 1-3 exercises may be used for cross-training purposes. For team sport/racquet sport/martial arts, a higher number of exercises (up to 6) may be used in a circuit/continuous fashion to create the long interval duration associated with the aerobic method. For team sport, racquet sport, and martial arts there should be a slight variation in exercises between sessions. This alternation in exercise can be accomplished, for example, by using an A-B split that results in performing each exercise twice a week. Strength type exercises or jump/throw exercises may be used. The anaerobic alactic method (sprint work) may be included – keep the volume low - early in workouts to enhance recruitment of muscle fibres during the aerobic work (128).

“First Choice” Jump/throw Workout While some literature suggests a higher number of exercises, FPM suggests the number of exercises in a jump/throw workout remain between 1 and 6. 139

THE FLEXIBLE PERIODIZATION METHOD In ISS, each exercise is trained twice a week in two similar workouts. Exercise order may be changed in order to apply fatigue cycling. Workout 1 A1. Jump 1 (dyn-e) A2. Jump 2 (dyn-e) B1. Throw 1 (dyn-e) C1. Throw 2 (dyn-e) D1. Jump 3 (dyn-e) E1. Throw 3 (dyn-e)

Workout 2 A1. Jump 3 (dyn-e) A2. Throw 3 (dyn-e) B1. Throw 2 (dyn-e) C1. Throw 1 (dyn-e) D1. Jump 2 (dyn-e) E1. Jump 1 (dyn-e)

Table 2.1.5. Structure of jump/throw workouts. Jump1 = jump exercise # 1

Variations: Exercises may be arranged in supersets in order to maintain high “non-specific density” and low “specific density”. Non specific density = high number of reps per unit of time using various movements. Specific density = high number of reps per unit of time using the same movements. Since structural adaptations, and not power production or short contact time, is the main focus of jump/throw workouts in the ISS block, the jump/throw workouts may be integrated effectively with energy systems training or strength training. See Appendix 1 for the guidelines on how to create combined workouts. Jumps and throws are also considered primal patterns. A vertical jump is a squat pattern. A horizontal jump is a lunge pattern (the take-off action is similar to the hip extension of the rear leg in a forward lunge). A shot-put is obviously a push pattern. A javelin throw is a combination of pushing and shoulder 140

Description of Block Templates extension (the same goes for baseball). A hammer throw is a twist pattern. In creating the training program for a javelin thrower, often, a pullover type of movement should be used in one of the primal pattern spots even though the pullover is not a primal pattern.

2.1.3

Exercise Selection

Strength Training Workouts •

•

Combination exercises with 3-4 components and the following characteristic: standing, whole body, 3 plane and variations in stance, grip and range of motion. Lightly loaded or un-loaded full range of motion exercises.

Use the same combination exercises in both workouts (where a specific AE or PP is trained). You may not be able to select combination exercises for all the training goals. Combination exercises in the strength training program may include walking (with the weight), stumping or light jumping. The lightly loaded/unloaded exercise may be performed as a finisher or on recovery days. Depending on the specific exercise, this unloaded variation (e.g. a bodyweight squat) may also fit into an aerobic interval. Section 1.9 states: The basic strategy applied in FPM is to challenge a weak link using (at least) one isolation exercise and one modified version of a basic lift. Therefore, AE as well as modified versions of PP are chosen to challenge “weak links” for the final performance. 141

THE FLEXIBLE PERIODIZATION METHOD (How to identify weak links and how to match specific exercises to each link is beyond the scope of this edition of FPM. The whole body of knowledge involved in choosing exercises to develop specific movement patterns is also beyond the scope of FPM.)

Jump/throw Workouts •

•

•

•

Unilateral (single leg) horizontal and/or vertical jumps with variations in landing and take off joint angles as well as direction. “Stick the landing” on 75-100% of the jumps. Bilateral or unilateral “low position jumps” (submaximal jumps with short contact time, but without extending hips/knees/ankles). A normal full extension of the hip/knee/ankle may be used in 20-25% of the jumps (e.g. 4 low-position jumps followed by 1 complete take off). Non-impact plyometrics - lower or upper body movement performed at a rate of one movement per second or faster (squats, throwing without releasing the implement). Sub-maximal throws of various kinds.

Each chosen exercise is used twice a week. Training may be favourably performed in sand, water or on grass to keep impact forces low. Jumps may be performed onto a box for the same reason.

Energy Systems Workouts •

Acyclic sports (team sports, racquet sport, martial arts): Use specific movement with a low similarity, but some transfer to the sport. The workouts may consist of a mix of lifting type movements, translatory movements and very simple sport-specific movements. 142

Description of Block Templates •

Cyclic sports (running, rowing, biking etc): The athlete may select “environments” that make the regular activity more demanding. E.g., the track or road runner could take the workout to a forest. Part of the training may include one or two non- specific activities.

•

The fitness client may select a variety of ergometers and include certain strength exercises (whole body, performed at a high rate – one movement per 1-2 seconds) in an interval format.

As for the high level athlete, it may be advisable to select an environment different from that which will be extensively used in later training blocks.

General Warm Up The most important primal pattern may be included in a general warm up, as a finisher in the strength training workout, or as part of the energy system workout. Also, light jumps and throws may be used in the warm up to help prepare the athlete for more intense jump training in the SSP, SPP and SEP blocks. The key, sport-specific activity (whatever that is) should be part of a daily mental rehearsal.

2.1.4

Volume and Intensity Brackets

Section 2.1.4 shows suggested volume and intensity brackets for the ISS block. These brackets – where the upper end can be up to four times the lower end - are based on research and practical experience of what works. “When should I choose the values in the lower end of the brackets and in the higher end of the brackets?” you may ask. 143

THE FLEXIBLE PERIODIZATION METHOD Use the following factors to guide your choice of volume and intensity within the bracket for the ISS block.

1. The training level of the athlete (see section 1.1) The ISS should be used by any athlete/client regardless of training background. Every time an athlete begins a new microcycle, the volume of any type of training will be “low”, relatively speaking, but the absolute number of repetitions will be gradually higher from year to year (up to a point). Also, the increase of volume in the initial weeks of a new macrocycle may be steeper for each year of training. For strength training, there is no major influence of training level on the choice of intensity. For energy systems training, high volume glycolytic training may be limited until the advanced level is reached. For plyometric training, only intensity levels 5 and 4 (see table 1.4.1 below) will be used in the ISS block, but as training age increases the jumps will be more demanding.

2. The hormonal status of the athlete (See section 1.1) If the athlete/client has ANY hormonal imbalances (adrenal fatigue, excess cortisol, lowered anabolic hormones etc.) the volume of training should be limited (regardless of training age) to 1-3 developmental days per week with the total volume at the lower end (or even outside) the bracket. Recovery and active rest workouts should dominate. There is no major influence of hormonal status on the choice of intensity in the ISS block. 144


3. Seasonal variations (See section 1.4) As described in section 1.4, it may be beneficial to the progress of the athlete/client to reduce the volume of training during winter and increase the volume of training during the summer (as shown in table 1.4.1). # of training session per week Duration of training sessions

Summer 4-5 60-75 min

Winter 2-3 30-45 min

Table 1.4.1: Variation in training frequency and duration of training sessions by season.

Total volume will be in the lower end of the bracket. There is no major influence of season on the choice of training intensity.

4. Application of concentrated loading, functional overreaching or an impact microcycle (section 1.7) If a concentrated loading, functional overreaching or an impact microcycle is chosen, the training volume should be around the upper end of – or maybe even outside (100-200% above normal) the bracket. If concentrated loading, functional overreaching or an impact microcycle is chosen the training intensity should be in the lower end of the bracket. Concentrated loading, functional overreaching or an impact microcycle should be applied according to the guidelines laid out in section 1.7 and only if the athlete/client has an optimal hormonal profile. On a very practical side note: If unilateral exercises are chosen, it can be necessary to choose a volume in the lower end of the bracket in order to accomplish the entire training session within a reasonable time-frame. The same consideration is valid when 145

THE FLEXIBLE PERIODIZATION METHOD isometric holds are used, thus extending the duration of each repetition. Refer to Table 2.1.4.1-3 below for the volume and intensity brackets:

Assistance Exercise Primal Pattern

%1RM

Duration(set)

Repetitions/ session

Repetitions/ week

20-75

90s-4min

40-75

80-150

20-75

90s-4min

30-60

60-120

Table 2.1.4.1. Volume and intensity guidelines for strength training exercises in the ISS block. Count only repetitions within the intensity bracket. (Based on table 2.0.2, 2.0.10 and 2.0.11).

The wide 20-75% range includes three main method variations of rep-e (ld) that are explained under “method variations”. Due to the use of combination exercises it is possible to use up to 75% 1RM, thus, exceeding the 65% 1RM previously stated to be the top of the intensity bracket for rep-e(ld). Energy Systems

Intensity (%)

Interval duration

Vol/ Session

Vol/ Week

Aerobic 1-4(8)m 20-60m 40-180m 70-90 Endurance Aerobic Power (1)1.5-2m 15-45m 30-135m 90-100 Anaerobic 45-90 15-90s 10-30m 0-15m Glycolytic Cap. Anaerobic 70-100 15-50s 5-15m 0-7m Glycolytic Power Phosphagen Power 75-90 15-30s 3-10m 0-5m (long) Phosphagen Power 90-100 5-15s 2.5-7.5m 0-3m (short) Table 2.1.4.2: Volume and intensity guidelines for energy systems training in the ISS block. Count only minutes working within the intensity interval (Based on Appendix 2, table 2.0.10, ref. 150, the work of Doctor Jens Bangsbo, University of Copenhagen, ref 28, ref 141, 151).

For Aerobic Endurance and Aerobic Power the intensity is in percent of maximal heart rate. For all anaerobic qualities the in146

Description of Block Templates tensity is in percent of maximal energy turnover (see table 2.0.10). Note: “1-4(8)” means primary guideline is 1-4 minutes, but intervals of UP TO 8 minutes can be used. Type of jump/throw

Intensity

Foot contacts or throws per … Set Session Week

Jumps in place, throws, 5 10-25 80-300 100-600 non impact plyometrics Reactive multiple jumps 4 10-25 150-250 100-400 (20-50 cm), throws Bounding exercises (2 3-25/103 50-250 ************ and 1 leg) 40+ m Loaded jumps, Throws, 3 3-6(10) 12-60 ************ isotonic method Drop jumps, upper or 2 5-10 15-40 ************* lower body, throws Shock tension, depth landings (upper or lower 1 5-8 15-40 ************* body) Table 2.1.4.3. Volume and intensity guidelines for jump/throw training in the ISS block. For unilateral jumps or throws the suggested volume is volume per leg. Intensity levels 3-1 are not used in the ISS block. (The table is based on references 152,153, 154, 155, 156 and Appendix 2).

2.1.5 Method Variations (MV) NOTE: This section describes the FPM method variations (a specific set of program variables) to use within the structure and exercises suggested above. The suggested method variations described with each block are variations of the fundamental training methods displayed in the section covering “first choice” workouts. Based on my research and practical experience, the method variations outlined below are powerful tools covering many “dimensions” of loading the body (See section 1.2). However, the list is not exhaustive and you may freely use other methods within the FPM that you find useful. 147

THE FLEXIBLE PERIODIZATION METHOD Each method variation is typically used for one microcycle (see section 1.3), before smaller or larger changes to the program are made. Chapter 3 explains in more detail the sequencing of microcycles in the course of a macrocycle. Appendix 6 provides detail on the principles behind method variations. A full understanding of the principles outlined in Appendix 6 will help you understand the method variations listed below, determine the quality of any other method variation you may come across, as well as design your own method variations, should you be so inclined. So far, a number of sets has not been provided. In FPM the block type and thus, the training goal, are selected first. The training goal dictates the training intensity (and thus the method) and to a large extent also the training volume. The number of sets is determined by dividing the chosen volume with the number of repetitions per set for the chosen method variation (See Section 4). In the description of each block, the three subsections (strength training, jump/throw training and energy systems training) all begin with a table with a suggested weekly variation of volume and intensity. In some situations, the described method variations follow a different distribution. This may seem confusing but this apparent contradiction serves to underline the point that the PRINCIPLE is the VARIATION and the exact execution of that principle can take different routes. In certain cases, “Day1” for the strength training may be “high” intensity, while “Day 1” for jump/throw may be “low” intensity OR vice versa. This apparent contradiction serves to underline the fact that there are many principles that guide whether the high or low intensity day should be first in the week. There are also many principles that guide how the high intensity strength day should be scheduled in relation to the high intensity 148

Description of Block Templates jump/throw day and the high intensity energy systems day (see Appendix 3). To change the training frequency of any of the method variations shown, do so by following these steps 1. Select the training frequency (within the suggested guidelines). 2. Create the table of weekly variation in intensity, volume per set and total volume. 3. Select/adjust intensity and volume per set to match the table (see step 2).

Strength Training Training intensity starts low in the bracket and increases depending on the accomplished volume, to stay within the optimal duration (90s-4 min). Training volume starts low within the bracket. The number of sets is independently increased throughout the block. In the ISS block, each exercise is trained twice a week. Day 1 Day 2

Intensity “Low” “High”

Vol/set “High” “Low”

Total vol “60 %” “40 %”

Table 2.1.5.1. Weekly Distribution of volume and intensity.

1. Exercises with isometric activity of key stabilizers. 1. Pick an exercise/load that allows for about 3min/90s (Day 1/Day 2) of continuous activity when performed in a fashion of 1 repetition with the left side alternated with one repetition with the right side (about 7 to 10 seconds per rep). 149

THE FLEXIBLE PERIODIZATION METHOD 2. In each session, attempt to increase the number of continuous reps performed without resting. Include 0-2, 1015 seconds rest pauses (R-Ps) in the easiest position of the exercise. 3. Use as many unloaded 15 sec. rest pauses needed to accomplish the total volume for the day. Stop the time during rest pauses. 4. Gradually increase the total time per workout per week. 5. Increase the load when you can perform continuous reps (no rest pauses) for 4min/3 min (Day 1/Day 2). 6. Record the time to the first rest pause (if any) as well as the time to complete the total time. (This may seem like an awkward sentence, however, it is correct. The total time to complete the overall exercise will be determined by the duration of the rest periods between each set.)

2. Three-Stage Combination Exercise Day1: 1-3 x 3+3+3

Day2: 1-3 x 2+2+2

1. Decide upon the exact speed of contraction and structure of the repetition (See Section 2.0). 2. The initial load should allow for 40-60 seconds of continuous tension (equivalent to an 8-12RM load). Therefore, the rep number for each component of the combination exercise is 40-60 seconds divided by the duration of one rep. 3. Example: Perform a one inch partial in the top, middle and bottom (eccentric phase) positions of the lift at medium speed = 20 sec/rep. How to perform one repetition of a bodyweight squat A. Squat one inch down and return to the start position.

150

Description of Block Templates B. Squat to the middle of the range of motion and return to a position one inch above the middle range. C. Squate to the bottom of the range of motion and return to a position one inch above the bottom range. D. Squat to the bottom of the range of motion and return to the start position. 4. Determine an initial load that allows the athlete/client to perform 3 repetitions of the first segment with an RPE of 3-4 out of 5. 5. Use rest pauses of 10-15 seconds in the easiest position of the exercise to get 3+3+3 repetitions. 6. Add 1 set per workout per week to a maximum of 3 sets. 7. Increase the load when 3+3+3 repetitions can be performed in a continuous fashion. Day 2 1. Initial load = 105% of day one. 2. Use rest pauses of 10-15 seconds in the easiest position of the exercise to get 2+2+2 repetitions. 3. Increase the load when 2+2+2 repetitions can be performed in a continuous fashion.

3. Three-Stage Combination Exercise Finished with High Rep Exercise. As mentioned in section 1.11, apply 3 sets of 30 reps or 1 set of 100-200 reps with full range of motion to “strengthen the connective tissue through an improvement of blood supply”. To include such high rep exercises 1. Add 1 set of 30-50 reps as an additional segment of the combination exercise. 2. Substitute one segment of the combination exercise with 1 high rep set of 30-50 reps. 151

THE FLEXIBLE PERIODIZATION METHOD Items 1 and 2: the initial load should allow the client to complete 30-35 continuous repetitions at RPE 3. 3. Add 1 high rep set of 100-200 repetitions as a “finisher” after completing all sets of the combination exercise. Item 3: the initial loas should allow the client to complete 100-120 continuous repetitions at an RPE of 3. 4. Slightly increase the load of the high rep exercise when all sets and all reps are performed (typically at least 100 repetitions).

4. Three Stage Combination Exercise with “fixed loads” Day1: 1-3 x 1 min +1 min +1 min Day2: 1-3 x 45 sec + 45 sec + 45 sec Certain types of equipment, like sandbags, kettlebells, clubbells or bodyweight exercises do not allow for the opportunity to adjust the training load in small increments. To accommodate fixed loads 1. Choose an exercise/initial load that allows for 40sec(Day 1)/25sec(Day2) of continuous repetitions (with the chosen speed) and results in an RPE of 3-4/5). 2. Use 1 unloaded rest period (RP) of 10-15 seconds if you reach RPE 4/5 before the time is up. (Stop the clock.) 3. If reaching RPE 4 again before the time is up, take a complete rest until the first segment is over. 4. Use one RP of 10-15 seconds in an unloaded position if you need a break in the beginning of a new segment. 5. Add 1 set per workout per week to a maximum of 3 sets. 6. Increase the load or change the exercise when 1min+1min+1min / 45s+45s+45s can be performed in a continuous fashion.

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5. Basic MV Without Combination Exercises. Use this MV in the first and possibly second macrocycle with a client who has no training background. The MV is based on a 303 tempo and a 3-4 minute duration of sets on day 1, and a 2-3 minute duration of each set on day 2. Day 1: 1-2 x 30-40 Day 2: 1-2 x 20-30 1. Determine a load that allows the athlete/client to perform 30-32(Day 1)/20-22(Day2) repetitions in a 303 tempo (lift the weight in three seconds and lower the weight in three seconds) ending the set with an RPE of 3 out of 5. 2. The athlete/client aims to perform as many repetitions (up to 40/30) as possible in each set with a moderate RPE. The athlete/client may apply rest-pauses of 10-15 seconds every 5-10 repetitions to complete the set. 3. Increase the load with 2.5-5 kg when 40/30 continuous repetitions are performed in one set.

General Comments Rest period duration between sets should be around 60 seconds (or less). Rest period activity should focus on activating “weak” (as determined by muscle testing) muscles manually or stretching tight areas. Finishers should focus on high rep sets as explained above, or extra sets for the weaker limb, if there is a strength difference. High level athletes may “overshoot” with intensity in one or two extra warm up sets, to increase activation of the nervous system.

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Jump/Throw Training Training intensity starts low in the bracket and increases depending on the accomplished volume, to stay within the repetition bracket. Training volume starts low within the bracket. The number of sets per exercise are independently increased throughout the block. In the ISS block, each jump/throw exercise is trained twice per week. Day 1 Day 2

Intensity “High” “Low”

Vol/set “Low” “High”

Total vol “40 %” “60%”

Table 2.1.5.2. Weekly distribution of volume and intensity for jump/throw training.

1. Horizontal multiple response jumps: Day 1: ? x 10-17

Day 2: ? x 18-25

1. Assess the maximal length of 10/18 (day1/day2) jumps of the chosen kind. 2. Divide the distance by 10/18 to obtain the average sub-maximal power output per jump, specific to that number of jumps. 3. Place a marker at 17/25 times the length. 4. Use as many unloaded 10-15 second R-Ps as needed to accomplish the target distance in all the planned sets for the day. 5. Add 1 or more set per workout, per week to match the chosen progression on volume. 154

Description of Block Templates 6. Increase the load when the athlete/client accomplishes the target distance with 17(Day 1)/25(Day 2) consecutive jumps in one or more sets. 2. Vertical multiple response jumps

Day 1: ? x 10-17

Day 2: ? x 18-25

1. Assess the average height of consecutive 10/18 (day1/day2) consecutive jumps of the chosen kind. This is done most efficiently using a contact mat or a myotest device (www.myotest.us).

2. Depending on your chosen exercise and available equipment, establish a way to give exact feedback on jump height from jump to jump to ensure the average height is being accomplished. Further, jumping AND reaching enhances the effectiveness of the jump training. An ideal combination of equipment may be a myotest (or jump mat) and a vertec (www.vertec.com). 3. Use as many 10-15 seconds R-Ps as needed to accomplish the target height for 17/25 jumps in all the planned sets for the day. 155

THE FLEXIBLE PERIODIZATION METHOD 4. Add one or more set per workout, per week to match the chosen progression of volume. 5. Increase the load when you accomplish the target height in 17/25 consecutive jumps in one or more sets. 3. Low position jumps, box jumps and heavy bag exercises. Day 1: ? x 10-17 Day 2: ? x 18-25 1. Begin with a jump variation (possibly with a load) that allow for 10/18 (day1/day2) jumps to be completed with an RPE of 3-4 out of 5 and RTE (rate of technique) of 4-5 out of 5. 2. Use as many unloaded 10-15 seconds R-Ps as needed to accomplish 17/25 jumps in all the planned sets for the day. 3. Add one or more set per workout, per week to match the chosen progression of volume. 4. Increase the load when 17/25 continuous jumps (a set with no R-P) can be completed in one or more sets with an RPE of 4-5 out of 5 and RTE of 4-5 out of 5. 4. Sub-maximal throws for length. Day 1: ? x 10-17 Day 2: ? x 18-25 1. Pick a low to medium load suitable for the skill level of the athlete. 2. Determine the maximal distance that the load can be thrown using the chosen exercise. 3. Place two markers apart at a distance of approximately 70-80% of the measured maximal distance. 156

Description of Block Templates 4. Perform 10-17/18-25 throws per set. Execute each set by having athlete/client throw the implement, immediately jog to pick it up, and with no rest, stand behind the second marker and throw the implement back to the first marker. An implement that does not roll from the spot where it lands is ideal for this method variation. 5. Add one or more set per workout, per week to match the chosen progression of volume. 6. Increase the distance between markers, or the load when the distance is accomplished on 17/25 throws in one or more sets and the sets are performed with no pauses. 5. Medicine ball throws against wall or rebounder. Day 1: ? x 10-17 Day 2: ? x 18-25 1. Pick a low to medium load to suit the exercise, as well as the athlete. 2. Choose the optimal height (a zone) on a wall that the throws should hit, as well as optimal rebound height to allow for a fast, stretch, shortening cycle to be executed in each throw. 3. Determine a distance from the wall where the athlete can receive a medicine ball within the optimal height for 10/18 (day1/day2) consecutive throws. The medicine ball must make contact with the wall, within the zone, on each throw. Use medicine balls of different weights on Day 1 vs. Day 2 if possible. 4. The athlete performs as many consecutive throws as possible, receiving the medicine ball at the optimal height and behind the target distance. If before 17/25 throws are accomplished - the ball is received below the optimal height or drops to the floor before hitting the wall, the athlete moves 157

THE FLEXIBLE PERIODIZATION METHOD closer to the wall and performs the remaining number of throws. 5. Add one or more set per workout, per week to match the chosen progression of volume. 6. Move the athlete away from the wall or increase the load when the medicine ball is received at the optimal height and behind the target distance in 17/25 throws in one or more sets. 6. Non-impact plyometrics (upper or lower body) Day 1: ? x 20-30 Day 2: ? x 40-50 1. Select the exercise. 2. Find a speed on a metronome where the target range of motion can be achieved in approximately 20/40 repetitions, possibly with a slight tensing of the muscles towards the end of the set. 3. Add one or more set per workout, per week to match the chosen progression of volume. 4. Increase the speed of the metronome when 30/50 reps can be accomplished in one or more sets with no excessive tension towards the end of the set.

Energy Systems Training Training intensity starts low within the bracket and increases, depending on the heart rate response to the training, to stay within the target training zones. Training volume starts low within the bracket and increases independently through an increase in length of and/or number of intervals per workout. In the ISS block, AEE and/or AEP is trained 3-5 times per week. 158

Description of Block Templates Day 1 Day 2 Day 3

Intensity “High” “Low” “Med”

Vol/set “Low” “High” “Med”

Total vol 20% 50% 30%

Work:Rest 1: 3/4 1 : 1/5-1/3 1:1/3-1/2

For simplicity, a structure using three weekly workouts is shown. With four weekly workouts, the distribution of the total volume (in percent) may be 10-40-20-30 (day 1, 2, 3, 4 respectively). With five weekly workouts the distribution of the total volume (in percent) may be 10-40-5-30-15 (Day 1, 2, 3, 4, 5 respectively). If circuits are used, divide the chosen interval length into (equal) segments corresponding to the number of exercises. For example, if 2 minute intervals, with four exercises in a circuit fashion are chosen, each exercise is performed for 30 seconds. The MVs in the ISS block require the selection of three different interval lengths in the AEE and AEP brackets. As stated in section 2.1.2, AEE and AEP are used on alternating training days in order to vary the intensity of training as well as to create a smooth transition into more intense training in the SIS block. Therefore, you may choose one or two of these intervals to be in the AEE bracket (1-4 [and up to 8] minutes) and one or two of these intervals to be in the AEP bracket (1)1.5-2 minutes. For example, intervals of 4, 2 and 1 minute duration. For each of the interval durations you must choose one corresponding intensity so that each training session is performed with a different intensity. 1. Patient Runners Intervals 1. Pick three different interval lengths in the AEE and AEP brackets and three corresponding intensities that are low within the bracket(s). (Refer to Table 2.1.4.2). Use the Karvonen Formula to establish a target heart

159

THE FLEXIBLE PERIODIZATION METHOD rate value and instruct the client to train within +/- 3-5 beats of that value. 2. Add one or more set per workout, per week to match the chosen progression of volume. 3. Increase target intensity by 5%, as well as the movement speed, when all intervals are performed with a heart rate below the target zone. 2. Three Intervals Structure (same length within the workout) 1. Pick three different interval lengths in the AEE and AEP brackets and three corresponding intensities that are low within the bracket(s). (Refer to Table 2.1.4.2). Use the Karvonen Formula to establish a target heart rate value and instruct the client to train within +/- 3-5 beats of that value. 2. Add one or more set per workout, per week to match the chosen progression of volume. 3. Continuously adjust movement speed to stay within the target heart rate zones. 3.

Increasing Length Interval Structure 1. Pick three different interval lengths in the AEE and AEP brackets that are of short duration within the brackets and three corresponding intensities that are low within the bracket(s). (Refer to Table 2.1.4.2). Use the Karvonen Formula to establish a target heart rate value and instruct the client to train within +/- 3-5 beats of that value. 2. Increase the interval length by 10 or more seconds from workout to workout. (In this MV, duration and not number of intervals is increased.) 160

Description of Block Templates 3. The athlete/client aims to maintain, or even increase, average movement speed despite the gradually longer intervals. However, movement speed must be adjusted from interval to interval speed to stay within the HR Zone. 4. Changing Speed Within The Interval This method may be particularly useful for athletes from martial arts, team sports and racquet sports due to the repeated accelerations required. As mentioned in section 2.1.3, use specific movements with low similarity but some transfer to the sport. The workouts may be a mix of lifting type movements, translatory movements (e.g sprinting and footwork) and very simple sportspecific movements. 1. Pick 3 different interval durations and corresponding intensity brackets with a difference of 5% between the upper and lower limit in the bracket. Use the Karvonen Formula to establish corresponding heart rate values. 2. Aim to start each interval with the heart rate in the lower end of the interval but quickly raise the heart rate above the high end of the bracket by increasing movement speed. 3. Immediately slow down just enough to drop the heart rate to the lower end of the bracket. 4. Repeat steps 2 and 3 for as many times as possible within the interval. 5. Add one or more set per workout, per week to match the chosen progression of volume. Heart rate monitors that can be programmed to beep when the heart rate registers outside the programmed ranges are ideal for this method variation. 161

THE FLEXIBLE PERIODIZATION METHOD 5. Intensity/Duration Pyramid This method variation should be chosen, if for appropriate reasons, an anaerobic lactic component is desired in the ISS block. Aerobic and glycolytic training may have incompatible training effects (42), but the goal in a situation with a very short preparation period is to optimally, not maximally, develop the needed components. To accomplish this goal, certain compromises have to be made. With the intensity pyramid, the intensity changes within the workout, instead of changing from day to day within the week. To match differences in intensity, the duration of each interval also changes within the workout. The intensity/duration pyramid is an example of a “parallel” strategy, where the goal is to develop the aerobic and glycolytic system in parallel. 1. Pick three different target intensity brackets (5% difference between the upper and lower end of the bracket) with corresponding durations in the AEE zone, AEP zone and AGC (anaerobic glycolytic capacity) zone. NOTE: As a variation of this MV, you may choose three different intensities and durations that are all within the aerobic zone. 2. Use the Karvonen Formula to establish corresponding heart rate values for the AEE and AEP zones. Use a percent of maximal power or a subjective measure of a maximal effort given the distance to establish movement speed for the AGC zone. 162

Description of Block Templates 3. In each workout, aim to perform the intervals in the sequence of AGC - AEP - AEE. 4. Increase the length of each interval by 10 seconds or more per workout, per week to match the chosen progression in volume. 5. Adjust movement speed to stay within the target heart rate and power zones. 6. Aerobic Threshold Training This method is to be used by the endurance athlete in combination with AEE and or AEP intervals of “long” duration on other training days. 1. Determine the aerobic threshold through testing. 2. Perform 1-2.5 hours at the heart rate zone/power output associated with the aerobic threshold, gradually increasing the duration of the workout (161). 3. Within each workout, shorter periods of higher intensities may be used. E.g. Divide the target heart rate zone in three. Spend the first third of the training time in the lower third of the zone, the second third of the time in the middle end of the zone, and the last third of the time in the upper end of the zone. 7. Basic Continuous Training This method variation may be used by the average fitness client. 1. Assess the maximal heart rate through direct or indirect means. 2. Perform the following sessions within a week: Day1: 20-30 min at 65-70% max HR (breathing is heavier, speaking is difficult) 163

THE FLEXIBLE PERIODIZATION METHOD Day 2: 30-40 min at 60-65% max HR (can speak in short sentences) Day 3: 40-60 min at 55-60% max HR (can keep up a conversation) 3. Increase the duration of activity from week to week, if time permits. 4. Increase the movement speed when the target duration can be performed at the lower end/ outside the target heart rate zone. 5. Depending on the fitness level of the client, intensities up to 90% of maximal heart rate may be used (123). Overall recommended rest period activity: • Manually stimulate muscles that are not firing optimally. • Stretch tight muscles that may inhibit proper range of motion or limit and change optimal recruitment patterns of the muscles involved.

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Kammilla Juhl, Thomas Laybourn, World Champions Badminton 2009: A very tall player, Kamilla benefitted from multidirectional lunges. Thomas, on the other hand, is naturally fast and explosive and his only concern is to stay injury free. (Photo Courtesy of Das Büro for Team Danmark.)

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2.2

Block #2: Structure – Isolation – Stability (SIS)

2.2.1 Goal of SIS Develop structural strength, weak links, stability (endurance of tonic muscles) and the anaerobic lactic system. For ease of use Table 2.0.1, as well as several other key paragraphs, are repeated with each block.


ISS 1

SIS 1

SSP 3

SPP 3

SEP 3

PCC 4

RER 1

2-3

2-3

1

1

1

1

3

1

2

3

3

3

4

3

3-5

2-3

1

1

1

4

5

2-3

1

3

3

3

4

5

3-5

2-3

1

1

1

4

5

3-5

2-3

1

2-3

2-3

4

5

3-5

3-5

2-3

1

3-4

4

5

3-5

3-4

2

1

3-4

4

5

3-4

3-4

3-4

3-4

1

4

5


A 1-5 scale is used to indicate the priority of the given training element.

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Description of Block Templates 1: The aspect receives – compared to any other block – the highest volume or intensity. The goal is to maximize improvement of that particular aspect. 2: The aspect receives – compared to any other block – high volume or intensity. The stimulation of this aspect may be a secondary effect of training another aspect. The goal is a high/near maximal improvement of that particular aspect. 3: The aspect receives – compared to any other block – some volume or intensity. The stimulation of this aspect may be a secondary effect of training another aspect. The goal is to prepare this aspect for future blocks or maintain training adaptations. Some improvement may happen. 4: The aspect receives – compared to any other block – a low volume or intensity. The stimulation of this aspect may be a secondary effect of training another aspect. The main goal is to maintain training adaptations or taper for competition (reduce fatigue). 5: The aspect receives – compared to any other block – no direct or indirect stimulation.

2.2.2 “First choice” Strength Training Workout The structure of the strength training workout in the SIS block is similar to that of the ISS block. The use of training methods is different, as each exercise is now trained one day with rep-e(ld) and one day with rep-e(sd) (see table 2.0.7). As rep-e (sd) involves a higher training intensity, this method is used when the exercise is trained “early” in the workout and repe(ld) is used when a given exercise is trained “late” in a workout (see table 2.2.2.1).

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THE FLEXIBLE PERIODIZATION METHOD Workout 1 A1. AE (1), rep-e(sd) A2. AE (2), rep-e(sd)

Workout 2 A1. AE (5), rep-e(sd) A2. AE (6), rep-e(sd)

Workout 3 A1. AE (3), rep-e(sd) A2. AE (4), rep-e(sd)

B1. AE (3), rep-e(ld) B2. PP(1), rep-e(sd)

B1. AE (1), rep-e(ld) B2. PP(3), rep-e(sd)

B1. AE (5), rep-e(ld) B2. PP (2), rep-e(sd)




Table 2.2.2.1. Structure of strength training workout and use of training methods in SIS.

Workout 1

Workout 2

Workout 3

Workout 4

A1. AE (1), rep-e(ld) B1. AE (2), rep-e(ld)

A1. AE (5), rep-e(ld) A2. AE (6), rep-e(ld)

A1. AE (1), rep-e(sd) B1. AE (2), rep-e(sd)

A1. AE (5), rep-e(sd) A2. AE (6), rep-e(sd)



C1. AE (3), rep-e(sd) C2. PP (1), rep-e(sd)

A3. AE (7), rep-e(sd) A4. PP (3), rep-e(sd)

D1. AE (4), C1. AE (8), D1. AE (4), B1. AE (8), rep-e(ld) rep-e(ld) rep-e(sd) rep-e(sd) D2. PP (2), C2. PP (4), D2. PP(2), B2. PP (4), rep-e(ld) rep-e(ld) rep-e(sd) rep-e(sd) Table 2.2.2.2 Structure of the strength training workout in SIS blocks and the use of methods. Four workouts per week.

Variations: Notice that the three workouts template employs “fatigue cycling”, while the 4 workouts template uses the same sequence of exercises (Workout 1 vs. Workout 3, Workout 2 vs. Workout 4). Fatigue cycling may be most appropriate if all the AE are equally demanding. However, if a certain AE is considerably more demanding than others ( for example, a Stiff-legged Deadlift vs. Seated External Shoulder Rotation with Dumbbells), the demanding AE should, in general, be placed first. 168

Description of Block Templates Note: Using Stiff-legged Deadlift to improve hip extension strength is an example of “tweaking” a primal pattern to target a weak link. A word of caution if fatigue cycling is used. An athlete may be able to complete a certain number of repetitions with a given load, if (s)he is rested, but not be able to complete nearly the same amount of repetitions in the fatigued state. A staggered exercise system, finishing all sets of one exercise before moving to the next (130), may also be used when appropriate. An example would be to alternate sets with the left and right arm for a unilateral exercise (see Workout 1 and 3, exercises A and B). Supersets with three or four exercises may be applied when appropriate. This strategy may save training time but would be difficult to carry out in most commercial gyms (see example Workout 4). Instead of training each exercise once a week with rep-e (ld) and once a week with rep-e (sd), each exercise may be trained twice a week with rep-e (sd). A jump or a throw may take a “spot” in a strength training workout.

“First Choice” Energy Systems Workout Anaerobic lactic method may be used 2-4 times per week depending on the goals, as well as the training level of the athlete/client. A division of the anaerobic lactic method, anaerobic glycolytic capacity (AGC) and anerobic glycolytic power (AGP) (See Appendix 2), is now introduced.

169


Workout 1

Workout 2

A1. Cyclic 1 (AGC)

A1. Cyclic 1 (AGC) A2. Cyclic 2 (AGC)

Anaerobic Fitness Circuit A1. Running A2. Arm Cycle A3. Bike A4. Row

Table 2.2.2.3. “First choice” energy system workout for cyclic sport in the SIS block. Third column shows example of an Anaerobic Fitness Circuit.

The athlete participating in cyclic sports may now focus on the sport activity, while the person using this anaerobic training for fitness gains, may use a superset or even a circuit to maximize lactate concentrations. Such a circuit could involve alternating an upper extremity with a lower extremity ergometer (See Table 2.2.2.3). The client seeking fitness gains may use the same cyclic pattern in two workouts per week. Workout 1 A1. Exc 1 (AGC) A2. Exc 2 (AGC) A3. Exc 3 (AGC)

Workout 2 A4. Exc 4 (AGP) A5. Exc 5 (AGP) A6. Exc 6 (AGP)

Workout 3 A1. Exc 3 (AGC) A2. Exc 2 (AGC) A3. Exc 1 (AGC)

Workout 4 A4. Exc 6 (AGP) A5. Exc 5 (AGP) A6. Exc 4 (AGP)

Table 2.2.2.4. “First choice” energy system workout for team sport, racquet sport and martial arts. Up to six exercises per workout may be included.

For team sports, racquet sports or martial arts requiring complex metabolic conditioning, AGP and AGC may be alternated on different training days. Alternating AGC and AGP may also serve to prevent overtraining as the intensity of work differs between the two (see “Method Variations”, 2.2.5). Fatigue cycling may be particularly appropriate during intense anaerobic training, for mental reasons but also to simulate a competitive environment (maintaining accurate performance in the fatigued state). The use of AGC, AGP or even the AEE and AEP method may be guided by the end goal of the macrocycle. 170

Description of Block Templates • • • •

If the end goal is maximal speed (through the SPP block), focus on AGP in short intervals. If the end goal is clearly AGP or AGC (through the SEP block), focus on the other factor in the ISS block. If the end goal is fat loss or muscle building, focus on AGC. If the end goal is not clearly AGP or AGC, you may structure the intervals according to the structure of your competition (for a full explanation of this strategy see Appendix 4).

The anaerobic alactic method (sprint work) may be included – keep the volume low - early in workouts to enhance recruitment of muscle fibres during the aerobic work (128).

“First Choice” Jump/throw Workout In the SIS block each jump/throw exercise is trained twice a week in two similar workouts. Exercise order may be changed in order to apply fatigue cycling. Workout 1 A1. Jump 1 (dyn-e) A2. Jump 2 (dyn-e) B1. Throw 1 (dyn-e) C1. Throw 2 (dyn-e) D1. Jump 3 (dyn-e) E1. Throw 3 (dyn-e)

Workout 2 A1. Jump 1 (dyn-e) A2. Jump 2 (dyn-e) A3. Jump 3 (dyn-e) C1. Throw 1 (dyn-e) D1. Jump 1 (dyn-e) E1. Throw 2 (dyn-e)

Table 2.2.2.5: Structure of jump/throw workouts

Variations: If muscle mass and maximal power are the goals (example shot put, hammer throw), several jump exercises may be sequenced with short rest periods to stimulate anaerobic metabolism (see 171

THE FLEXIBLE PERIODIZATION METHOD workout 2). In such a scenario, jumps may be progressed from a natural shorter contact time to a naturally longer contact time. If muscle mass and anaerobic capacity/power are the goals, jumps or throws with a long contact time (for example, frog jumps), work very well with energy systems training to develop these goals. See also Appendix 1 for guidelines on how to create combined workouts.

2.2.3 Exercise Selection Strength Training Workouts •

•

Combination exercises with 2-3 components and the following characteristics: Standing, whole body, 3-plane and variations in stance, grip and range of motion. Lightly loaded or unloaded full range of motion exercise.

Use the same combination exercise in both workouts (where that given AE or PP is trained). You may not be able to select combination exercises for all the training goals. Combination exercises in the strength training program may include walking with the weight, “stomping” or light jumping. The lightly loaded/unloaded exercise may be performed as a finisher or on recovery days. Depending on the specific exercise, this unloaded variation (for example, a bodyweight squat) may also fit into an aerobic interval.

Jump/throw Workouts •

Unilateral (single-leg), horizontal and/or vertical jumps with variations in landing joint angles (hip, knee and ankle) as well as take off direction (for example by jumping 172

Description of Block Templates forward in a diagonal pattern). “Stick the landing” on 5075 % of the jumps. Loaded horizontal jumps should be performed against horizontal resistance. For example, a dragging sled attached to the waist of the athlete/client with a long rope/cable. Load vertical jumps should be performed with a weighted vest that keeps the arms free to reach. •

•

•

Bilateral or unilateral “low position jumps” (submaximal jumps with short contact time, without extending hips/knees/ankles). A normal full extension of the hip/knee/ankle may be used in 30-50% of the jumps (for example, 2 low-position jumps followed by 1 complete take off). Weights in the form of medicine balls, sandbags, barbells etc. may be held at chest height or on the back. Non-impact plyometrics. Relevant throwing movements with a medicine ball held in one or two hands. Perform 2-3 movements at a rate of one movement per second without releasing the ball, followed by one regular throw. Sub-maximal throws of various kinds with heavier equipment, compared to the ISS block.

Each chosen exercise is used twice a week. Combination exercises can be created and used for many types of jumps and throws. Training may be performed in sand, water or on grass to keep impact forces low. Jumps may be performed onto a box for the same reason. Gradually increase the number of foot contacts performed on the competitive surface (a track or hardwood floor). Do not perform jumping exercises on concrete floors, even though concrete may be the competitive surface.

Energy Systems Workouts 173

THE FLEXIBLE PERIODIZATION METHOD Acyclic sports. (team sports, racquet sport, martial arts). Use sport-specific movement, but outside the sport context. In the case of racquet sports, sport-specific movement outside the sport context may involve performing specific foot patterns, but without having to react to a ball. In the case of martial arts, sport specific movement outside the sport context may involve any kind of heavy bag work. Cyclic sports. (running, rowing, biking etc). In this block the athlete should perform their energy systems workout in their sport-specific environment. A low portion (no more than 20%) of the training may be performed in a non-specific environment. The fitness client may select a variety of ergometers and include certain strength exercises (whole body, performed at a high rate – one movement per 1-2 seconds) in an interval format. Uphill sprinting may be an excellent choice for the athlete and the fitness client, as uphill sprinting provides enhanced muscular loading in both the swing and stance phases (148).

General Warm Up The most important primal pattern may be included in a general warm up, as a finisher in the strength training workout, or as part of the energy system workout. Also, light jumps and throws may be used in the warm up to help prepare the athlete for the more intense jump training in the SSP, SPP and SEP blocks. The key sport-specific activity (whatever that is) should be part of a daily mental rehearsal.

2.2.4 Volume and Intensity Brackets Section 2.2.4 shows the suggested volume and intensity brackets for the SIS block. These brackets – where the upper end can be 174

Description of Block Templates up to four times the lower end - are based on research and practical experience of what works. “When should I choose the values in the lower end of the brackets and in the higher end of the brackets?” you may ask. Use the following factors to guide your choice of volume and intensity within the bracket for the SIS block.

1. The training level of the athlete (see section 1.1) The SIS block may be introduced during the second or third year of training, depending on the chronological age of the athlete/client. Introduce the SIS block with low intensity within the brackets (strength training and plyometric training) and a low volume of glycolytic training.

2. The hormonal status of the athlete (See section 1.1) If the athlete client has ANY hormonal imbalances (adrenal fatigue, excess cortisol, lowered anabolic hormones etc.) the volume of training should be limited (regardless of training age) to 1-3 developmental days per week with the total volume at the lower end (or even outside) the bracket. (Recovery and active rest workouts should dominate). There is no major influence of hormonal status on the choice of intensity in the ISS block.

3. Seasonal variations (1.4)

175

THE FLEXIBLE PERIODIZATION METHOD As described in section 1.4 it may be beneficial to the progress of the athlete/client to reduce the volume of training during winter and increase the volume of training during the summer as shown in table 1.4 (reprinted below). # of training sessions per week Duration of training sessions

Summer

Winter

4-5

2-3

60-75 min

30-45 min.

Table 1.4.

During the winter, the total volume will be in the lower end of the bracket. There is no major influence of season on the choice of training intensity. However, the glycolytic training may induce heavy respiration, which may be contraindicated in cold climates unless the athlete/client is accustomed to the conditions.

4. Application of concentrated loading, functional overreaching or an impact micro cycle (section 1.7) If a concentrated loading, functional overreaching or an impact microcycle is chosen, the training volume should be around the upper end of – or maybe even outside (100-200% above normal) the bracket. If concentrated loading, functional overreaching or an impact microcycle is chosen, the training intensity should be in the lower end of the bracket. Concentrated loading, functional overreaching or an impact microcycle should be applied according to the guidelines laid out in section 1.8 and only if the athlete/client has an optimal hormonal profile. On a very practical side note. If unilateral exercises are chosen, it can be necessary to choose a volume in the 176

Description of Block Templates lower end of the bracket in order to accomplish the entire training session within a reasonable timeframe. The same consideration is valid when isometric holds that extend the duration of each repetition are used. Refer to Tables 2.2.4.1-3 below for the volume and intensity brackets. Duration Repetitions/ Repetitions/ (set) session week Assistance 20-75/ 90s-4min/ 50-85 100-170 Exercise 76-95 20-70s Primal Pat20-75/ 90s-4min/ 40-70 80-140 tern 76-95 20-70s Table 2.2.4.1. Volume and intensity guidelines for strength training exercises in the SIS block. Count only repetitions within the intensity bracket. (Based on Table 2.0.2, 2.0.9 and 2.11). %1RM

The two “intensity”and duration brackets reflects that both rep-e(ld) and rep-e(sd) are used in this block (see Table 2.2.2). The intensity bracket for rep-e(sd) is slightly increased compared to the basic Table 2.0.10, to accommodate the 85-95% intensity range indicated as optimal to elicit a natural testosterone response (see section 1.11). Energy Systems

Intensity (%)

Interval Duration

Vol/ Session

Vol/ Week

Aerobic 70-90 1-4(8) m 20-60 m 0-60 m Endurance Aerobic 90-100 (1)1.5-2 m 15-45 m 0-45 m Power Anaerobic 45-90 15-90 s 10-30 m 20-120 m Glycolytic Cap. Anaerobic 70-100 15-50 s 5-15 m 10-60 m Glyc. Power Phosphagen 75-90 15-30 s 3-10m 0-5 m Power(long) Phosphagen 90-100 5-15 s ?m 0-3 m Power(short) Table 2.2.4.2. Volume and intensity guidelines for energy systems training in the SIS block. Count only minutes working within the intensity interval (Based on Appendix 2, Table 2.0.10, the work of Doctor Jens Bangsbo, University of Copenhagen, ref 28, and ref 141, 150, 151)

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Type of jump/throw

Intensity

Foot contacts or throws per .. Set Session Week

Jumps in place, throws, 5 10-25 80-300 100-300 non impact plyometrics Reactive multiple jumps 4 10-25 150-250 150-500 (20-50 cm), throws Bounding exercises (2 and 3-25/103 50-250 150-500 1 leg) 40+ m Loaded jumps, Throws, 3 3-6(10) 12-60 ********** isotonic method Drop jumps, upper or lower 2 5-10 15-40 ********** body, throws Shock tension, depth land1 5-8 15-40 ********** ings (upper or lower body) Table 2.2.4.3. Volume and intensity guidelines for jump/throw training in the SIS block. For unilateral jumps or throws the suggested volume is volume per leg. The table is based on references 152,153, 154, 155, 156 and Appendix 2.

Jumps/throws of intensity level 3 and 4 are also used in SSP, SPP and SEP (depending on the specific goals of the athlete/client). When jumps/throws of intensity level 3 and 4 are used in SSP, SPP or SEP the actual impulse levels during landing and takeoff will be higher due to less fatigue, a higher degree of voluntary effort and a higher level of readiness.

2.2.5 Method Variations (MV) NOTE: This section describes the FPM method variations (a specific set of program variables) to use within the structure of orkouts and exercises suggested above.

Strength Training Training intensity for (rep-e (sd), starts higher compared to ISS but low in the bracket. Training intensity is increased independent of the progress of the client towards the top of the bracket. 178

Description of Block Templates (Total) training volume starts lower than the end of ISS. Total volume is increased independently towards the top of the bracket. Volume per set is kept constant and through the use of the “rest pause technique” volume per segment of each set is gradually decreased. In the SIS block each exercise is trained twice a week. Day 1 Day 2

Intensity “Low” “High”

Volume/Set “High” “Low”

Total volume “High”(60%) “Low”(40%)

Table: 2.2.5.1. Weekly distribution of volume and intensity of strength training in the SIS block.

If the goal for certain assistance exercises is purely endurance of stabilizer muscles, these assistance exercises may be trained with the rep-e(long duration) on both training days, as outlined in the ISS block.

1. Day 1, Rep-e (long duration). Day 2, Rep-e (short duration). Day 1: ? x 8/7/6+8/9/10 (16 reps total per set) Day 2: ? x 4/3/2+4/5/6 (8 reps total per set) (Repetitions per set are based on a goal of 2-min. (Day 1) and 1-min. (Day 2) with total time under tension using a 5 second eccentric phase in combination with the 1¼ technique. This results in repetitions that are approximately 8 seconds in duration.) 1. Pick a 2-stage combination exercise. 2. Determine an initial load that can be completed for 8(Day 1)/4(Day2) repetitions at RPE 3-4 out of 5 for the first stage. 3. The athlete/client performs 8/7/6 + 8/9/10 repetitions (Week 1/2/3 respectively) for a total of 16 repetitions per set. In ALL workouts, the first stage of the com179

THE FLEXIBLE PERIODIZATION METHOD bination exercise is performed for the first half of the total number of repetitions and the second stage for the last half of the total repetitions. 4. The second part of each set (the 8/9/10 repetitions) is performed in a rest-pause fashion. After completing the first part of the set, the athlete/lifter continuously evaluates RPE. If RPE is • 3-4, the athlete continues. • 4-5, the athlete decreases load 2.5-10(20) pounds + takes a complete rest period of 1015 seconds (keep the process of changing the load + the rest as short as possible). 5. Add 2.5-10 pounds to the initial load each week. Add one or more sets per week to match the chosen progression on volume. 6. The numbers are different but the system is the same on day 2. Note: The tempo is always selected first. Subsequently, the number of repetitions per set is chosen to match the desired time under tension.

2. Day 1, Rep-e (short duration). Day 2, Rep-e (short duration). Day 1: ? x 4/3/2 + 4/5/6 (8 repetitions total) Day 2: ? x 3/2/1 + 2/3/4 (5 repetitions total) The numbers outlined are based on 70 and 30-40 seconds (Day1/Day2) with time under tension per set and 8 seconds per repetition (5 second eccentric phase combined with the 1¼ technique. 1. Pick a 2-stage combination exercise. 2. Determine an initial load that can be completed for 4/3 repetitions (Day1/Day2) at RPE 3-4 out of 5 for the first stage. 3. The athlete/client performs 4/3/2 (Week 1/2/3) + 4/5/6 repetitions for a total of 8 repetitions in all 180

Description of Block Templates weeks. In ALL workouts, the first stage of the combination exercise is performed for the first half of the total number of repetitions and the second stage for the last half of the total repetitions. 4. The second part of each set (the 4/5/6 repetitions) are done in a rest-pause fashion. After completing the first part of each set, the athlete/lifter continuously evaluates RPE. If RPE is • 3-4, the athlete continues. • 4-5, the athlete decreases load 2.5-10(20) pounds + takes a 10-15 seconds complete rest (keep the process of changing the load + the rest as short as possible). 5. Add 2.5-10 pounds to the initial load each week. 6. Add one or more sets per week to match the chosen progression on volume. 7. The numbers are different, but the system is the same for day two.

3. Day 1, Rep-e (long duration). Day 2, Rep-e(short duration) (“Fixed” load). Day 1: ? x 8/7/6+8/9/10 Day 2: ? x 4/3/2+4/5/6 Examples of equipment and exercises where the load maybe considered “fixed”include kettlebells, sandbags, clubbells, bodyweight. (Repetitions per set are based on a goal of 2 minutes (Day 1) and 1 minute (Day2) with total time under tension using a 5 second eccentric phase in combination with the 1¼ technique. This results in repetitions that are approximately 8 seconds in duration.) 1. Pick a combination of a 2-stage combination exercise and appropriate load that allows the athlete/client to 181


2. 3.

4.

5. 6.

complete 8 repetitions at RPE 3-4 out of 5 for first stage of the combination exercise. Perform 8/7/6 + 8/9/10 (Week 1/2/3) for a total of 16 repetitions per set in all weeks. The second part of each set (the 8/9/10 repetitions) are performed in a rest-pause fashion. After completing the first part of each set, the athlete/lifter continuously evaluates RPE. If RPE is • 3-4, the athlete continues. • 4-5, the athlete slightly changes the execution of the exercise to decrease the tension on the muscle (see below) + take a 10-15 seconds complete rest. With little or no option to change the external load, key ways to increase the tension on the muscle include, Increase the range of motion (example, lowering deeper into a one arm push up), increase the lever arm (clubbells mazes, hammers), increase cocontraction, increase height (KB swings). Apply the most appropriate strategy in order to increase the tension on the target muscles from week to week. Add one set per workout per week to match the chosen progression on volume. The numbers are different but the system is the same for Day 2.

4. Basic Method Variation Day 1: ? x 4-8 Day 2: ? x 2-4 This basic method variation simplifies the program. Combination exercises and the rest- pause technique are not used. The intensity is increased dependently of the accomplished volume per set. This method variation is suitable for a variety of tempos.

182

Description of Block Templates 1. Determine a load that allows the athlete/client to perform 4/2 repetitions (Day 1 /Day 2) with an RPE of 3-4 out of 5. 2. Increase the load with 2.5-5 kg when 8/4 repetitions (Day 1/Day 2) can be performed in one or more sets. 3. Increase the volume by one set per workout, per week to match the chosen progression on volume.

General Comments Rest period duration should be around 60-90 seconds (or less). Rest period activity should focus on activating weak muscles (as determined by muscle testing) manually or stretch tight areas. Finishers should focus on high rep sets as explained above, or extra sets for the weaker limb, if there is a strength difference.

Jump/Throw Training Training intensity starts higher compared to the end of the ISS block, but low within the bracket for the SIS block. Throughout the sequence of the workouts in the SIS block, training intensity is increased independently towards the top of the bracket. Total training volume starts lower, compared to the end of the ISS block. Total training volume is increased independently towards the top of the bracket. Volume per set is kept constant and through the use of the “rest pause technique” volume per segment of each set is gradually decreased. In the SIS block each jump/throw exercise is trained twice a week: Day 1 Day 2

Intensity “High” “Low”

Volume/Set “Low” “High”

Total volume “Low”(40 %) “High”(60%)

Table 2.2.5.2. Weekly distribution of volume and intensity of jump/throw training in the SIS block

183


1. Horizontal Multiple Response Jumps Day 1: ? x 14 Day 2: ? x 22 The target volume per set is slightly reduced to 14/22 compared to the ISS block to support the increase in intensity. 1. Choose an exercise, possibly with load, that can be performed for 10/18 (Day 1/Day 2) consecutive jumps (ith RTE 4 out of 5). 2. The athlete aims to perform 14/22 jumps in all sets and keeps a record of the longest distance jumped. 3. Throughout each set the athlete continuously evaluates RPE and applies 10-15 seconds R-P's as needed (shaking legs to reduce tension). If RPE is • 3-4, the athlete continues. • 4-5, the athlete decreases the load "if possible" and takes 10-15 seconds of complete rest. ("If possible" refers to the possibility that the athlete may not be able to use a load at all, OR the load used is so small that one decrease brings it to zero)

4. Add one set and 5-1 pounds per workout, per week to match the chosen progression on volume.

2. Vertical Multiple Response Jumps Day 1: ? x 14 Day 2: ? x 22 1. Chose an exercise, possibly with load, that can be performed for 10/18 (Day 1/Day 2) consecutive jumps ending at RPE 3-4 and RTE 4. 2. The athlete’s aim is to perform 14/22 jumps (Day 1/Day 2) in all sets. Keep a record of the best average jump height for a whole set. As mentioned in the de184

Description of Block Templates scription of the SIS block, a myotest unit or a jump mat in combination with a vertec (www.vertec.com) may be an ideal combination for thorough measurement of jump height and simultaneously provide the athlete with a marker to reach for. 3. Continuously evaluate RPE and apply 10-15 seconds R-Ps as needed (shaking legs to reduce tension). If RPE is • 3-4, the athlete continues. • 4-5, the athlete decreases load "if possible" and takes 10-15 seconds of complete rest. ("If possible" refers to the possibility that the athlete may not be able to use a load at all, OR the load used is so small that one decrease brings it to zero.)

4. Add one set and 5-1 pounds per workout, per week to match the chosen progression on volume.

3. Low-position Jumps (horizontal or in place) or Jumps to Box Day 1: ? x 14 Day 2: ? x 22 1. Chose an exercise, possibly with load, that can be performed for 10/18 (Day 1/Day 2) consecutive jumps. The athlete should end the set at RPE 3-4 and RTE 4. 2. The athlete’s aim is to perform 14/22 jumps (Day 1/Day 2)in all sets. Depending on the exact nature of the chosen exercise, it may be difficult to measure performance. 3. Continuously evaluate RPE and apply 10-15 seconds R-Ps as needed (shaking legs to reduce tension). If RPE is • 3-4, the athlete continues. • 4-5, the athlete decreases the load "if possible" and takes a 10-15 seconds of complete rest. 185

THE FLEXIBLE PERIODIZATION METHOD ("If possible" refers to the possibility that the athlete may not be able to use a load at all, OR the load used is so small that one decrease brings it to zero). Note: If the exercise is box jumps, "decreasing the load" may involve jumping onto a lower box. 4. Add 5-1 pounds and one set (or more) per workout, per week to match the chosen progression on volume.

4. Sub-maximal Throws for Length Day 1: ? x 14 Day 2: ? x 22 1. Pick two medium loads (heavier than ISS). Use the higher load on Day 1 and the lower load on Day 2. 2. Determine the maximal distance these loads can be tossed. 3. Place two markers apart at a distance of approximately 70 to 80% of the maximal distances. 4. The athlete’s aim is to perform 14/22 throws per set. Record the number of throws that clear the target length. 5. Since the athlete typically will get a natural rest when (s)he moves between the markers, no explicit R-P is needed. Keep a good rhythm in each set. Eliminate extended rests. If various loads are available, the athlete should decrease the load, if/when a throw does not clear the target length. If only one load is available, use three target distances: 80, 70 and 60 percent of the maximal distance. Begin each set with 80 percent as the target distance. If a throw does not clear 80 percent of the target distance, the target distance 186

Description of Block Templates shifts to 70 percent of the maximal distance, etc. Record the number of throws that clear each of the sub-maximal distances. Increase the highest load and add one or more sets per workout, per week to match the chosen progression on volume.

5. Medicine Ball Throws Against Wall or Rebounder. Day 1: ? x 22 Day 2: ? x 14 1. Pick two low to medium loads to suit the exercise as well as the athlete. Use the lower load on Day 1 and the higher load on Day 2. 2. Chose the optimal height (a zone) on the wall where the throws should land as well as an optimal rebound height that allows for a fast stretch shortening cycle to be executed in each throw. (Example, overhead throws should be received overhead). 3. Determine a distance from the wall where the athlete can receive the medicine ball within the optimal height in 18/10 consecutive throws (Day1/Day 2). The medicine ball must make contact with the wall within the zone on each throw. 4. Perform as many consecutive throws as possible, receiving the medicine ball behind the target distance. IF - before 22/14 throws are accomplished - the ball is received below the optimal height or the medicine ball drops to the floor closer to the wall than the target distance, the athlete moves closer to the wall OR reduces the load and performs the remaining number of throws. 187

THE FLEXIBLE PERIODIZATION METHOD 5. Increase the highest load and add one or more sets per workout per week to match the chosen progression on volume.

6. Non-impact Plyometrics (upper or lower body) Day 1: ? x 20-30 Day 2: ? x 40-50 1. Select the exercise. 2. Find a speed on a metronome that allows the target range of motion to be achieved in approximately 20/40 repetitions, possibly with a slight tensing of the muscles towards the end of the set. Perform 2-3 movements at the target rate without releasing the ball followed by one regular throw (if the exercise chosen is a throw). Ideally, the throw is released into a rebounder that returns the ball and allows for the athlete to quickly get back into the rhythm. 3. Add one set per workout, per week to match the chosen progression on volume. 4. Increase the speed of the metronome when 30/50 reps can be accomplished in one or more sets with no excessive tension towards the end of the set. This method variation is performed in the same way as in the ISS block.

General Comments Rest period duration should be around 60-90 seconds (or less). Rest period activity should focus on activating weak muscles (as determined by muscle testing) manually or stretch tight areas. 188

Description of Block Templates Finishers may focus on high rep sets, as previously explained above, or extra sets for the weaker limb, if there is a difference in strength/power.

Energy Systems Training Training intensity starts higher than in the ISS block, but low within the bracket. Training intensity is relatively constant or increases dependently (to improve AGC), or increases independently (to improve AGP) throughout the SIS block. Total volume of anaerobic work is higher than in the ISS block, but starts low within the bracket and increases independently throughout the SIS block. Volume per set may increase (AGC) or decrease (AGP) depending on the specific method variation. In the SIS block, AGP and/or AGC is trained 2-4 times per week. Day 1 Day 2 Day 3

Intensity “High” “Low” “Med”

Vol/set “Low” “High” “Med”

Total Vol 20% 50% 30%

Work:Rest 1: 3/4 1 : 1/5-1/3 1: 1/3-1/2

Table 2.2.5.3. Weekly distribution of volume and intensity for energy systems training in the SIS block

For simplicity, I have chosen to show a structure using three weekly workouts. With four weekly workouts, the distribution of the total volume (in percent) may be 10-40-20-30 (Day 1, 2, 3, 4 respectively). With five weekly workouts the distribution of the total volume (in percent) may be 10-40-5-30-15 (Day 1, 2, 3, 4, 5 respectively). If circuits are used, divide the chosen interval length into equal segments corresponding to the number of exercises. For example, if 2 minute intervals, with four exercises in a circuit fashion are chosen, each exercise is performed for 30 seconds.

189


1. AGC for Cyclic Sport – maximal speed is the end goal. The focus of the method variation is to take the average speed of a 15-20 second maximal effort and increase the duration at which that speed can be maintained to 30 seconds or more. 1. Determine the maximal distance that the athlete can cover in 15-20 seconds. 2. Calculate the average speed by dividing the distance covered with the chosen test time (15-20 seconds). 3. Each week, multiply the average speed by the designated running time and place a target marker at the appropriate distance thus, ensuring constant speed in each segment of each interval throughout the weeks. 4. Each workout consists of multiple interval repetitions. Each interval repetition consists of a gradually decreasing number of segments (see the table 2.2.5.4 below). The athlete can slightly increase the rest periods between each segment if needed. Rest 3-4 minutes between each interval. 5. Each day, the athlete performs the number of interval repetitions needed to accomplish the desired total volume for the day. See table 2.2.5.3 above.

Wk 1 Wk 2 Wk 3 Wk 4 Wk 5

Speed

Number of segments

Duration of segments (sec)

Rest between segments (sec)

Total time pr interval (sec)

“Max” “Max” “Max” “Max” “Max”

5 4 3 2 1

10 15 20 25 30

5 10 15 20 ?

50 60 60 50 30

Table 2.2.5.4. Training to improve AGC (with some emphasis on AGP) for a cyclic sport

The same structure may be used with longer distances as well.

190

Description of Block Templates In this MV the intensity is as high as possible on all training days. The training volume varies according to the 20-50-30 split outlined in the table above.

2. AGC+AGP for Cyclic Sport – Power endurance is the end goal. The focus of this method variation is to develop AGC as well as AGP for a cyclic sport of medium duration (2-6 min) (162). Two days are dedicated to AGC, one to AGP and one to AEP. This variation in training targets gives us the fundamental variation in intensity from day to day. The program parameters provided below are geared towards an end performance in the short end of the 2-6 minute span. Thus, the program parameters (interval length) may be increased to suit a sport in the upper end of the 2-6 minute interval. Day 1: AGC 1. Determine the maximal average speed in repeated 30 seconds efforts. If applicable, this speed may be determined as 85% of maximal energy turnover. 2. Start each interval every 2 minutes (start times 0, 2, 4, 6, etc). Keep track of the distance covered. 3. Reduce the interval duration by 5-7 seconds if/when the athlete reaches RPE 5. 4. The athlete performs intervals until approximately 60% of the desired weekly volume of AGC training is reached in 1-3 series. 5. Gradually add volume each week. Day 2: AGP 1. Perform repeated intervals of 25/20/15 seconds (week 1/2/3) at the highest speed possible given the interval duration. 2. Rest 3 minutes between each interval and repeat until the total volume for the day is accomplished. 191

THE FLEXIBLE PERIODIZATION METHOD 3. Sport specific sprint loading may be used, for example in every other interval. 4. Increase the number of intervals each week. Day 3: AGC 1. Determine the maximal average speed in repeated 20 seconds efforts. If applicable, this speed may be determined as 85-90% of maximal energy turnover. 2. Rest one minute between each interval. 3. Reduce the interval duration by 5-7 seconds if/when the athlete reaches RPE 5. 4. The athlete performs intervals until about 40% of the desired weekly volume of AGC training is reached. 5. Gradually add volume each week. Day 4: AEP 1. Determine the movement speed that can be maintained for 2 minutes at 90-100% of maximal heart rate. 2. Perform ? x 2 min at 90-100% Max HR and the target speed to reach the total desired volume for the day. 3. Start with 30 seconds of rest between interval repetitions. 4. Increase the rest period by 5-10 seconds if the initial speed cannot be maintained in a given interval. Aim to maintain the initial speed for all interval repetitions.

192


3. Focus: Aerobic and Anaerobic Threshold for Cyclic Sport of Long Duration This method variation suggests a weekly structure aimed at developing the aerobic and anaerobic thresholds for cyclic sports of long duration (beyond 8 min (162)). Sport-specific coaches, rather than strength and conditioning coaches, are the true experts on this matter. This basic suggestion is included to emphasize the importance of wholeness on the matter of periodization. The guidelines outlined in Table 2.2.4.2 are not appropriate in this situation and you are encouraged to study literature that focuses exclusively on endurance sports of long duration. The fundamental principle is to vary the intensity and volume from day to day. Day 1: Continuous Anaerobic Threshold Training. 1. Determine the heart rate and movement speed associated with the anaerobic threshold (AT). 2. Run, bike etc. 1 hour or more (about 40% of the total desired volume for the week) at the AT heart rate and movement speed. Within the total duration, shorter periods of time (up to 10 min at a time) may be spent at heart rates above the anaerobic threshold followed by a return to steady state (163). 3. Each week, increase the duration of activity at the intensity of the anaerobic threshold. Day 2: Anaerobic Threshold Intervals. 1. Determine maximum movement speed. 2. Perform multiple intervals at 8/6/4 minutes (Week 1/2/3 respectively) of duration, the heart 193

THE FLEXIBLE PERIODIZATION METHOD rate at 150-170 BPM and the lactate concentration slightly exceeding 4 mmol/l (164). 3. The rest period after each interval should be anywhere from ¼ to equal to the duration of the previous interval. 2-3 Sprints of 10-15 seconds of duration may be used as part of the warm up. Day 3: Continuous Anaerobic Threshold Training. Execute the workout as Day 1, with a total volume of about 60 % of the desired total volume for the week. Day 3 is your "low intensity” day. Accordingly, the athlete should spend less time, if any time at all, above the anaerobic threshold. Day 4: Continuous Aerobic Threshold Training. The athlete performs a workout focusing on the aerobic threshold. Follow the guidelines described in the ISS block.

4. Focus: AGC for Improved Body Composition (the fitness athlete/enthusiast) The ideas behind this method variation are 1. To create the highest possible lactate concentration which will stimulate growth hormone and subsequently fat loss (165). This is accomplished by, among multiple strategies, alternating upper and lower body movements or ergometers. 2. The shorter the intervals, the higher the force output in each movement, and subsequently the stronger the synergy to muscle building. 3. To use descending sets to adjust the work to the level of fatigue throughout the workout. 194

Description of Block Templates Determine setting(s) that allow the athlete/client a safe execution of a 15 second all-out sprint on a lower body and upper body ergometer. Day 1: 1. Perform an all-out sprint for 15 seconds. 2. Immediately drop the load 20-30% and sprint allout for another 15 seconds. The rate of movement should be high in both steps 1 and 2. 3. Move to the upper body ergometer. The client is allowed 15(-30) seconds of rest. 4. Repeat steps 1 and 2 on an upper body ergometer OR use an upper body, bodyweight exercise that allows you to perform about 30 repetitions in 30 seconds (example 30 seconds of push ups OR 15 seconds of full range push ups followed by 15 seconds of partial push ups). 5. Rest 2-3 minutes. 6. Repeat steps 1-5 to accomplish about 40% percent of the desired weekly volume. 7. Gradually increase the initial setting on the ergometer as well as movement velocity. 8. Add one or more rounds per week to match the chosen progression on volume. Day 2: The athlete client repeats Day 1, with 25 + 25 seconds sequences (and corresponding lower settings) to accomplish about 60% of the desired total weekly volume.

5. Complex Metabolic Conditioning for Racquet Sport, Team Sport and Martial Arts This method variation is designed with the following in mind: 1. Complex metabolic conditioning that can be focused to emphasize either AGC or AGP. 195

THE FLEXIBLE PERIODIZATION METHOD 2. The need/desire to use sport-specific movement outside the sport context. 3. A circuit structure to allow more relevant exercises to be included and to support a higher intensity throughout each interval. 4. The goal of performing more work in a given time frame at a high speed. Day 1: AGP - ? x 25/20/15 seconds 1. Select three slightly different exercises that involve the same movement s and muscle groups. 2. Establish maximal performance for each exercise (distance covered, number of repetitions etc.) within the initial interval duration of 25 seconds. 3. Perform X intervals of 25/20/15 seconds (week 1/2/3) and rest 4-5 times the duration of the interval. Complete all intervals of one exercise before moving to the next. 4. The speed of execution must be maximal throughout all intervals. Keep track of performance for each interval. 5. The athlete performs the necessary number of intervals to achieve about 40% of the desired weekly volume (chosen from the AGP bracket). 6. The athlete increases the load 2.5% each week by appropriate means (bands, X-vest, etc) while aiming to maintain speed of action. Day 2 (ACG): ? x 20s+20s+20s/25s+25s+25s/30s+30s+30s 1. Use the same exercises as on Day 1. If the exercise is performed with an external load, this load is reduced by 10-15%. 2. Perform the three exercises in a circuit fashin, beginning with the most demanding one. 196

Description of Block Templates 3. Rest 3-5 times the duration of the circuit and repeat X times to accomplish 100% of the chosen weekly volume for AGC.. 4. Aim to maintain the speed of execution from week to week despite the gradually increased interval duration. Day 3 (AGP) ? x 25s+25s/20s+20s/15s+15s 1. Select TWO slightly different exercises that target the same movements/musclegroups as on Day 1. Preferably, the exercises are different from the exercises chosen on Day 1. 2. Establish maximal performance (distance covered, number of reps, etc.) within the initial interval duration of 25 seconds. 3. Perform X multiple circuits of 25/20/15 seconds (week 1/2/3) per exercise and rest 4-5 times the duration of the circuit. 4. The speed of execution must be maximal throughout all intervals. Keep track of performance for each interval. 5. The athlete performs the necessary number of circuits to avhieve about 60% of the desired weekly volume (chosen from the AGP bracket). 6. The athlete increases the load 2.5% each week by appropriate means (bands X-vest, etc.) while aiming to maintain speed of action.

General Comments Rest period activity should focus on activating weak muscles manually, stretch tight areas or “shake the tension out”. Finishers (cool down) may include low intensity activity of the kind used in the previous intervals. 197


2.3

Block #3: Skill – Strength in Primal Patterns (SSP)

2.3.1 Goal of SSP Develop skill and strength in Primal Patterns. Develop the anaerobic alactic system (97). For ease of use Table 2.0.1, as well as several other key paragraphs, are repeated with each block. ISS SIS SSP Weak links 1 1 3 Kinetic chain 2-3 2-3 1 End of tonic 1 2 3 muscles (Strength of) 3-5 2-3 1 prime movers Structural 2-3 1 3 Strength Functional 3-5 2-3 1 strength Maximal 3-5 2-3 1 strength Maximal Power 3-5 3-5 2-3 Maximal Speed 3-5 3-4 2 Sport spec comb of 3-4 3-4 3-4 power, speed, end Table 2.0.1. Training priorities by block.

SPP 3 1

SEP 3 1

PCC 4 1

RER 1 3

3

3

4

3

1

1

4

5

3

3

4

5

1

1

4

5

2-3

2-3

4

5

1 1

3-4 3-4

4 4

5 5

3-4

1

4

5

A 1-5 scale is used to indicate the priority of the given training element. 1: The aspect receives – compared to any other block – the highest volume or intensity. The goal is to maximize improvement of that particular aspect.

198

Description of Block Templates 2: The aspect receives – compared to any other block – high volume or intensity. The stimulation of this aspect may be a secondary effect of training another aspect. The goal is a high/near maximal improvement of that particular aspect. 3: The aspect receives – compared to any other block – some volume or intensity. The stimulation of this aspect may be a secondary effect of training another aspect. The goal is to prepare this aspect for future blocks or maintain training adaptations. Some improvement may happen. 4: The aspect receives – compared to any other block – a low volume or intensity. The stimulation of this aspect may be a secondary effect of training another aspect. The main goal is to maintain training adaptations or taper for competition (reduce fatigue). 5: The aspect receives – compared to any other block – no direct or indirect stimulation.

2.3.2 “First Choice” Strength Training Workout Each chosen primal pattern is trained three to four times per week (see Method Variations below). AE are trained once per week with the rep-e(sd) or rep-e(ld), depending on what is needed. Structuring the primal patterns in supersets of three exercises allows for long rest periods between the same exercise, while maintaining a – relative - high general workout density (compared to performing one exercise at a time, with three minutes of rest between sets).

199

THE FLEXIBLE PERIODIZATION METHOD Workout 1 A1. PP (1), max-e A2. PP (2), max-e A3. PP (3), max-e

Workout 2 A1. PP (1), max-e A2. PP (2), max-e A3. PP (3), max-e


B1. AE (1), rep-e(ld) B2. AE (2), rep-(ld)

B1. AE (3), rep-e(sd) B2. AE (4), rep-e (sd)

B1. AE (5), rep-e (ld) B2. AE (6), rep-e (ld)

Table 2.3.2.1. Structure of the strength training workout in SSP. Three workouts per week.

Workout 1 A1. PP (1), max-e A2. PP (2), max-e A3. PP (3), max-e B1. AE (1), rep-e(sd) B2. AE (2), rep-e(ld)

Workout 2 A1. PP (4), dyn-e A2. PP (1), dyn-e A3. PP (2), dyn-e


B1. AE (3), rep-e(sd) B2. AE (4), rep-e(ld)

B1. AE (5), rep-e(sd) B2. AE (6), rep-e(ld)

Workout 4 A1. PP (2), max-e B1. PP (3), max-e C1. PP (4), max-e D1. AE (7), rep-e(sd) D2. AE 8), rep-e(ld)

Table 2.3.2.2: Structure of strength training workout in SSP. 4 workouts per week.

Variations If certain patterns are of considerably higher importance, these patterns should be trained in the beginning of each workout. A testosterone protocol that requires 60-90 seconds of rest between sets(see section 1.11) may be chosen, in which case a staggered exercise system is used (Table 2.3.2.2, Workout 4). With 4 total workouts, you may opt for 3 patterns, each trained 4 times a week. The dynamic effort method may be used as part of the strength workout (see workout 2). This strategy can be useful for lifters (131) who would use their lifts for power training, or athletes who may incorporate jump/throw in the strength workout, in case they are not performing specific jump/throw workouts in the SSP block. 200

Description of Block Templates In many cases a chosen primal pattern may strengthen key antagonists of the sport. A prime example of this would be a throwing/punching athlete using a pull pattern. A primal pattern with an antagonistic focus may still be trained with rep-e(sd) in the SSP.

“First Choice” Energy Systems Workout Anaerobic alactic method may be used 2-5 times per week depending on the goals as well as the training level of the athlete/client. A division of the anaerobic alactic method is now introduced into phosphagen power (long) and phosphagen power (short) (See Appendix 2, as well as Section 2.3.4 below.) Workout 1 A1. Cyclic 1 PP(long)

Workout 2 A1. Cyclic 1, PP(long) B1. Cyclic 2, PP(long)

Table 2.3.2.3 “First choice” energy system workout for cyclic sport in the SSP block (Workout 1). The fitness athlete may incorporate more than one exercise (workout 2).

If endurance is the end goal and the development of VO2max has a higher priority than the development of maximal speed, the athlete may use PP(long) with short rest intervals, a training format that has been shown to improve maximal oxygen consumption (132) and body composition (169). Thus, PP(long) with short rest intervals is also the choice for the fitness athlete seeking body composition changes. The shorter rest intervals may compromise the development of maximal speed, but this is of no concern to the endurance or fitness athlete.

201

THE FLEXIBLE PERIODIZATION METHOD The athlete training for cyclic speed may focus on PP(long) and PP(short) on alternate training days. The fitness athlete may wish to incorporate more than one exercise (see Table 2.3.2.3, Workout 2). Workout 1 A1. Sp Exc(1) PP(short) B1. SpExc(2) PP(short) C1. Sp Exc(3) PP(short)

Workout 2 A1. Sp Exc(1) PP(long) B1. Sp Exc(2) PP(long) C1. Sp Exc(3) PP(long)

Workout 3 A1. Sp Exc 3, PP(short) B1. Sp Exc 2, PP(short) C1. Sp Exc 1, PP(short)

Workout 4 A1. Sp Exc(1) PP(long) B1. Sp Exc(2) PP(long) C1. Sp Exc(3) PP(long)

Table 2.3.2.4 “First choice” energy system workout for team sport, racquet sport and martial arts. Sp Exc = sport-specific movement within the sport context

For team sports, racquet sports or martial arts requiring complex metabolic conditioning, PP(long) and PP(short) may be alternated on different training days. To optimally develop the skill component, each chosen movement patter (sport skill) is in the program in most or all energy systems workouts, with the total number of exercises being strongly dependent on the total available training time. While ensuring a focus on speed development, such sports may want to include 1-2 days of training with shorter rest periods as well, corresponding to the structure of the sport. While neither AGC nor AGP should be included in the SSP block, very low intensity aerobic work may be included as recovery (see the description of the RER block).

“First Choice “Jump/Throw Workout While optimal development of jumping and throwing power may be held back in SSP due to strength work, jumps/throws are now included to develop functional capacity ((reactive) speedstrength, maximal power, strength-speed).

202

Description of Block Templates Depending on the importance of developing jump/throw, 2-3 jump/throw workouts per week may be used, with the same exercises or slight variations used in both/all workouts. (See Appendix 2.) Reduce the number of exercises to a maximum of four per workout and structure the workouts to accommodate long rest periods. Jump/throw may be performed prior to, or early in, a strength workout to enhance lifting performance by “revving up” the nervous system. Workout 1 A1. Jump 1, dyn-e A2. Throw 1 dyn-e A3. Jump 2, dyn-e A4. Throw 2, dyn-e

Workout 2 A1. Jump 1, dyn-e A2. Throw 1 dyn-e A3. Jump 2, dyn-e A4. Throw 2, dyn-e

Table 2.3.2.5. Superset alternating two jumps and two throws to allow for the longest possible recovery time.

See Appendix 1 for the guidelines on how to create combined workouts.

2.3.3

Exercise Selection

Strength Training Use one to four MINOR variations of the same primal pattern that transfers the best into your sport-specific training, or use the actual competitive variation of a lift if you are a strength athlete. If the environment you are training for is an “open” environment requiring strength production (for example, from a variety of stances), this may be reflected in the exercise selection by choosing primal pattern variations with different stances.

203

THE FLEXIBLE PERIODIZATION METHOD If specific to your sport, you may include partials (execution of an exercise through partial range of motion) in your primal pattern variations. This is the principle of dynamic correspondence (173) . You may slightly change the assistance exercises to focus exclusively on antagonists. Strengthening the antagonists serves to prevent injury and improve maximal movement speed (146).

Jump/Throw The overall philosophy is to produce specific (or slightly slower) contact times against higher external or internal loads, a goal which can be accomplished using depth landings (147), loaded jumps (horizontal or vertical) as well as throws with implements that are heavier than the competition weight. As the athlete/client performs a jump, it is natural to make contact with the ground with relatively straight legs and subsequently flex ankle, knee and hip joints to absorb the landing impulse. However, this strategy produces relatively slow contact times and is not the way to optimize tension on the muscle tendon unit. As the preferred strategy, it is suggested that the athlete/client make contact with the ground with already dorsi-flexed ankles, flexed knees and flexed hips. Landing with flexed joints creates tremendous tension and torque at the INSTANT of foot contact and challenges the neuromuscular system to produce “eccentric explosive strength”. Take this strategy a step further and make sure to land with slightly increased flexion of ankles, knees and hips COMPARED to the positions used in competition, thus overloading muscles and tendons compared to your competitive jump. Within each week use one or more variations of your chosen primal pattern. 204


Energy Systems Training Acyclic sports (team sports, racquet sport, martial arts). Use sport-specific movement, within the sport context. The distinction between “conditioning” and sport-specific training disappears and a certain portion of the sport-specific training is performed with the purpose of improving PP(long) and PP (short). Jumps or throws may be mixed in with sport-specific movement. For athletes participating in cyclic sports, only the sport-specific movement is used. The fitness client may select a variety of ergometers and include certain strength exercises (whole body, performed at a high rate – one movement per 1-2 seconds) in an interval format. Uphill sprinting is an excellent choice, both for the athlete and the fitness client, as uphill sprinting provides enhanced muscular loading both in swing and stance phases (148). If possible, gradually decrease the incline to progressively allow for higher movement speed.

General Warm Up In the general warm up, light training of key stabilizers and antagonists can be used because these exercises are less stimulated in the actual training program.

2.3.4


Section 2.3.4 provides suggested volume and intensity brackets for the SSP block. These brackets – where the upper end can be up to fours times the lower end - are based on research and practical experience of what works. 205

THE FLEXIBLE PERIODIZATION METHOD “When should I choose the values in the lower end of the brackets and in the higher end of the brackets?” You may ask. Use the following factors to guide your choice of volume and intensity within the bracket for the ISS block.

1. The Training Level of the Athlete (see section 1.1) The SSP block may be introduced in the third year of systematic training. Initial exposure to the max effort method should focus on intensities in the lower end of the bracket (80-90% 1RM). Intensity of jump/throw. Start with a “low” intensity within the intensity brackets as the jumps/throws are introduced. For energy systems training the scenario is slightly different. For example, sprinting is a natural activity that most young athletes engage in even before entering formal training. The same argument is valid for team sports, where games in short bursts can be introduced at the beginning level.

2. The Hormonal Status of the Athlete (See section 1.1) If the athlete/client has ANY hormonal imbalances (adrenal fatigue, excess cortisol, lowered anabolic hormones, etc.) the volume of training should be limited (regardless of training age) to 1-3 developmental days per week with the total volume at the lower end (or even outside) the bracket. Even with intensities in the lower end of the bracket, the training in the SSP block requires a high degree of readiness and it is questionable whether an athlete will benefit from this training, should his/her status be compromised. 206


3. Seasonal Variations (See section 1.4) As described in section 1.4 it may be beneficial to the progress of the athlete/client to reduce the volume of training during winter and increase the volume of training during the summer as shown in table 1.4 (reprinted below). Summer

Winter

# of training sessions per week

4-5

2-3

Duration of training sessions

60-75 min

30-45 min

As all training in the SSP block calls for long rest periods (see below), winter outdoor training in this block may not be appropriate (or result producing) in cold climates.

4. Application of concentrated loading, functional overreaching or an impact microcycle (section 1.7) If a concentrated loading, functional overreaching or an impact microcycle is chosen, the training volume should be around the upper end of – or maybe even outside (100-200% above normal) the bracket. If concentrated loading, functional overreaching or an impact microcycle is chosen, the training intensity should be in the lower end of the bracket. Concentrated loading, functional overreaching or an impact microcycle should be applied according to the guidelines laid out in section 1.7 and used only if the athlete/client has an optimal hormonal profile. On a very practical side note: If unilateral exercises are chosen, it can be necessary to choose a volume in the lower end of the 207

THE FLEXIBLE PERIODIZATION METHOD bracket in order to accomplish the entire training session within a reasonable timeframe. Refer to tables 2.3.4.1-3 below for the volume and intensity brackets.

%1RM Assistance Exercise Primal Pattern

20-75/ 76-95 47-75/ 80-150

Duration (set) 90s-4min/ 20-70s <20 sec


Repetitions/ week

30-50

30-50

5-25

30-90

Table 2.3.4.1. Volume and intensity guidelines for strength training exercises in the SSP block. Count only repetitions within the intensity bracket. The total number of reps per session or per week is based on the sum of reps from either intensity bracket. (Based on table 2.0.2, 2.0.9 and 2.11).

If power training (dynamic effort method) with loads above 47% 1RM is used in strength workouts with the purpose of enhancing lifting performance, these reps are counted with the “strength reps” to get the weekly total. If any other power training is included to enhance sprinting, jumping or throwing, these reps are counted with the jump/throw reps. (See Table 2.3.4.3.) If absolute and not relative strength is the goal, the 90 reps per movement pattern per week may be exceeded for advanced athletes with high work and recovery capacity. Olympic weight lifters at the elite level may also exceed 90 reps per week. In this case, the distinction between “strength and power training” vs. technical training is blurry.

208

Description of Block Templates Energy Systems

Intensity (%)

Interval duration

Vol/ Session

Vol/ Week

70-90

1-4(8) m

20-60 m

***

90-100

(1)1,5-2 m

15-45 m

***

45-90

15-90 s

10-30 m

***

70-100

15-50 s

5-15 m

***

75-90

15-30 s

3-10 m

6-30

90-100

5-15 s

2.5-7.5 m

5-22

Aerobic Endurance Aerobic Power Anaerobic Glycolytic Cap. Anaerobic Glyc. Power Phosphagen Power(long) Phosphagen Power(short)

Table 2.3.4.2. Volume and intensity guidelines for energy systems training in the SSP block. Count only minutes working within the intensity interval (Based on Appendix 2, table 2.0.10, the work of Doctor Jens Bangsbo, University of Copenhagen, ref 28, ref 141, 150, 151.)

Type of jump/throw Jumps in place, throws, non impact plyometrics Reactive multiple jumps (20-50 cm), throws Bounding exercises (2 and 1 leg) Loaded jumps, Throws, isotonic method Drop jumps, upper or lower body, throws Shock tension, depth landings (upper or lower body)

Intensity


5

10-25

80-300

********

4

10-25

150-250

*********

3

3-25/1040+ m

50-250

150-500

3

3-6(10)

12-60

50-120

2

5-10

15-40

**********

1

5-8.

15-40

45-60

Table 2.3.4.3. Volume and intensity guidelines for jump/throw training in the SIS block. For unilateral jumps or throws the suggested volume is volume per leg. The table is based on references 152,153, 154, 155, 156 and Appendix 2.

Any volume of bounding exercises (intensity level 3) should be slightly lower than in previous blocks. The volume of “shock 209

THE FLEXIBLE PERIODIZATION METHOD tension” is accomplished primarily with depth landings (see section 2.3.3). Any use of the isotonic method for power with loads above 47% 1RM used with the purpose of enhancing lifting performance is counted with “strength reps”.

2.3.5 Method Variations (MV) NOTE: This section describes the method variations (a specific set of program variables) to use within the structure and exercises suggested above.

Strength Training Training intensity may start at approximately the same level compared to the end of the SIS block. Training intensity is independently increased throughout the SSP block. (Total) training volume starts at a lower level than the end of the SIS block, but high in the bracket for the SSP block. Total training volume is independently decreased throughout the SSP block. Volume per set is dependently and/or independently decreased throughout the SSP block. In the SSP block each PP is trained 3-4 times per week and each AE is trained once per week. Any AE is trained with any of the rep-e(ld) or rep e(sd) previously described in the ISS and SIS blocks. Thus, the description of method variations specific to the SSP block focuses on the maximal effort methods and dynamic effort methods used to develop maximal strength in PP. Day 1 Day 2 Day3

Intensity “Med” “High” “Low”

Volume/Set “Med” “Low” “High”

. 210

Total volume “Med(30%)” “Low(20%)” “High(50%)”

Description of Block Templates The low intensity day is in many of the suggested MVs performed with strength-speed parameters (see Appendix 5). If a four day per week method variation is shown, the fourth day is another strength-speed day (see table below). Day 1 Day 2 Day3 Day 4

Intensity “High” “Low” “Med” “Low”

Volume/Set “Low” “High” “Med” “High”

Total volume “Low(20%)” “High(40%)” “Med(30%)” “Low” (10%)

Combining the maximal effort method with the dynamic effort method (with strength-speed parameters) is technically a “parallel” strategy. A determinant of the success of a parallel strategy is the relationship between the different loading zones. The bigger the difference in loading zones, the bigger the risk of lack of synergy between the loading zones. By choosing strength-speed parameters (a variation of the dynamic effort method with an intensity closest to the maximal effort method) synergy between the two loading zones is secured. Note: Throughout this book, training with the highest percentage of 1RM is placed on the “high” intensity day. It is important to remember that training with lower percentages of 1RM in the form of the various zones of the dynamic effort method is highly demanding on the neuromuscular system. There are many viable ways to structure a week in the SSP block. The MVs shown focus on exploring the volume-intensity interactions explained in Appendix 6. “Higher” intensity may facilitate performance in subsequent sets or subsequent workouts through neural facilitation. “Lower intensity” (low rep sets, performed with speed) may facilitate speed of movement with heavier loads in subsequent sets or subsequent workouts.

In the following sections, note how all MVs adhere to a pattern of alternating the intensity from day to day. However, in some MVs the high intensity is placed on Day 1 and in other MVs 211

THE FLEXIBLE PERIODIZATION METHOD placed on Day 3. There can be several good reasons to choose either placement, including the time of week at which the athlete/client is most rested. Structure the week to maximize the outcome for each given athlete/client. See Appendix 3 for guidelines regarding placement of workouts within a week. Often, method variations to develop maximal strength are based on percentages of the client/athletes 1RM. To perform a good 1RM test, the athlete must be neurologically experienced as well as rested. In many cases, particularly if the preparation period of the athlete is short, it may be simpler and more effective to use method variations that do not require a pre-test of maximal strength. “As little as necessary for optimal performance in the first work set” is the mantra for specific warm up sets. The exact number of warm up sets depends on the athlete’s specific needs and work capacity. Individual experimentation is needed. If jump/throw training is included in the strength workout, the exercises should be scheduled on the training day where strength-speed parameters are used. The detailed use of chains and bands, as employed by the competitive powerlifter, has not been included in this edition of FPM. However, the strategy of accomodating resistance in the form of chains and bands may be applied to any method variation (and exercise) that uses full range of motion movements. Simply choose a band that gives a medium to high level of resistance in the top portion of the movement. Keep the band tension constant throughout the cycle. On a maximal effort day, the band will challenge the athlete/ lifter to maximally accelerate the load from the beginning of the concentric phase in order to complete the movement in spite of the band tension.

212


Standing Cable Push with weight and band resistance. A great excercise to help improve throwing or punching.

On a dynamic effort day, the band may be used to increase the bar velocity in the eccentric phase thus, increasing the challenge of decellerating the weight with eccentric explosive strength - a powerful stimulus for improving stretch shortening cycle performance.

1. Fitness/Mass/Beginner This MV can be used for the neurologically inexperienced client/athlete. (Neurologically inexperienced = the client athlete cannot lift substantially more weight at higher intensities compared to lower intensities). By applying two to three slight exercise variations (Day 1/Day 2/Day 3), this MV can work as long cycle (8-9) weeks, creating continuity and gradually increasing strength for a client who is new to the maximal effort method. Due to the relatively high reps, this MV may work to develop absolute strength (maximal strength with some mass). This MV may also be an excellent choice for the fitness client/bodybuilder 213

THE FLEXIBLE PERIODIZATION METHOD who may have mass as a significant aspect of the end goal of the macrocycle. When used by the intermediate client/athlete with a stable technique, this MV may be a good choice for the use of shortened rest periods (60-90 seconds) with the purpose of optimizing the body’s natural testosterone response and, as a consequence, muscle mass (see section 1.11). Day 1: ? x 6-3 Day 2: ? x 4-1 Day 3: ? x 8-5 1. Determine three different loads that allow the athlete/client to perform 6, 4, and 8 repetitions (Day1/Day 2/Day 3 respectively) with the chosen exercise variation. The RPE should be 3 out of 5, or 4 out of 5 if the advanced client uses this MV to build strength/mass. 2. In each set, in all workouts the athlete/client aims to perform 6/4/8 repetitions (Day 1/Day 2/Day 3) with good form. 3. In every workout the load is increased with 5-2.5kg (in extreme cases, 1kg) compared to the previous workout with the same repetition bracket. 4. As the load increases, expect a gradual decrease in the repetitions performed in each set. This acceptable decrease in repetitions over the course of the cycle is indicated by writing 6-3 repetitions instead of 3-6 repetitions.

2. Basic Week to Week Ascending Pyramid This MV is built on 1. An athlete client who is neurologically inexperienced. Initiating the cycle based on a 1RM would lead to under stimulating the athlete. 2. A simple pattern that allows, through the course of the cycle, adaptation to heavier loads. 214

Description of Block Templates 3. The pattern can easily be changed. For example, by slightly increasing the number of repetitions per set. 4. If the athlete/client has a relatively low work capacity, this method variation can be easily modified to a workout with a "light to heavy structure” where the first work is performed with a relatively light load. The load is subsequently increased from set to set with the aim of reaching a challenging load for the day in the last set. Day 1: ? x 3-5 (85-90 %) Day 2: ? x 3/2/1 Day 3: ? x 5/4/3 1. The first workouts in this cycle are Day 2 and Day 3. Determine two different loads that allow the athlete/client to perform 3 and 5 repetitions (Day 2/Day 3) with the chosen exercise variation. The RPE should be 4 out of 5. 2. On the first and all subsequent Day 1s the athlete/client performs sets of 3-5 reps with 85%-90% of the highest load used from the previous Day 3. 3. On the second and subsequent Day 2s increase the load with 5-2.5 kg compared to the HIGHEST load used on the previous Day 2. Adjust the load up or down from set to set to accomplish the (decreasing) target repetition number for the week with an RPE of 4 out of 5. 4. Day 3 is performed in the same way as Day 2.

3. Wave Loading The wave loading MV aims to exploit the positive interaction between heavier and lighter loads as described in the SPP block. Empirically, wave loading has been found to be extremely effective (165). The wave loading MV may be used by advanced athletes/clients of all kinds.

215

THE FLEXIBLE PERIODIZATION METHOD Due to the nature of this MV, the number of sets that should be performed is indicated. If time and work capacity allows, the wave may be repeated for a total of nine and even twelve sets. Day 1: 5,3,2,5,3,2 / 4,3,2,4,3,2 / 3,2,1,3,2,1 Day 2: 6-3 x 3-6 (55-65% 2RM) Day 3: 6,5,4,6,5,4 / 5,4,3,5,4,3 / 4,3,2,4,3,2 Day 4: 6-3 x 3-6 (65-75% 2RM)

Day 1 1. Warm up with 3-5 progressively heavier sets of 5/4/3 repetitions (week 1/2/3) until RPE 3-4 is reached. 2. Increase the load 2.5-5% and perform the first work set. 3. Increase the weight 2.5-5% from set to set as the reps decrease during the first wave. 4. If RPE approached 5 during the first wave, the second wave is repeated with the same loads. 5. If RPE was closer to 4 during the first wave, perform all sets in the second wave with an additional 1-5 pounds in the second wave. 6. At no point should the duration of the concentric phase exceed 3 seconds (it should be closer to 2 seconds).

Day 2 and 4 1. Determine the load based on the 2RM load determined on the previous Day 1. 2. Perform sets of 3-6 reps focusing on rapid execution of both the eccentric and the concentric phases of the lift. 3. The technique of intra set variable range of motion is perfectly suited for a (any) training day with speedstrength or power parameters. The variant of intra set variable range of motion is performed by alternating one repetition with full range of motion with one repetition 216

Description of Block Templates where the bar is lowered to the sticking point and the movement is quickly reversed, thus, creating high forces in the range associated with the sticking point.

Day 3 1. Warm up with 3-5 progressively heavier sets of 6/5/4 repetitions (week 1/2/3) until RPE 3-4 is reached. 2. Complete the workout using the same guidelines as outlined for Day 1.

4. Supra-Maximal Eccentric Training If the (advanced) client/athlete can handle it, supra-maximal eccentric training is the single method that will create the highest levels of mechanical tension on the targeted muscle tendon units. Thus, if the athlete can handle it, supra-maximal eccentric training may be considered the most powerful method to develop maximal strength. The chosen exercises should be performed with full range of motion, when supra-maximal eccentric are applied. This MV requires the use of weight releasers. The program is designed with a very low volume per session and is meant to be performed 3 times per week. Thus, the duration of the program will be 4 weeks. A few words of caution. Be careful when you load the weight releasers onto the bar. They can be placed on the bar while the bar is still racked, in which case you must unrack the bar carefully and symmetrically. The last thing you want is to have one of the weight releasers fall off! The weight releasers can also be placed on the bar in the unracked position, in which case two spotters are needed, each holding a weight releaser, placing them carefully on the bar at the same time (use a 2-1-now! command). 217

THE FLEXIBLE PERIODIZATION METHOD Session # 1 2 3 4 5 6 7 8 9 10 11 12

Sets x reps 1x8 1x7 1x6 1x5 1x4 2x2 2x2 2x2 1x5 3x1 2x2 3-5x1

Load on the bar Total load (%1RM) (%1RM) 60% 85% 60% 90% 80% 95% 80% 100% 80% 105% 70% 115% 70% 110% 70% 120% 80% 105% 70% 125-135%* 60% 100% TEST 1RM

Table 2.3.5.1. Supra-maximal eccentric training with weight releasers – 12 session cycle.

Typically, a power lifter should not use supra-maximal eccentric training as the last cycle before a competition. Due to the supramaximal loads, the bar must be lowered slowly – for most lifters, slower than their preferred rhythm. Therefore, the supramaximal loading cycle should be followed by a short cycle, where the new strength is integrated into the rhythm of the competitive lift. Real World Example: During the winter of 2002-2003 former World Top 10 water skier, Jesper Cassoe, used the exact MV shown in Table 2.3.5.1 to greatly improve his 1RM Parallel Back Squat. Subsequently, he had one of his best seasons ever.

5. Functional Isometrics Functional isometric (FI) was originally designed to improve strength for Olympic weight lifters (166 ). By training in multiple positions, dynamic performance improves (111). Thus, functional isometrics is also applicable for many other sports. 218

Description of Block Templates Functional isometric training allows the athlete to experience and correct minor aspects (for example, weight distribution) of technique in specific positions during the lifts. It is not just an amazing tool for advanced athletes. FI is also a powerful way to quickly improve body awareness for intermediate lifters. Last, but not least, the short, slow movements make it relatively easy to lift with perfect form - another plus for the intermediate athlete/lifter. The MV shown combines "overcoming isometrics" (pushing into an immovable object) with "yielding isometrics" (holding a heavy object) for maximal "overall recruitment" and prevention of overtraining. Since suggested volumes and intensities (see section 2.3.4) deals mainly with number of repetitions and not time, this method variation comes with suggested number of sets. The higher the qualification of the athlete/lifter, the higher the number of sets. Day 1: 4-6 x 8/5/3 sec Day 2: ? x 3-6(55-75% 1RM) Day 3: 4-6 x 8/5/3 sec

Day 1 Use two sets of safety pins. 1. Choose 3 different settings corresponding to the "upper range" of a low, mid and high position in the movement to be trained. For each position place the safety pins to allow for 1-2 inches of movement. 2. Use the first training session of the cycle to find the heaviest weight possible that the athlete can push into the upper set of pins with near maximal force (between the bar and the pins) for 8 seconds. There should be three different weights (one for each position). 3. The push into the pins (duration of which decreases from week to week) should be performed in an oscillatory isometric fashion, "exploding into the pins" at a rate of 219

THE FLEXIBLE PERIODIZATION METHOD about one per second (maintain tightness and contact with the pins). 4. Perform all sets in all Day 1 workouts with that target load, while aiming to increase the pressure into the pins. Ideally, this MV is performed with the athlete standing on a force plate that can provide feedback on the ground reaction force created.

Day 2 1. Use full range of motion and perform multiple sets of 3-5 repetitions with 55-75% 1RM. 2. Focus on a fast descent eccentric contraction, possibly with added heavy bands to increase eccentric movement velocity (over-speed eccentrics) (167).

Day 3 Use one set of safety pins. 1. Use three different settings corresponding to the lower, middle and upper range of the chosen movement. Each setting should correspond to the "low" setting from Day 1. 2. After three progressive warm up sets the athlete/lifter performs multiple sets with increasing loads that allow him/her to hold the bar one inch above the pins for the target duration of the set. The RPE should be approaching 4 from the first work set. 3. The load is increased each week as the target duration of each set decreases. Real World Example: I have also used FI in a a post-rehab situation. A professional badminton player and World Champion in mixed doubles 2009, Kamilla Juhl, returned to training after recovering from a back injury. Functional isometrics were used to safely introduce the barbell squat to her program again. When the athlete starts all repetitions from the bottom with the 220

Description of Block Templates bar on the pins, he or she has ample time to ensure the core is activated and the back straight.

6. Progressive Distance Training The main purpose of Progressive Distance Training is to improve 1RM in lifts such as squats, deadlifts, benchpress or military press. Progressive distance training has been used by legends like Paul Anderson, Perry Rader and Bob Peoples (168). Progressive distance training is related to supra-maximal eccentric training, in the sense that supporting structures of the body, like grip, core, bones and tendons get exposed to loads beyond 1RM. Unless specifically addressed, a weakness of progressive distance may be a lack of stimulation of strength in the bottom position of a movement (typically the most challenging part). By nature, progressive distance should be a 6-week cycle (or longer) to allow the athlete to adapt to the given settings. Due to the short range of motion (ROM) initially, the rep number is a little higher and tapers down as ROM increase. A power rack with solid safety pins is needed for this MV. Day 1: ? x 5-1. Day 2: ? x 3-6(55-75% 1RM) Day 3: ? x 6-3 Day 4: ? x 6-3 As mentioned in Appendix 6, the range of motion is related to the tension on the muscle and thus, intensity. The Range of Motion (ROM) is waved down and up from workout to workout and week to week using the following sequence. (Setting 1 should allow for about 1-inch of movement. Subsequent settings are counted based on setting number 1).

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Day 1 Day 3

Week 1 1 3

Week 2 2 4

Week 3 3 5

Week 4 4 6

Week 5 5 7

Week 6 6 8

Table 2.3.5.2 Variation in placement (setting) of safety pins

The goal of the system is to progress to full ROM. You can shorten or lengthen the progression (fewer or more settings than 8) if full ROM for the athlete/client corresponds to a number different from 8. 1. Day 1: Determine a load that is 120-130 percent of the lifter's 1RM for full range of motion (ROM). OR, determine a 5RM for a partial movement in setting 1. The chosen load is used on all subsequent workouts on Day 1. 2. The athlete/client performs multiple sets of 6-1 repetitions. The goal is to perform as close to 6 repetitions as possible in all sets. As the ROM increases, the number of repetitions per set can approach 1, based on the progress and strength curve of the lifter. 3. Day 2: The athlete/client performs full ROM with maximal power or strength speed parameters. 4. Day 3: Performed in the same way as Day 1, but with lower intensity: 110-120 percent of the lifters 1RM for full ROM. OR, determine a 6RM for a partial movement in setting #3. The chosen load is used on all subsequent workouts on Day 3. 5. Day 4: The athlete/client uses 75-85% of the heaviest working weight from Day 1 and performs multiple sets of 6-3 reps in the setting BETWEEN Day 1 and Day 3.

General Comments The athlete/client should be completely rested before commencing the next set. A subjective scale of readiness may be used to communicate this concept. The next set can be initiated when the rate of readiness is 4-5 out of 5. The actual duration may be anywhere between 1 and 7 minutes.

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Description of Block Templates The athlete/client should spend the rest period relaxing the used muscles by shaking them, manually activating weak muscles, or performing a controlled visualization of optimal performance in the next set.

Jump/Throw Training Training intensity starts higher than at the end of the SIS block, but low within the bracket for the SSP block. Intensity is dependently increased throughout the SSP block to maintain optimal loads for power development. The total volume is lower than the end of the SIS block. The volume of intense jumps is higher, but starts low within the bracket. The volume of intense jumps is independently increased throughout the SSP block. As written in section 2.3.2 two or three jump/throw workouts per week are used. The suggested weekly variation of intensity and volume are outlined in the tables below: Intensity Day 1 Day 2

“High” “Low”

Volume/ Set “Low” “High”

Total volume

RPE

“Low(40%)” “High(60%)”

“High” “High”

Table 2.3.5.3. Weekly distribution of intensity and volume for two weekly jump/throw workouts.

Intensity Day 1 Day 2 Day 3

“High” “Low” “Med”

Volume/ Set “Low” “High” “Med”

Total volume

RPE

“Low(20%)” “High(50%)” “Med(30%)”

“High” “High” “High”

Table 2.3.5.4. Weekly distribution of intensity and volume for three weekly jump/throw workouts.

The “High” RPE signifies that all jumps on all training days are performed with the instruction of jumping/throwing as high/long as possible with the shortest possible contact or execution time. 223

THE FLEXIBLE PERIODIZATION METHOD The exertion is limited in duration. There should be no “grinding”, no lactic acid build up, and only a limited increase in heart rate. As written in Appendix 6, the outcome variable is now maximal power. To optimize the effect of the training program, power should be measured in all repetitions and sets using appropriate devices. Examples of such devices are provided throughout this section.

1. Depth Landings (lower body and upper body) Depth landings may be used by athletes with an end goal that involves some form of vertical projection of the body's centre of gravity. Athletes with a goal that involves horizontal acceleration of the body's centre of gravity may also benefit, but to a lesser extent. The specific purpose of depth landings is to develop the ability to rapidly develop muscle tension in the eccentric phase of a jump. The tolerance to even begin depth landings must have been developed through the use of "stick the landing” exercises in previous blocks. Day 1: ? x 5-6 Day 2: ? x 7-8 A myotest (www.myotest.us), or a similar device, may be attached to the athlete to measure peak eccentric power. 1. Depth landings require stable objects (boxes etc) to jump down from and soft mats to land in. The mats must be soft, but no so soft that ankle dislocations are risked. Depth landings may be most effectively executed without shoes. 2. The initial depth height is assessed by 224

Description of Block Templates a. Observing that the athlete executes proper landing mechanics. b. Asking the athlete for RPE regarding muscular tension. c. Asking the athlete for any joint or tendon discomfort. Begin the training with a conservative estimated height where the athlete has perfect landing mechanics and experiences a high degree of muscle tension, but no joint or tendon discomfort. Use this drop height on Day 1. On Day 2 use a height that is 20-30cm lower than on Day 1. The highly qualified athletes may strive for a drop height of 2-3m (147). 3. The athlete aims to execute all landings in perfect form and with a slightly greater bend of ankles, knees and hips compared to the sport-specific positions. (The purpose of this strategy was explained in Section 2.3.3.) 4. Gradually add sets throughout the SSP block. 5. Add about 5cm in height or 1-2.5kg in the form of a weighted vest, when the athlete performs all repetitions and sets in perfect form and experiences no post workout soreness whatsoever. The same methodology may be used to develop the eccentric explosive strength in an upper body exercise. For example, the trainer or partner lifts a heavy bag or another pendulum type of apparatus to a predetermined height and subsequently lets go of the apparatus. The athlete stops the apparatus in the desired position. This upper body variation may be relevant to athletes who have to break/stop an impulse in the form of an opponent or an object. Prime examples may be hockey, football, soccer or certain types of martial arts.

2. Loaded Squat Jumps or Bench Throws Loaded squat jumps may be used by athletes with an end goal that involves some form of vertical projection of the centre of gravity. The fundamental purpose of the loaded vertical jump is 225

THE FLEXIBLE PERIODIZATION METHOD to improve the ability to create and maintain the highest possible force output throughout the concentric phase of the take off. A productive training cycle in the SIS block with vertical multiple response jumps and/or low position jumps should precede this MV with loaded jumps. Optimal loading in this MV may take the form of a weighted barbell plus resistance from elastic bands. If minimizing spinal loads is a key consideration, specific equipment like the Vertimax (www.vertimax.com) may be the best option. Day 1: ? x 2-4(47% 1RM) Day 2: ? x 4-6 (20% 1RM) Day 3: ? x 3-5 (30% 1RM) Attach a power measurement device like myotest (myotest.com) that can be used regardless of the chosen type of jump. 1. Determine each training load at the indicated percentage of a 1RM squat to parallel (upper thighs) or a deep squat. 2. Add low to medium band resistance to the bar (www.jumpstretch.com). The band resistance should be negligible in the beginning of the take off and increase towards the end of the take off. 3. The athlete squats down to the sport-specific take off angle and from that position (s)he performs a short, quick counter-movement and "jumps as high as possible with the shortest possible contact time". The athlete absorbs the impact from the landing, resets his/hers position and subsequently performs another repetition. 4. When average peak power for each repetition is increased by 2.5-5% in 2 or more sets the load is increased 1-2.5 kg. 5. The number of sets per workout is gradually increased throughout the SSP block. Note: This MV may be used for bench throws as well. 226


3. Loaded Bounding (1 or 2 legs) Day 1: ? x 10 m Day 2: ? x 40 m Day 3: ? x 20 m 1. The suggested way to load horizontal jumps is by using a loaded dragging sled that is attached to the athlete via a cord and a belt. 2. Initially, determine - on each training day (Day1, 2 and 3) - the load against which the athlete produces the highest average power over the specific distance. (For practical purposes, calculate the power in the following way: a) divide the distance by the time spent to cover the distance to determine an average velocity; b) Multiply the average velocity with the total load (= body weight + external load) to determine the average power. Depending on the skill level of the athlete, this cycle may begin with no external loading. 3. On all training days, instruct the athlete to cover the distance in the shortest possible time from a standing start. 4. The number of sets per workout is gradually increased throughout the SSP block. 5. When average peak power for each repetition is increased 2.5-5% in two or more sets the load is increased 1-2.5kg. Note: Calculate the number of sets by 1. Multiply the chosen number of foot contacts with the athletes stride length to determine a total distance for the week. 2. Distribute the total distance between the three training days using the 20-50-30 formula shown in Table 2.3.5.4. 3. Divide the distance for the day with the distance for the set to determine the number of sets for the day. Note: Measure the time to cover the distances by using photo cells rather than a stopwatch. 227


4. Loaded Throws (shot put, soccer, javelin) This MV may be particularly useful for athletes with an end goal of projecting a ball, a shot or any other kind of implement for distance. Examples include shot put, javelin, soccer, and football. This MV also requires a selection of loads to match 90-110 percent of peak power. Day 1: ? x 2-4 (110% of PP) Day 2: ? x 4-6 (90% of PP) Day 3: ? x 3-5 (100% of PP) 1. Attach a tendo sport unit (www.tendosport.com) to a stable object or have a partner hold it steady. Attach the other end of the unit to your upper arm or forearm via a solid cuff. 2. Determine the load of the implement with which the athlete produces peak power (PP) in one attempt in the chosen throw. Use 110% of that load on Day 1 and 90% of that load on Day 2. 3. Instruct the athlete to project the implement for maximal distance on all attempts. 4. The number of sets gradually increases throughout the SSP block. 5. When the average peak power specific to each training day increases by 2.5-5 percent in 2 or more sets, increase the load. Depending on the specific circumstances, there may be a natural rest between each repetition as the athlete or a partner retrieves the thrown implement. This MV can also be used in a scenario where the load of the implement thrown is kept constant. Instead, use the previously mentioned cuff and attach resistance to the upper arm or forearm. The resistance can be in the form of a band or cable 228

Description of Block Templates stack or a combination of both. Attach a tendo sport device to the upper arm/forearm or a myotest to the weight stack. The weight stack or band load is adjusted to give the peak power output.

5. Weight Throws This MV focuses on "weight throws" as seen in highland games. These throws require whole body integration of the hip, knee and ankle (extension) with shoulder flexion. Weights, kettlebells, rocks or similar objects may be used. A larger area is required for this MV. Day 1:? x 2-4 (110% of PP) Day 2: ? x 4-6 (90% of PP) Day 3: ? x 3-5 (100 % of PP) 1. Attach a myosport or similar device to the waist of the athlete. 2. Determine the load of the implement with which the athlete produces peak power in one attempt in the chosen throw. Use 110% of that load on Day 1 and 90% of that load on Day 2. 3. The number of sets gradually increases throughout the SSP block. 4. Instruct the athlete to project the implement for maximal distance on all attempts. 5. When the average peak power specific to each trainig day increases by 2.5-5 percent in 2 or more sets, increase the load. 6. A highly effective, “two point loading” can be achieved by attaching heavy resistance bands from the floor to the waist.

229


General Comments The athlete/client should be completely rested before commencing the next set. A subjective scale of readiness may be used to communicate this concept. The next set can be initiated when the rate of readiness is 4-5 out of 5. The actual duration may be anywhere between 1 and 4 minutes. The athlete/client should spend the rest period relaxing the used muscles by shaking them, manually activating weak muscles, or performing a controlled visualization of optimal performance in the next set.

Energy Systems Training Training intensity starts at the same level or slightly higher than in the ISS block, but low within the bracket for the SSP block. Training intensity increases dependently and/or independently throughout the SSP block. (The MV’s shown here use a dependent increase in intensity. However, an independent increase in intensity could also be applied through the use of gradually shorter intervals from week to week). At the beginning of the SSP block the total volume of work is lower, but the volume of anaerobic alactic work is higher compared to the SIS block. The volume of anaerobic alactic work increases independently throughout the SSP Block. As mentioned previously, the relative intensity is about the same level to slightly higher than in the SIS block. However, the longer rest periods may often mean that the absolute speed of movement becomes higher (the athlete is rested). Thus, the velocity of both eccentric and concentric contraction also increases, something the athlete/client must gradually adjust to. 230

Description of Block Templates As written in section 2.3.2 the anaerobic alactic method, phosphagen power (long) or phosphagen power (short) may be used 2-5 times a week depending on the goals and the training level of the athlete/client. For this section, MVs based on 3 to 4 weekly training days are shown. Intensity Day 1 Day 2 Day3 Day 4

“High” “Low” “Med” “Low” Intensity

Day 1 Day 2 Day3

“High” “Low” “Med”

Volume/ Set “Low” “High” “Med” “High”


Volume/ Set “Low” “High” “Med”

Total volume “Low(20%)” “High(50%)” “Med(30%)”

1. Cyclic Sport of Medium to Long Duration This MV is based on the "Tababa Protocol", which has been shown to greatly improve both aerobic and anaerobic metabolism and VO2max (169). Some form of distance work should be included in the total weekly training plan for the endurance athlete. The exact amount should be based on the specific duration of the competition and the needs of the athlete. Other athletes may benefit from this demanding protocol as well. Former World Top 10 men’s singles, badminton player, Kenneth Jonasson, who competed under humid conditions in the Far East, reported that this type of protocol conditioned their breathing muscles to the heavy breathing needed in that environment. 231

THE FLEXIBLE PERIODIZATION METHOD (Note: World Class Players in men’s singles show VO2max values around 70-80ml O2/kg/min.) Before using this MV, the athlete should have completed one microcycle or more with the MV "cyclic sport medium duration" from the SIS block. Day 1: ? x 15s(175%):8s rest Day 2: ? x 25s(165%):12s rest Day 3: ? x 20s(170%):10s rest 1. The intensity guideline for each training day is 175, 165 and 170% of VO2max. In case there is no opportunity to measure VO2max, the intensity is "all out" on all training days. 2. Begin with a conservatively estimated total volume within the 6-30 minute bracket and gradually increase the number of interval repetitions throughout the SSP block. 3. If the training is performed on ergometers, the resistance should be gradually increased as fitness develops. Example: As fitness develops, the athlete’s rate of movement may increase to a point where optimal and safe technique is compromised.

2. Fitness (body composition/VO2max) This MV is based on 1. using PP (long) with short rest intervals to improve VO2max. 2. Alternating upper and lower body activity to maximize lactate concentrations in order to stimulate fat loss and muscle building. As preparation for this MV, the athlete/client should have used the "AGC for improved body composition" as described in the SIS block. Thus, the athlete client is conditioned to 15-30 second intervals of near maximal intensity and the main progression will be a significant decrease of rest periods. 232

Description of Block Templates This MV requires access to one or more ergometers. Day 1: ? x 15s + 15s Day 2: ? x 30s + 30s Day 3: ? x 22s + 22s Determine setting(s) that allow the athlete/client a safe execution of 15, 30 and 22 seconds all-out sprints on the chosen ergometers/exercises. 1. The athlete/client begins on the lower body ergometer and performs an all-out sprint for 15, 30 or 22 seconds (Day 1, Day 2 or Day 3). 2. The athlete/client rests 8, 15 or 11 seconds (half the duration of the work interval) before completing one more interval. 3. After completing the second interval the athlete/client moves to the upper body ergometer and starts the next interval as soon as possible (within 5-15seconds). 4. Repeat steps 1 and 2 on an upper body ergometer OR use an upper body bodyweight exercise that allows the athlete/client to perform about one repetition per second using large muscle groups. A prime example might be push ups. 5. The athlete/client moves back to the lower body ergometer and starts the next interval as soon as possible (within-15seconds). 6. Repeat the steps until the desired volume for the day is accomplished. 7. The total weekly volume is accomplished using different movements. The athlete/client may start "higher" in the 6-30 minute bracket and gradually increase the number of interval repetitions throughout the SSP block. If the athlete/ client can handle the training, the total weekly volume may be increased beyond the 30 minute "limit". 8. The resistance should be gradually increased as fitness develops. Example: As fitness develops, the athlete’s rate of movement may increase to a point where optimal and safe technique is compromised. 233


3. Cyclic Sport (short duration) The goal of this MV is to develop maximal linear speed. Thus, this MV is predominantly used by sprinters (track and field, cyclists or swimmers). The focus in J/T workouts is to jump explosively against "higher" resistance. This MV follows the same philosophy and incline sprinting and/or sprint loading is used. In this example, sprint loading is applied on all training days. But depending on the athlete, sprint loading may be applied one, two or three days per week. The loaded sprints are alternated with the unloaded sprints allowing for technical refinement at specific speeds. The exact interval durations may be adjusted to reflect the exact duration of the competitive event. Day 1: ? x Day 2: ? x Day 3: ? x Day 4: ? x

5s, PP(short) 15s, PP(long) 10s, PP(short) 20s, PP(long)

1. Determine maximal distance that the athlete can cover in a maximal sprint of 5, 15, 10 and 20 seconds of duration (Day 1,2, 3 and 4.) 2. Calculate 90 and 92.5% of the distances sprinted in step 1 and place corresponding markers to indicate the distances on the track/pool. 3. Apply resistance in the form of a loaded dragging sled (or another device that allows accurate adjustment of the resistance) and adjust the resistance to enable the athlete to cover about 90% of the distances sprinted in step 1 within the given time frames (170). 4. While aiming to sprint to the 92.5% distance marker in all interval repetitions the athlete alternates loaded and 234

Description of Block Templates unloaded intervals of the given duration for the day until the total desired volume for the day is accomplished. Given the "easy" target for the unloaded sprint, that sprint should be "loose". 5. When the athlete can sprint to the 92.5% mark in two or more loaded interval repetitons the resistance is increased by 5-2.5kg. 6. The number of interval repetitions are gradually increased throughout the SSP block. 7. The rest period is 10-15 times the duration of the interval OR complete subjective recovery. Note: "Short" rest periods may be used on one training day to maintain cardiorespiratory fitness. Note2: Sprints may be performed from a "flying start".

4. Racquet Sport, Team Sport and Martial Arts This MV is designed for team sports, racquet sports and martial arts. In this four-stage progression (ISS-SIS-SSP and SEP), the SSP block focuses on increasing "game speed"/speed of execution - possibly against increased loads. (In the three-stage progression shown in Appendix 4, the second stage is the stage that focuses on increasing game speed.) As previously mentioned, sport-specific movements within the sport context are used, possibly with the inclusion of jumps/throws and lifts. Since the exercise now consists of sportspecific movements within the sport context, the head coach/sport coach has the main expertise to determine which exercises to use. However, here are a few ideas • practise against athletes/teams of a higher skill level to challenge game speed/ speed of execution). • practise against athletes of a heavier weight class to develop techniques against heavier opponents loads (relevant for martial arts). • use exercises the require the coach or partner to feed balls to the athlete at a higher frequency than occurs in an actual game. 235

THE FLEXIBLE PERIODIZATION METHOD • • • •

•

use exercise modifications that reduce the time available to react. if possible modify equipment (balls) to increase speed of movement/speed of bounce. precede a sport-specific action with a high force lift (heavy squat) or a high power lift (like hang power clean). exercises using light vests/suits, ankle cuffs, wrist cuffs etc that allows for maintenance of normal inter and intra muscular coordination, while executing the sport technique. If the weight is too heavy, the movement may LOOK right, but the inter and intra-muscular coordination is changed (171). See examples of weighted suits at www. weightvests.com OR www. thepowersuit .com

The intervals should now reflect the structure of the sport and their duration should reflect certain plays, stroke sequences, set ups for throws etc. PP (short) should be chosen to reflect relevant sequences up to 15 seconds. While PP (long) should reflect sequences in the 15-30 seconds interval. Essentially, this MV would be "sport-specific training with an energy system focus rather than "energy system training". Day 1: ? x 5-15s, PP(short) Day 2: ? x 15-30s, PP(long) Day 3: ? x 5-15s, PP(short) Day 4: ? x 15-30s, PP(long) with short rest periods 1. The sport coach/head coach determines the exact nature of the exercises. 2. On Days 1, 2 and 3 long rest periods are used (>10 times the work interval) (141). 3. In preparation for the SEP block short rest periods equal to or shorter than the work interval are used on Day 4. 4. Gradually add interval repetitions throughout the SSP block. 236

Description of Block Templates Note: When calculating the necessary number of interval repetitions, the team sport coach must take into account whether or not all athletes are equally active in certain drills. 5. Increases in intensity (speed or load) should be based on precision of execution of technical skill. Increased intensity is thus determined by the coach. It's my experience that athletes from team sports, racquet sports or martial arts often find it "unnecessary" to complete longer rest periods. Through their conditioning they soon feel recovered after completing an interval and are eager to begin the next interval. It's important to not get too fixated on numbers in terms of rest periods. However, you must remember that full recovery is needed to execute game sequences with higher than normal speed.

General Comment The athlete client should spend the rest period relaxing the used muscles by shaking them, manually activating weak muscles, or performing a controlled visualization for optimal performance in the next set.

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2.4

Block #4: Skill and Power in Primal Patterns (SPP)

2.4.1 Goal of SPP Develop skill and maximal power in primal patterns, develop the anaerobic alactic system. This block is also the block to develop maximal speed.

2.4.2 “First Choice” Power Workout The SPP block or “conversion to power” is, with rare exception, only used by athletes/clients with goals that relate to strengthspeed, maximal power, speed-strength or maximal speed in a translatory movement. For example, Olympic weightlifters and track and field. In the SPP block we no longer distinguish between “strength workouts” and “jump/throw workouts”. Instead, we focus on “power workouts” that make use of lifts, jumps and throws depending on the specifics of the sport (Olympic weightlifters may use predominantly lifts). The athlete/client may perform 3-5, or even up to seven (high level athletes using multiple sessions per day) power workouts per week. The total number of power workouts per week depends on the number of total workouts available, the training level of the athlete/client and whether energy systems work is also performed. These power workouts may be supplemented with a number of technical workouts and recovery workouts (see the RER block). The weekly structure should be created in such a way that excessive fatigue is avoided. Excessive fatigue suppresses testosterone levels and sharply reduces the effects of maximal power exercises (174). 238

Description of Block Templates Lifts serve to enhance jumping, sprinting or throwing performance (unless the athlete is an Olympic weightlifter). Certain athletes (for example, throwers) may train for upper and lower body power/speed, while other athletes (for example, sprinters) only seek lower body power/speed. Each key primal pattern should be included in the training program 3-4 times per week. In order to make room for a wide range of training methods (for example, a multiple stage heavy to light complex (see “Method Variations” below)), workout structures allowing for up to 45 min to be spent on upper or lower body power alone are needed. The optimal combination of the structures shown in Table 2.4.2.1 depends on the sport, the priority of upper and lower body power, the number of available workouts as well as the responsiveness and training and recovery capacity of the athlete. Example 1 45 min: upper or lower body power.

Example 2 30 min: upper or lower body power.

Example 3 30 min: upper or lower body power

Example 4 15 min: upper or lower body power

15 min: strength (AE or PP)

30 min: upper or lower body power



Table 2.4.2.1. Workout structures in SPP with varying time allotted to power training.

In many cases a movement split is used, focusing alternately on upper and lower body power. Table 2.4.2.2 shows an example using 4 power workouts per week. Example 1 30 min: lower body power.

Example 2 30 min: upper body power.

Example 3 30 min: upper body power.

Example 4 30 min: lower body power

30 min: upper 30 min: strength 30 min: lower 30 min: strength body power (AE or PP) body power (AE or PP) Table 2.4.2.2. An example of a movement split using 4 power workouts per week.

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THE FLEXIBLE PERIODIZATION METHOD The number of assistance exercises may be reduced (compared to the ISS and SIS blocks) to focus exclusively on antagonists of the key primal patterns. A pull pattern, for example, pull ups, is a primal pattern that indirectly serves to increase upper body power. Pull patterns can be the last lift in an upper body complex. Power depends on a force and a velocity component. It is generally accepted that an effective power training includes loads of various levels within the workout and within the week (137, 138). (See Appendix 5 for a discussion of categories of power training and for the explanations of certain abbreviations in the section below). Within each workout, lifting with low volume may precede a jump of the same movement pattern with the aim of exploiting the after effect of the nervous system and thus, enhance power performance as well as speed-strength (134). This is the heavy-tolight structure, or in certain terminology “complex training”. 30 min power + 30 lower b power + 30 min strength 30 min upper b power A1. Lower body lift, max-e A1. Lower body lift, max-e A2. Lower body jump, dyn-e A2. Lower body jump, dyn-e B1. Upper body lift, max-e B1. Upper body lift, max-e C1. AE(1), rep-e (ld) B2. Upper body throw, dyn-e C2. AE(2), rep-e (ld) Table 2.4.2.3: Structuring a power workout to exploit the after effect of the nervous system (also called complex training).

Within each workout lighter loads may enhance power output of subsequent movements with heavier loads of the same movement pattern (137), a “light- to-heavy” structure. Thus, we have an alternative to the “lift-to-jump structure” presented in Table 2.4.2.3. 30 min power A1. PP(1), dyn-e(stsp) A2 PP(1), max-e

30 min power A1. PP(1), dyn-e (ppadv) A2. PP(1), dyn-e (stsp)

Table 2.4.2.4.Supersets with lighter loads preceding heavier loads with the aim of increasing movement speed with the heavier loads.

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Description of Block Templates The light to heavy structure may be particularly relevant to enhance maximal power as well as strength-speed. A third viable option for the structure of the workout is to use a “heavy-to-light” or “light-to-heavy” structure, but completing all sets of a given exercise before proceeding to the next. Heavy-to-Light structure A1. PP(1), max-e B1. PP(1), dyn-e(stsp) C1. PP(1), dyne-e(ppadv)

Light-to-heavy structure A1. PP(1), dyne-e(ppadv) B1. PP(1), dyn-e(stsp) C1. PP(1), max-e

Table 2.4.2.5. Example of “heavy-to-light” or “light-to-heavy” structure (45 min power block) with completion of all sets of a given exercise before proceeding to the next exercise.

The primary advantage of the “light-to-heavy structure shown in table 2.4.2.5 may be that absolutely no energy is spent on strength work before all the power exercises are completed (149). Within each week, for a given primal pattern, the load level may be varied from day to day in a heavy, medium light format (137). Table 2.4.2.6 shows how the load level is varied from day to day by using different peak intensities. The load level can also be varied by adjusting the number of load levels within each workout. This fact is realized by comparing a two-stage heavy-tolight structure (maximal strength to strength speed) with a five stage heavy-to-light structure (maximal strength, strength-speed, peak power, speed strength and speed). Obviously, the two stage structure will allow for a higher number of heavy sets (given that the total timeframe is the same). Workout 1 (“heavy”) A1. PP(1,lift), max-e A2. PP(1, jump), dyn-e(stsp)

Workout 2 (“medium”) A1. PP(1,jump), dyn-e(stsp) A2. PP(1, jump), dyn-e(ppadv)

Workout 3 (“light”) A1. PP(1,jump), dyn-e(ppadv) A2. PP(1,jump), dyn-e(spst)

Table 2.4.2.6. Example of day-to-day load variation for a 30 minute power block with a given primal pattern in SPP. “PP-lift” and “PP-jump” refers to se-

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THE FLEXIBLE PERIODIZATION METHOD lecting lifts, and jumps of the same movement pattern, for example squats or lunges.

A third way to control the load is to perform additional sets of a specific load level within a multiple-stage structure (heavy-tolight or light-to-heavy). An example of this strategy is 1 set with maximal strength parameters followed by 1 set with strength-speed parameters followed by 2 sets with peak power parameters. The take home message from table 2.4.2.6 is to vary the load level from day to day, while emphasizing what is needed by the athlete. To “focus on what is needed”, the Olympic weightlifter’s emphasis is on maximal strength, strength-speed and maximal power. On the other hand, the emphasis for the sprinter is speed, speed strength, maximal power and a minor focus on maximal strength, unless maximal strength is a weakness for the particular athlete.

“First Choice” Energy System Workout In reviewing the content of training in the SPP and SEP blocks, the description may seem lacking in certain areas. The lack occurs when the “story” borders on knowledge primarily possessed by the sport-specific coach. The principles in FPM are applicable to any sport, but there are some specifics regarding speed and endurance training where the track coach, the rowing coach or the triathlon coach possess knowledge way beyond that of the strength coach. In SPP and SEP the border between “conditioning” and “sports training” have almost disappeared and a full understanding of the needs of the athlete are needed, when the complete microcycle structure is planned. 242

Description of Block Templates In most cases, fitness athletes, endurance athletes, and athletes from racquet sports, team sports and martial arts do not use the SPP block. For athletes of the mentioned categories, the SEP block is scheduled immediately after the SSP block. Energy system training in the SPP bloc is primarily used by athletes competing in “cyclic” sports of 20 seconds duration or less. Primary examples include track and field sprinters. The anaerobic alactic method (speed work) was performed in SSP as well, but speed developments were attenuated under the influence of maximal strength loads. In the SPP block, the athlete may now be able to perform 3-5 speed workouts per week in the rested state. The higher the priority of cyclic speed for the specific athlete, the more speed workouts per week are performed. A pure energy systems workout consists only of the specific activity, but possibly under different loading conditions. Example 1 A1. Cyclic 1, PP(short)

Example 2 A1. Cyclic 1, PP (short) (loaded) A2. Cyclic 2, PP (short) (unloaded) A3. Cyclic 3, PP (short) (assisted)

Table 2.4.2.7. Examples of energy systems workouts in the SPP block

Different aspects of maximal speed, like acceleration, top speed and speed endurance (less than 20-30 seconds) may be included according to goals and priorities. Various aspects of lifting or jumping may be included early in the workout to capitalize on the previously mentioned after effect of the nervous systems (See Table 2.4.2.8). Example 1 A1. Jump squats w load A2. Sprint starts

Example 2 A1. Horisontal bounding A2. Sprints with flying start

Table 2.4.2.8: Examples of “heavy-to-light” loading using jumps and sprints

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2.4.3 Exercise Selection Power Workout For any maximal strength component of the power workout the primary guideline is to continue with the exercise variations used in the previous SSP block. No new exercises for maximal strength should be introduced. The athlete will typically perform the training based on percentages of their current 1RM. If lifts are part of the competitive activity the most specific lifts are included in the SPP block. As for jumps/throws the goal is now to produce the highest possible take off impulse in the shortest possible time and to improve neural control (see section 1.12). Strength-speed, peak power or speed strength movements can be purely concentric movements or stretch-shortening cycle movements (the concentric action is preceded by a rapid eccentric action). Stretch shortening cycle actions are relatively independent motor qualities. Concerning speed-strength (bodyweight) two types of stretch-shortening actions exists: 1. A long stretch shortening cycle with a ground contact time of more than 250 milliseconds. 2. A short stretch shortening cycle with a ground contact time of less than 250 milliseconds (56). Thus, it is important that exercises are chosen to match the sportspecific ground contact time for jumps and the execution time for throws. Further, any exercise should spatially match the competitive activity. Thus, any take offs in jumping is initiated from sport-specific take off angles. Use the shock method (drop jumps), loaded/unloaded as well as over-speed jumps and throws, with implements slightly heavier and lighter compared to competition. 244

Description of Block Templates You may slightly change the assistance exercises to focus exclusively on antagonists. Strengthening the antagonists serves to prevent injury and improve maximal movement speed. For a multi-stage heavy-to-light or light-to-heavy structure, 3-4 variations of a given primal pattern that trains the various aspects of power are used.

Energy Systems Workout As mentioned above, the SPP block is used only by athletes competing in sports with durations of 20 seconds or less. Examples are Olympic weightlifting as well as track and field. Only specific activity (example, sprinting) is used possibly under different loading conditions: overload sprinting (horizontally, not uphill), unloaded sprinting, assisted sprinting (horizontally, not downhill). Uphill and downhill sprinting are spatially and temporally different from sprinting on an even surface. Uphill or downhill sprinting have their place in the earlier blocks, but do not meet the ultimate specificity demands of the SPP block.

General Warm Up In the general warm up, light training of key stabilizers and antagonists can be used, as these exercises are now less stimulated in the actual training program.

2.4.4


Section 2.4.4 shows you suggested volume and intensity brackets for the SPP block. These brackets – where the upper end can 245

THE FLEXIBLE PERIODIZATION METHOD be up to fours times the lower end - are based on research and practical experience of what works. “When should I choose the values in the lower end of the brackets or the higher end of the brackets?” You may ask. Use the following factors to guide your choice of volume and intensity within the bracket for the ISS block.

1. The Training Level of the Athlete (see section 1.1) As a rule of thumb, the SPP block is introduced at the advanced level (4th year or later) with any new method initiated with low volume and intensity within the suggested brackets.

2. The Hormonal Status of the Athlete (See section 1.1) If the athlete/client has ANY hormonal imbalances (adrenal fatigue, excess cortisol, lowered anabolic hormones etc) the volume of training should be limited (regardless of training age) to 1-3 developmental days per week, with the total volume at the lower end (or even outside) the bracket. Even with intensities in the lower end of the bracket, the training in the SPP block requires a high degree of readiness and it is questionable whether an athlete will benefit from this training, if his or her status is compromised. If a hormonal imbalance is found when it is time to use the SPP block (probably close to competition), quickly shift training emphasis to recovery while attempting to maintain training gains with mental practice.

3. Seasonal Variations (1.4) As described in section 1.4 it may be beneficial to the progress of the athlete/client to reduce the volume of training during win246

Description of Block Templates ter and increase the volume of training during the summer as shown in table 1.4 (Table 1.4 is reprinted below.)

# of training session per week Duration of training sessions

Summer 4-5 60-75 min

Winter 2-3 30-45 min

Table 1.4. Suggested Seasonal variations in number of training sessions per week and duration of sessions.

As all training in the SPP block calls for long rest periods, winter outdoor training in this block may not be appropriate (or result producing) in cold climates.

4. Application of Concentrated Loading, Functional Overreaching or an Impact Microcycle (section 1.7) If a concentrated loading, functional overreaching or an impact microcycle is chosen the training volume should be around the upper end of, or maybe even outside (100-200% above normal), the bracket. If concentrated loading, functional overreaching or an impact microcycle is chosen, the training intensity should be in the lower end of the bracket. Concentrated loading, functional overreaching or an impact microcycle should be applied according to the guidelines laid out in section 1.7 and only if the athlete/client has an optimal hormonal profile. Concentrated loading, functional overreaching or an impact microcycle may be applied in the “early stages” of a number of weeks of the SSP block. In the later stages, leading up to the PCC blocks, most often the volume should be reduced to result in top performance, unless no peaking is desired for the competition. On a very practical side note: If unilateral exercises are chosen, it can be necessary to choose a volume in the lower end of the 247

THE FLEXIBLE PERIODIZATION METHOD bracket in order to accomplish the entire training session within a reasonable timeframe. Refer to table 2.4.4.1-3 below for the volume and intensity brackets. The two repetition brackets (“20-75” and “80-120”) reflect the use of both the dynamic effort method and the maximal effort method. %1RM Assistance Exercise Primal Pattern

20-75/ 76-95 47-75/ 80-120

Duration (set) 90s-4min/ 20-70 s <20 sec


Repetitions/ week

30-50

30-50

5-25

30-60(90+)

Table 2.4.4.1. Volume and intensity guidelines for strength training exercises in the SPP block. Count only repetitions within the intensity bracket. The total number of reps is based on the sum of reps from either intensity bracket (Based on table 2.0.2, 2.0.9 and 2.11).

If power training (dynamic effort method) above 47%, 1RM is used in strength workouts with the purpose of enhancing lifting performance. These reps are counted with the “strength reps” to get the weekly total. (If any other power training is included to enhance sprinting, jumping or throwing these reps are counted with the jump/throw reps.) Table 2.4.4.1 shows that the intensity and volume of strength training (lifting) decreases to allow for more time and energy to be directed towards jump/throws and energy systems training. Olympic weightlifters at the elite level may also, in the SPP block, exceed 90 repetitions per week. In this case the distinction between “strength and power training” vs. technical training is blurry.

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Description of Block Templates Energy Systems

Intensity (%)

Interval duration

Vol/ Session

Vol/ Week

Aerobic 70-90 1-4(8) m 20-60 m *** Endurance Aerobic 90-100 (1)1.5-2 m 15-45 m *** Power Anaerobic 45-90 15-90 s 10-30 m *** Glycolytic Cap. Anaerobic 70-100 15-50 s 5-15 m *** Glyc. Power Phosphagen 75-90 15-30 s 3-10 m 9-40m Power(long) Phosphagen 90-100 5-15 s 2.5-7.5 m 8-30m Power(short) Table 2.4.4.2. Volume and intensity guidelines for energy systems training in the SPP block. Count only minutes working within the intensity interval (Based on Appendix 2, table 2.0.10, reference 28,, 141, 150, 151 and the work of Doctor Jens Bangsbo, University of Copenhagen)

Table 2.4.4.2 shows that the weekly volume of sprint work increases. Type of jump/throw

Intensity

Foot contacts or throws per … Set Session Week

Jumps in place, throws, 5 10-25 80-300 ********** non impact plyometrics Reactive multiple jumps 4 10-25 150-250 ************* (20-50 cm), throws Bounding exercises (2 3-25/103 50-250 200-600 40+ m and 1 leg) Loaded jumps, Throws, 3 3-6(10) 12-60 100-180 isotonic method Drop jumps, upper or 2 5-10 15-40 45-120 lower body, throws Shock tension, depth landings (upper or lower 1 5-8 15-40 ******** body) Table 2.4.4.3. Volume and intensity guidelines for jump/throw training in the SSP block. For unilateral jumps or throws the suggested volume is volume per leg. The table is based on references 152,153, 154, 155, 156, 157 and Appendix 2.

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2.4.5

Method Variations

Power Workouts The intensity of maximal strength exercise may be at the same level OR slightly reduced compared to the SSP block. The intensity of maximal strength work is relatively constant throughout the SPP block. The total volume of maximal strength work is lower compared to the SSP block. How much lower depends on the specific goal of the SPP block (the less the goal of the SSP block depends on maximal strength, the greater the reduction in the volume of strength work). Depending on the specific MV used, the total volume of strength work may remain at the same level or slightly increase throughout the SPP block (when more “rounds” of a “heavy-to-light” or “light-to-heavy” complexes are performed). The intensity of jump/throw exercise is slightly DECREASED to level 2-3. The intensity throughout the SPP block is increased depending on improvements in power development . The volume of any jump/throw exercise, including any strengthspeed, peak power, speed strength or speed exercise with a bar, is higher than the SSP block. Choose between two approaches to adjust the volume in the SPP block: 1. Independendly increase the volume throughout the SPP block. As part of this strategy you may choose to decrease the volume towards the end of the SPP block as the PCC block approaches. 2. Perform no calculations of volume. The functional indicators (power) should be high and thus each training is terminated when power drops below 10% of its value at the beginning of the session. This is the 10% drop off rule (175). 250

Description of Block Templates As mentioned in section 2.4.2, the athlete/client may perform 35, or even up to seven (high level athletes using multiple sessions per day) power workouts per week, depending on the number of total workouts available, the training level of the athlete/client and whether energy systems work is performed. The table below shows method variations using 4 weekly workouts. Intensity Day 1 Day 2 Day3 Day 4

“High” “Low” “Med” “Low”

Volume/ Set “Low” “High” “Med” “High”


Table 2.4.5.1. Weekly distribution of volume and intensity for “powerworkouts” in the SPP block.

There are innumerable ways to structure a week with 3-7 power workouts using the intensity levels indicated above. In any situation it is a key to make sure to avoid excessive fatigue, as mentioned in the introduction to this section. The outcome variable for the power workouts are strengthspeed, peak power, speed-strength(bodyweight) or speedstrength (implements), therefore, power must be measured directly (for example through a myotest) or indirectly using a tendo sport unit (see also the SSP block). Other types of equipment of similar character may be used. Some MV’s refer to a “speed level”, which is used to indicate the application over-speed jumping or running as well as throwing implements lighter than the competitive loads. As discussed in 2.4.2 both heavy-to-light and light-to-heavy structures are used. Both structures are always used to enhance the target performance. The process of high level optimization of training includes the use of MEASUREMENTS to determine which structure gives the greatest improvement in the target per251

THE FLEXIBLE PERIODIZATION METHOD formance. Subsequently, the training is then focused on the structure that provides the best results.

1. Strength-speed Focus Appendix 5 mentions that strength speed is required in movements in which effort is rapidly developed to overcome a large resistance. Olympic weightlifting (snatch and clean and jerk) as well as throwing the opponent in martial arts like judo and wrestling may be examples of such movements. In contrast to previous blocks, MVs for the SPP block pertain not only to one exercise, but a sequence of exercises that may be different (for example, a combination of barbell squats and drop jumps). Thus, the structure of the MVs may be extremely specific to the actual exercises. Martial Arts are discussed in the SEP block. Thus, with due respect for specialized Olympic weight lifting coaches, this MV focuses on the development of strength speed since this quality is needed in the pulling phase of the snatch. The single goal of this method variation is to improve strength – speed in the squat snatch. The MV uses relatively few steps in each structure with an emphasis on the target activity. As mentioned in Appendix 5, the Olympic weightlifter may use a higher percentage of the 1RM than indicated here during strength-speed, peak power and speed strength exercises. Hopefully, you will be able to extract the principles and use them on other movements when needed.

Day 1 Day 1 is the first of two days with a maximal strength component. The strength-speed intensity is in the high end of the 5575% bracket. The complex has a heavy-to-light structure. 252

Description of Block Templates A1. Maximal strength exercise Olympic Style Snatch Grip Deadlift with weight releasers ? X 1 (110-120 % 1RM) A2. Strength-speed exercise Squat-Snatch ? X 1-3 ( > 70 % 1 RM) 1. Load a bar with 70% 1RM. Load the weight releasers so the total weight of bar + weight releasers is 110-120% of a 1RM Olympic Style Snatch Grip Deadlift. (With experimentation you may find that a load in the higher or the lower end of the range provides the greatest bar speed in the subsequent squat snatch.) 2. The weight releasers should be adjusted so they fall off the bar when the bar is around knee height. 3. The lifter deadlifts the bar to the lockout position and the weight releasers are placed on the bar. The lifter initiates the eccentric phase of a deadlift. When the weight releasers fall off, the lifter immediately initiates a squat snatch 4. While the first rep was from the hang, possible second and third reps are performed from the floor. The set is terminated when the bar speed drops. 5. When the peak bar speed is increased 2.5% (average of the attempts) the load on the bar is increased in the next training session. The load on the weight releasers may remain relatively constant. 6. Choose option 1 or option 2 to control the training volume.

Day 2 Day 2 is a "low" intensity day with a light-to-heavy structure. Both the peak power exercise and the strength speed exercise are trained with intensities in the lower end of the respective brackets. 253

THE FLEXIBLE PERIODIZATION METHOD A1. Peak Power Exercise Hang Power Snatch. ? X 2-3 (47-55% 1RM) A2. Strength-Speed Exercise Hang Squat Snatch ? X 4-2 (60% 1RM) 1. The load in the Hang Power Snatch is maintained relatively constant within the 47-55% percent range, with a focus on the intensity that yields the highest bar speed in the subsequent squat snatch. 2. When peak bar speed (average of the attempts) is increased 2.5% in the Squat Snatch the load on the bar is increased in the following training session. 3. You may add sets from week to week. However, in general, the training should be terminated when peak bar speed (the average of the attempts) decreases.

Day 3 Day 3 is a “high intensity” day with a maximal strength component. A combination of a heavy-to-light and light-to-heavy structure is used. The maximal strength component uses the overcoming isometric method. A1. Maximal Strength Exercise. Snatch Grip Deadlift against pins ? x 3-6 sek (with maximal voluntary effort) A2. Strength Speed Exercise Squat Snatch ? x 1-3 (70 % 1RM) A3. Peak Power Exercise Power Snatch ? x 2-3 (47-55 % 1RM) 254

Description of Block Templates A4. Strength Speed Exercise Hang Squat Snatch. ? x 1-3 (70 % 1RM) 1. Use a power rack and set the safety pins so that the lifter is exerting force at the same joint angles as the maximal effort during the second pull. More than one setting may be used. 2. The Squat Snatch variations are performed by the same standards as on Day 1 and 2.

Day 4 Day 4 is a "low intensity” with a three stage light-to-heavy structure. A1. Speed Strength Exercise Snatch Throws ? X 2-3 (20-40% 1RM) A2. Peak Power Exercise Power Snatch ? X 2-3 (47-55 % 1RM A3. Strength-Speed Exercise Squat Snatch ? X 2-4 (60 % 1RM) 1. The load on the Snatch Throws stay relatively constant and may be determined by the heaviest load the athlete can throw with proper form, as well as the effect of this load on the subsequent sets (degree of increase in power). 2. The load on the Power Snatch bar is maintained relatively constant within the 47-55% percent range, with a focus on the intensity that yields the highest bar speed in the subsequent squat snatch 255

THE FLEXIBLE PERIODIZATION METHOD 3. When peak bar speed (average of the attempts) is increased 2.5% in the Squat Snatch the load on the bar is increased in the following training session. 4. You may add sets from week to week. However, in general, the training should be terminated when peak bar speed (the average of the attempts) decreases.

2. Speed-Strength Focus Appendix 5 states: "A movement in which speed of movement plays a fundamental role in overcoming a relatively small resistance requires speed-strength. Examples of such movements include javelin throw, shot put, sprinting and jumping."(134) Next, speed strength was subdivided into speed strength (bodyweight) and speed-strength(throwing). The main movements in speed-strength (bodyweight) are sprinting and jumping. An MV featuring sprinting is shown as the example. It is my opinion that barbell squats and olympic weightlifting movements are overused in sprinting. These movements, while providing a strong effect on the specific musculature, train the athlete to produce a vertical action force into the ground. Sprinting, on the other hand, except for the action in the start block and possibly the early acceleration phase, requires horizontal action forces. Walking lunges dragging a sled is currently the most specific strength exercise I am aware of that meets this demand. With due respect for track coaches, an example of an MV focusing on improving speed strength is the Alternate Leg Bounding exercise. The volumes per set are geared towards the 100m sprint.

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Description of Block Templates If this MV is used in the SPP block, Walking Lunges Dragging A Sled and Loaded Alternate Leg Bounding should have been used in the SSP block. All loading should be horizontal in the form of a loaded sled, tubing etc. This example shows that in the case of certain exercises, finding the optimal loads is not as simple as taking percentages of a 1RM. Choose a weekly volume for the jump exercise and let the volume of the strength exercise on Day 1 be determined by how many sets of jumps are needed. Day 1 A "high intensity" day with a heavy-to-light structure covering the maximal strength, strength-speed, peak power and speed strength levels. In this MV the maximal strength level is only included once per week. This frequency could be up to 3 or 4 (with very low volume per session) if the athlete responds with increased power or velocity in the target exercise (Unloaded Alternate Leg Bound). A1. Maximal Strength Exercise Walking Lunge Dragging A Sled ? X 2-4 (3RM) A2. Strength Speed Exercise. Loaded Alternate Leg Bound ? X 20 m (peak power load) A3. Peak Power Exercise Single-Leg Bound ? X 5 each leg (peak power load) A4. Speed Strength Exercise Alternate Leg Bound ? x 20-40 m 257

THE FLEXIBLE PERIODIZATION METHOD 1. The nature of the Walking Lunge with Sled makes the assessment of a 1 repetition maximum difficult. Instead, use the heaviest load possible that enables the athlete to perform around 3 steps on each leg with perfect form. You may examine the 2-4RM intensity zone to find the load that leads to the greatest enhancements of power in the strength speed exercise. 2. Compared to the unloaded Alternate Leg Bound, the load in the Loaded Alternate Leg Bounding should allow the athlete to complete a similar distance in approximately 1 second more or with a slightly lower (5-7.5%) flight time to contact time ratio. When flight time to contact time ratio is increased with 2.5-5% in 2 or more sets, the load is increased 1-2.5kg in the subsequent workout with strength-speed loading. 3. The load in the Single-Leg Bound should allow the athlete a 2.5-5% lower flight time to contact time ratio compared to the Unloaded Alternate Leg Bound. When flight time to contact time ratio is increased with 2.5-5% in 2 or more sets the load is increased 1-2.5kg. If the power or fligth time to contact time ratio drops as soon as load is applied, the cycle is begun without a load and load is not applied until power or flight time/contact time stops improving. 4. The goal of the unloaded Alternate Leg Bound is for each bound to project the body for maximal distance with the shortest possible contact time. Keep track of flight time to contact time ratio as well as the time spent covering the given distance from a standing start. If available, use photocells rather than a stop watch.

Day 2 Day 2 is a "low intensity" day with a light-to-heavy structure including the speed and speed-strength levels. The use of the over-speed technique makes this training day highly taxing on 258

Description of Block Templates the nervous system. Longer distance bounding is included to match the needs of the competitive event. A1. Speed Exercise Over Speed Alternate Leg Bound ? x 20-40 m A2. Speed-Strength Exercise Alternate Leg Bound ? X 50/60/70 m 1. The Over Speed Alternate Leg Bound uses a pull from specific surgical tubing to challenge the athlete to take longer, faster strides with good form (176). The tubing is anchored and the athlete backs up from the anchor point to get a pull of approximately 20-30 metres. Bounding form must be perfect and the sound of each bound should be as light as possible. A “slapping sound” with each foot contact can indicate that the pull is too strong and the plant of the athlete’s foot takes place too far in front of the body. If form is good, adjust the pull so the athlete covers the given distance about 0.5 seconds faster than the unloaded leg bound. 2. If this MV is used in the SPP block, the athlete should have used the horizontal bounding in the previous SSP block. Thus, the athlete should be conditioned to about 40m of loaded horizontal bounding. The volume of the Alternate Leg Bound may progressively be increased to ensure a gradual adaptation to the longer distances. The volume per set should gradually approach the competitive distance. If there is ample time (for example, 6 weeks), initially, the length of the bounding may be increased only if power is kept high.

259


Day 3 Day 3 is a medium intensity day with a heavy-to-light structure including the strength-speed level, the peak power level and the speed-strength level. A1. Strength-Speed Exercise. Loaded Alternate Leg Bound ? x 30 m A2. Peak Power Exercise Single Leg Leg Bound ? x 6-8 A3. Speed-Strength Exercise Alternate Leg Bound ? x 40/50/60 m 1. Loaded Alternate Leg Bound is trained in the same way as Day 1. To maintain the flight to contact time ratio 57.5% below the ratio for the unloaded Alternate Leg Bound, the athlete may need to lower the load on Day 3 to accommodate for the longer distance. 2. Single Leg Bound is trained in the same way as Day 1.

Day 4 Day 4 is a "low intensity day" similar to Day 2. The Alternate Leg Bound is performed at distances close to the competitive distance. A1. Speed Exercise Over Speed Alternate Leg Bound ? X 20-40 m

260

Description of Block Templates A2. Speed Strength Exercise Alternate Leg Bound ? X 80/90/100 1. The over-speed Alternate Leg Bound is performed in the same way as on Day 2. 2. The distance per set for the Alternate Leg Bound is relatively long and to avoid a drop in power, the distance may be split in 2 using a 10-15 second break in between (the rest pause technique). To obtain a speed profile use photocells every 10m and compare the split times. If there is ample time before the competition you may increase the distance only if the power is kept high.

3. Speed-Strength (implement) For the most velocity dominant intensity zone in the dynamic effort continuum, speed-strength with implements, an example featuring a weekly structure as it may look for a shot-putter is shown. From third-hand account, I am familiar with the training protocols of a World Class shot-putter. The barbell bench press was an important part of his upper body exercises. He won an Olympic medal (silver) in the shot put, however, it was said that he was too strong compared to his speed-strength and technique. Could the reason for his imbalance be because the bench press is performed in a supine position, whereas the shot put is performed in a standing position? In my opinion, the Standing Low Cable Push and not the bench press should be the primary upper body exercise for a shotputter. The Standing Low Cable Push (see the picture below) can be performed with HIGH loads for low reps, thus, maximal strength can be developed. (Most high level shot-putters proba261

THE FLEXIBLE PERIODIZATION METHOD bly would need specially designed weight stacks of sufficient load.)

Standing Low Cable Push

If the athlete cannot express the force from the ground up and through the hand in the Standing Low Cable Push, (s)he most likely cannot express the force in a shot put either. Measure the power in the Standing Low Cable Push variations by attaching a tendosport device to the upper arm/forearm or a myotest to the weight stack. The performance in the actual shot put is gauged by the distance achieved. The number of shot puts is calculated with the jump throw repetitions. The high-level athlete will need to practice the shot put almost daily and thus, should include a higher number of weekly sessions.

Day 1 Day 1 is a "high" intensity day with a four-stage heavy-tolight structure.

262

Description of Block Templates A1. Maximal Strength Exercise Standing Low Cable Push ? x 2-3(85-90% 1RM) A2. Strength Speed Exercise Standing Low Cable Push with Band ? x 2-3 (70-75% 1RM) A3. Peak Power Exercise Shot Put ? x 2 (load of shot sligthly above competition weigth) A4. Speed Strength Exercise Shot Put ? x 2 (load of shot equal to competition load) 1. For the maximal strength exercise, it is recommended to use a load within the 85-90% 1RM zone that lead to the highest level of concentric power in the Strength Speed Exercise. 2. For the strength speed exercise it is recommend to use a load within the 70-75% 1RM zone plus added band resistance that leads to the best performance in the shot put. 3. For the peak power exercise (the overload shot put) a difference of 250 gram may be a good place to start (178). When performance is improved 2.5-5% the athlete may consider using sligthly heavier shots. 4. No progression is applied to the speed-strength exercise, but performance is continuously recorded.

Day 2 Day 2 is a "low" intensity day. "Ballistic Isometrics" is effective to develop starting strength, a quality of strength that is important in movement under 250 milliseconds in duration (179, 136). A1. Standing Bar Press ? x 1-2 sec, 10-30 seconds rest between repetitions 263

THE FLEXIBLE PERIODIZATION METHOD 1. Place one end of an Olympic Bar in a Sorinex landmine. Place the bar at an angle that allows the athlete to push into the bar in a way similar to a shot put and fixate the other end using a rope or a power rack. The bar must be immovable when the athlete starts to push. 2. The athlete takes an appropriate stance, places the bar in contact with the immovable object and explosively pushes the bar 1-2 times into the immovable resistance with the hand in the start position of the shotput (Count this as one repetition). Calculate the ballistic isometrics with the strength-reps (Table 2.4.4.1). 3. The athlete rests 10-30 seconds and repeats the designated number of times . 4. The athlete rests 5 minutes and repeats steps 2 and 3 with the hand extended about 1/3 of the complete range. 5. The athlete rests 5 minutes and repeats steps 2 and 3 with the hand extended about 2/3 of the complete range. I have successfully used ballistic isometrics with martial arts expert Daniel Roopnarine to further increase the speed of his punch. What equipment did he push into? A brick wall! (His hand was protected by a towel.)

Day 3 Day 3 is a "medium" intensity day with a four-stage heavy-tolight-to-“heavy” structure, with the aim of enhancing shot put performance through the use of both a heavier and a lighter weight. A1. Strength Speed Exercise Standing Low Cable Push with Band ? x 3-4 (55-60% 1RM) A2. Speed Strength Exercise Shot Put ? x 2 (competition load) 264

Description of Block Templates A3. Speed Exercise Shot Put ? x 2 (under competition load) A4. Speed Speed Strength Exercise Shot Put ? x 2 (competition load) 1. For the strength-speed exercise use a load within the 5560% 1RM zone plus added band resistance that results in the best performance in the speed strength exercise. When the peak power (calculate the average for all repetitions in one set) is improved by 2.5-5% the load is increased by 1-2.5kg in the next workout with strengthspeed loading. 2. The speed exercise employs an "underweight" implement. 250 grams below the competition weight may be a good place to start. This load is maintained throughout the SPP block. 3. No progression is applied to the speed-strength exercise, but performance is continuously recorded.

Day 4 Day 4 is trained in the same manner as Day 2. A1. Standing Bar Press ? x1-2 sec, 10-30sec rest between repetitions, 3 positions 1. All aspects of the execution are similar to Day 1.

4. Maximal Strength Focus In case the development of maximal strength in the SSP block did not result in a satisfying level of strength, it may still be a goal to develop maximal strength in the SPP block. In such a situation, the athlete may dedicate two out of four days com265

THE FLEXIBLE PERIODIZATION METHOD pletely to maximal strength. Choose a "high" and a "medium" intensity day from any of the MVs presented in the SSP block. On the other two training days, use any "medium" or "low" intensity day from the appropriate MV presented in this section. This MV would be an example of a parallel strategy.

5. Assistance Exercises (tempo contrasts) In FPM, tempo contrasts are used predominantly with assistance exercises (AE) in SSP, SPP and SEP. In these blocks AE is only trained once per week. With tempo contrasts it’s possible to stimulate a wider range of muscle fibres within each set. The total number of weekly repetitions is low (30-50) and there is no need to periodize volume or intensity. A tempo contrast may inherently cater to a medium to high number of repetitions (for example, 6 and up). Tempo contrasts can be used both with the rep-e(ld) as well as the rep-e(sd) method. This tempo contrast is used with the repe(ld) method.

Day 1. 2-3 x 4-8 + 4-8 + 4-8 1. Pick a 3-stage combination exercise. 2. Choose two different speeds of contractions and structures of the repetition. a. Tempo 1 = 3-4 seconds for 1 repetition (example 201) b. Tempo 2 = 8-10 seconds for 1 repetition (example 404) In each segment of the combination exercise alternate between one repetition with tempo 1 and one repetition with tempo 2. This structure allows for up to 8-10 repetitions per minute. 266

Description of Block Templates 3. The initial load should allow the athlete to perform about 6 total repetitions per segment at an RPE of 3-4 of 5. 4. Increase the load when 8+8+8 repetitions can be performed in a continuous fashion with a moderate RPE. 5. This exact structure can be used also with a two-stage combination exercise or a single exercise .

General Comments The athlete/client should be completely rested before commencing the next set of any method variation. A subjective scale of readiness may be used to communicate this concept. The next set can be initiated when the rate of readiness is 4-5 out of 5. The actual duration may be anywhere between 1 and 4 minutes. The athlete client should spend the rest period relaxing the used muscles by shaking them, manually activating weak muscles, or performing a controlled visualization of optimal performance in the next set.

Energy Systems Training Training intensity starts at approximately the same level where the SSP block left off. Training intensity is independently increased throughout the SPP block through the use of an increased partial volume of over-speed training. Training volume starts at approximately the same level where the SPP block left off. Initially, training volume is increased. Training volume can decrease as the PCC block approaches (in order to initiate the tapering process). So far, all the MV’s for energy systems training have indicated the volume of each interval by time. It is not an important part of FPM whether the volume of each interval is indicated as time or a length. Therefore, this MV will show the volume as length and 267

THE FLEXIBLE PERIODIZATION METHOD not time. Use the times to complete the sprints to approximate the interval repetitions needed to accomplish the desired volume. Intensity Day 1 Day 2 Day3 Day 4

“High” “Med” “High” “Low”

Volume/ Set “Low” “Med” “Low” “High”

Total volume (40%) PP(short)” (40%) PP(long)” (60%) PP(short) (60%) PP(long)

Table 2.4.5.2. Weekly distribution of volume and intensity for energy systems workouts” in the SPP block.

On Day 1 and Day 3, let the amount of interval repetitions dictate the number of sets of the deep squats.

1. Maximal Linear Speed The SEP block description states: "The SEP block is used by athletes participating in cyclic sports of longer than 20 seconds in duration." An example of a cycle designed to improve race time in the 200m sprint event is shown. The point is to underline that even though the SPP block focuses on "maximal speed" there is an endurance component (staying as close to top speed as possible) to the events that can be trained in the SPP block. Depending on the level of the athlete, the race time for the 200 meter event is closer to the 20 second or the 30 second mark of PP(long). This method variation addresses all aspects of the race: start, acceleration, top speed and maintaining top speed equally. The method variation can easily be modified to focus on any aspect of the race that might be a weakness for a particular athlete.

268


Day 1 Day 1 is a "high intensity day" combining the two most neurally demanding components of the race: the start, acceleration, and the top speed phase. A1. Deep Squat ? x 2-3(85-90 % 1RM) A2. Start from start block ? x 60/80/40 m (week 1/2/3) A3. Over speed Sprint ? x 60/80/40 (week 1/2/3) A4. Flying Sprint ? x 60/80/40 (week 1/2/3) 1. Use 85-95% of a 1RM Deep Squat. If available, you may measure concentric power with a myotest. 2. Before the start from the block, place photocells 10m apart along the track and collect split times every 10m. The athlete aims to improve the split time for as many segments as possible. 3. Each week, increase the number of over-speed sprints from 1 to 2 to 3, before each flying sprint. If form is good, adjust the pull so the athlete covers the given distance about 0.5 seconds faster than the unloaded sprint. The guidelines for executing the overspeed sprints are similar to the guidelines for executing the Overspeed Alternate Leg Bound given on page 259. 4. For the flying sprints, collect split times for each 10 metres. Each segment should be the highest possible velocity. Note: Day 1 and Day 3 may naturally be split into 2 workouts on the given day by performing A1 + A2 in the morning and A3+A4 in the afternoon. 269


Day 2 Day 2 is a "low intensity day" (however, not easy), focusing on maintaining top speed at distances of 140-180 metres. A1. Loaded Sprint (powerfitness parachute) 80/120/100m (week 1,2,3) A2. Sprint 80/60/40 m (week 1,2,3) •

Start at the normal start position for the 200 meter race. Each week, sprint the designated distance with a powerfitness suit or a similar device that can be released instantly in order to let the athlete continue for the designated remaining distance (A2). The load should allow the athlete to run the distance within 1 second of the unloaded condition. A power fitness chute can be found at www.performbetter.com.

Day 3 Day 3 is another "high intensity" day that combines start and acceleration plus top speed. A1. Deep Squat . ? X 2-3 (85-90 % 1RM) A2. Start from start block ? X 50/70/30 A3. Overspeed Sprint ? (1/2/3) x 50/70/30 A4. Flying Sprint ? x 50/70/30 Day 3 is performed with the same guidelines as Day 1. 270


Day 4 Day 4 is a "low intensity day" (however, not easy), focusing on maintaining top speed in distances slightly below and above the competitive distance. A1. Loaded Sprint A3. Sprint

100/120/80 80/100/120

Day 4 is performed with the same guidelines as Day 2.

General Comment The athlete/client should spend the rest period relaxing the used muscles by shaking them, manually activating weak muscles (as determined by muscle testing), or performing a controlled visualization of optimal performance in the next set. Long rest periods should be used on all training days. Typically, more than 10 times the duration of the work.

271


2.5

Block #5: Skill and (sport-specific) Endurance in Primal Patterns (SEP)

2.5.1 Goal of SEP Develop skill and sport specific combinations of speed, power, endurance or agility For ease of use Table 2.0.1, as well as several other key paragraphs, are repeated with each block.


ISS 1

SIS 1

SSP 3

SPP 3

SEP 3

PCC 4

RER 1

2-3

2-3

1

1

1

1

3

1

2

3

3

3

4

3

3-5

2-3

1

1

1

4

5

2-3

1

3

3

3

4

5

3-5

2-3

1

1

1

4

5

3-5

2-3

1

2-3

2-3

4

5

3-5

3-5

3

1

3-4

4

5

3-5

3-4

2-3

1

3-4

4

5

3-4

3-4

3-4

3-4

1

4

5


A 1-5 scale is used to indicate the priority of the given training element. 272


2.5.2

Strength-Power-Endurance Workout

The SEP block is used by athletes participating in cyclic sports longer than 20 seconds in duration as well as athletes competing in martial arts, racquet sports and team sports. The physical capacity needed to dominate in these sports span a wide range of endurance, strength and speed/power, which is reflected in the flexible structure of this block. Clients training for body composition changes will not need to use this block, even though body composition changes may happen as a result of training in this block. While the marathoner may have one strength workout, the martial artist may have three to five strength–power-endurance workouts (See Table 2.5.2.1-2.5.2.3). PP + AE workout 45 min: Primal patterns

PP only workout 60 min: Primal patterns

AE only workout Up to 60 min: AE

15 min: AE Table 2.5.2.1. Use 45-60 minutes to train lifts and jumps/throws. Possibly train all AE on separate days.

The maximal number of weekly strength-power-endurance workouts may not exceed 3-5 as these workouts are neurally and metabolically demanding. In a strength-power-endurance workout, heavier lifts may be used to enhance power-endurance or strength-endurance, by using a heavy-to-light structure similar to the SPP block. The duration and cadence of exercise execution is chosen to match sport-specific demands. 273

THE FLEXIBLE PERIODIZATION METHOD Example 1 A1. PP1, (max-e) B1. PP1, strength endurance

Example 2 A1. PP1, max-e A2. PP1, strength endurance A3. PP(1), dyn-e (lift or jump) Table 2.5.2.2. Structuring a strength workout to enhance endurance performance or training the ability to produce power in the fatigued state.

Some sports require the ability to move with power even in the fatigued state, a scenario which may be reproduced by the sequence outlined in Example 2. The racquet player, martial artist or team sport athlete may use a mixed approach similar to the SPP block, in which the level of fatigue is varied from day to day by including one or more “power days” trained in the rested state (See Table 2.5.2.3). Example 1 Example 1 or 2 (see table 2.5.2.2)

Example 2 Example 3 A1. PP(1), max-e Example 1 or 2 A2. PP(1), dyne-e (stsp) (see table A3. PP(1), dyne-e 2.5.2.2) (power) Table 2.5.2.3. The level of fatigue can be varied from day to day by including a “power day” with a structure similar to the SPP block. This training day is executed in the rested state.

The power work in the rested state may engage more fast twitch motor units in subsequent endurance work, and also serve as a metabolic recovery day.

Energy Systems Workout The endurance athlete may focus on specific aspects of performance. For example, training at the speed and heart rate of the aerobic or anaerobic threshold or sprinting ability in the fatigued state. Being able to sprint in a state of fatigue may be relevant to breaking away from competitors at any point in the race, to quickly catch up with competitors who attempt to break away, or to outsprint a competitor at the end of the race in order to win. 274

Description of Block Templates Besides the direct relevance just described, incorporating speed work enhances performance in the endurance components of training by engaging more motor units specific to the activity. The athlete participating in anaerobic cyclic sports like rowing, may focus on speed endurance (staying as close to top speed as possible) and race modelling. Low level aerobic work is a key in recovery. The martial arts competitor, racquet player or team sport athlete will no longer structure intervals according to specific energy systems. Rather, intervals are structured to match the structure of the sport. The focus of such a structure is to make the practice harder than the coming competition (See Appendix 4 and Table 2.5.2.4). Day 1 Duration and number of rallies before extended breaks as in competition. Rest periods shorter than competition

Day 2 Duration of rallies and rest periods as in competition. Number of rallies before extended break longer than in competition.

Day 3 Number of rallies and rest periods before extended breaks as in competition. Duration of rallies longer than in competition.

Table 2.5.2.4. Variations in interval work, structured around competition parameters.

Table 2.5.2.4 suggests a systematic way to make the training harder than the competition by manipulating • the duration of rallies. • number of rallies before an extended break. • the rest periods. On each training day two of the above three variables are chosen to match the competitive event, while one variable is chosen to make the training more challenging than the competition.

275

THE FLEXIBLE PERIODIZATION METHOD (The word rallies resonates predominantly with certain sports. A similar term with broader application may be “game sequences” or “game segments”.) The chosen exercises may be even more sport-specific compared to SSP, with an increased tactical component and mental pressure. To the extent that the sport requires, maximal sprinting, jumping, throwing or moving, these aspects should be built in the exercise selection to make the practice very specific to competition demands.

2.5.3

Exercise Selection

Strength-Power-Endurance Workout For any maximal strength component choose the single exercise variation that best transfers to the sport-specific training. If the athlete participates in strength/power sports, (for example, strongman competition) the competitive variation of the lift or activity should be used. You may slightly change the assistance exercises to focus exclusively on antagonists. Strengthening antagonists serves to prevent injury and to improve maximal movement speed. The shock method, loaded and unloaded jumps, may be used as part of a power workout performed in a reasonably rested stated (Table 2.5.2.3, Example 2). Loaded jumps (horizontal or vertical) and unloaded jumps may be used in a strength-power-endurance workout focusing on strength endurance or power endurance (See table 2.5.2.2). Such workouts can include horizontal bounding for a high number of repetitions, if the athlete is a 400 or 800 m runner.) 276

Description of Block Templates Loaded jumps (horizontal or vertical) and unloaded jumps may also be part of an energy systems workout in sports (for example, racquet sports, team sports or martial arts) that may require intermittent bursts of peak power in a fatigued state. Spatially and temporally specific throws may be used in a power workout performed in a reasonably rested state or as part of an energy systems workout (example, team handball). Certain throws may be performed for high repetitions in a power workout to develop power endurance (example, the tennis player who performs standing rotational medicine ball throws).

Energy System Workouts Athletes from acyclic sports (team sports, racquet sport, martial arts) use sport-specific movements within the sport context. As mentioned above, jumps/throws may be integrated in the workouts with the purpose of developing the ability to express power in the fatigued state. For athletes participating in cyclic sports, only the sport-specific movement is used, possibly with the inclusion of horizontal bounding for high repetitions.

General Warm Up In the general warm up, light training of key stabilizers and antagonists can be used, as these exercises are now less stimulated in the actual training program.

2.5.4


Section 2.5.4 shows you suggested volume and intensity brackets for the SEP block. These brackets – where the upper end can be up to four times the lower end - are based on research and practical experience of what works. 277

THE FLEXIBLE PERIODIZATION METHOD “In which situations do I choose the values in the lower end of the brackets? And in which situations do I choose the values in the higher end of the brackets?” you may ask. Use the following factors to guide your choice of volume and intensity within the bracket for the SEP block.

1. The Training Level of the Athlete (see section 1.1) As a rule of thumb the SEP block is introduced at the advanced level (4th year or later) with any new method initiated with low volume and intensity within the suggested brackets.

2. The hormonal status of the athlete (See section 1.1) If the athlete/client has ANY hormonal imbalances (adrenal fatigue, excess cortisol, lowered anabolic hormones, etc.) the volume of training should be limited (regardless of training age) to 1-3 developmental days per week with the total volume at the lower end (or even outside) the bracket. Even with intensities in the lower end of the bracket, the training in the SEP block requires a high degree of readiness and it is questionable whether an athlete will benefit from this training, should his/her status be compromised. Should a hormonal imbalance be found at a time where the SEP block is used (probably close to competition), quickly shift training emphasis to recovery while attempting to maintain training gains with mental practice.

3. Seasonal Variations (1.4) As described in section 1.4 it may be beneficial to the progress of the athlete/client to reduce the volume of training during win278

Description of Block Templates ter and increase the volume of training during the summer as shown in table 1.4 (Table 1.4 is reprinted below). # of training session per week Duration of training sessions

Summer

Winter

4-5

2-3

60-75 min

30-45 min

Table 1.4. Suggested Seasonal variations in number of training sessions per week and duration of sessions.

Of course, a reduction of the training volume during the winter may not be appropriate for all sports. The extent to which training volume may be reduced during (certain portions of) the winter is determined by the competitive schedule of the sport.

4. Application of Concentrated Loading, Functional Overreaching or an Impact Microcycle (section 1.7) If a concentrated loading, functional overreaching or an impact microcycle is chosen, the training volume should be around the upper end of – or maybe even outside (100-200% above normal) the bracket. If concentrated loading, functional overreaching or an impact microcycle is chosen, the training intensity should be in the lower end of the bracket. Concentrated loading, functional overreaching or an impact microcycle should be applied according to the guidelines laid out in section 1.7 and only if the athlete/client has an optimal hormonal profile. Concentrated loading, functional overreaching or an impact microcycle may be applied in the “early stages” of the SEP block. In the later stages, leading up to the PCC blocks, including competition, most often the volume should be reduced to achieve top performance, unless no peaking is desired for the competition.

279

THE FLEXIBLE PERIODIZATION METHOD On a very practical side note: If unilateral exercises are chosen, it can be necessary to choose a volume in the lower end of the bracket in order to accomplish the entire training session within a reasonable timeframe. Refer to tables 2.5.4.1-3 below for the volume and intensity brackets. Strength Endurance and Power endurance may roughly be defined as the ability to repeat a desired power output in the needed number of consecutive repetitions or the needed number of discrete repetitions throughout a game (158). If the desired power output per movement is lower, the ability to develop is strength endurance. If the desired power output is higher, the ability to develop is power endurance. %1RM Assistance Exercise Primal Pattern Strength Endurance /Power endurance

20-75/ 76-95 47-75/ 80-120 30-85

Duration (set) 90s-4min/ 20-70s <20 sec 20s-4min (up to 8 min)


Repetitions/ week

30-50

30-50

5-25

30-60(90+)

75-300

As many as the athlete can handle/ needs

Table 2.5.4.1. Volume and intensity guidelines for strength training exercises in the SEP block. Count only repetitions within the intensity bracket. The total number of reps is based on the sum of reps from either intensity bracket (Based on table 2.0.2, 2.0.9 and 2.11 and reference 158).

The important task is to select the right load and perform the repetitions at the desired cadence for the optimal number of repetitions. Whether we call it “power endurance” or “strength endurance” may be less important. If power training (dynamic effort method) above 47% 1RM is used in strength-power-endurance workouts with the purpose of enhancing lifting performance (example, strongman, wrestling), 280

Description of Block Templates these repetitions are counted with the “primal pattern reps” to get the weekly total. If any other power training is included to enhance running, jumping or throwing (track, team sport) these reps are counted with the jump/throw reps. Table 2.5.4.1 shows that the intensity and volume of maximal strength training (lifting) decreases compared to the SSP block to allow for more time and energy to be directed towards training for strength endurance and/or power endurance. As a consequence of the overall goals of the block (sportspecific combinations of speed, power and endurance) the energy systems in focus are the aerobic system and the anaerobic glycolytic system. As explained above, “pure speed work” may be included to enhance the training aerobic and glycolytic training. Energy Systems Aerobic Endurance Aerobic Power Anaerobic Glycolytic Cap. Anaerobic Glyc. Power Phosphagen Power(long) Phosphagen Power(short)

Intensity (%)

Interval duration

Vol/ Session

70-90

1-4(8) m

20-60 m

90-100

(1)1.5-2 m

15-45 m

45-90

15-90 s

10-30 m

70-100

15-50 s

5-15 m

75-90

15-30 s

3-10 m

90-100

5-15 s

2.5-7.5 m

Vol/ Week 40-180 min 30-135 min 20-120 min 10-60 min 5-10 min 5-10 min

Table 2.5.4.2. Volume and intensity guidelines for energy systems training in the SEP block. Count only minutes worked within the intensity interval (Based on Appendix 2, table 2.0.10, the work of Doctor Jens Bangsbo, University of Copenhagen, reference 28, 141, 150, 151)

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THE FLEXIBLE PERIODIZATION METHOD Endurance sports of medium and long duration may add significant amounts of continuous work of lower intensity as technical training and/or recovery. If the energy systems training is designed according to the competition structure and not the energy systems, it may seem that the interval structure does not relate to any of the six energy systems categories. How then is the volume (minutes per session and minutes per week) determined? The optimal volume may be determined by applying the “10 percent drop-off rule of performance” in combination with considering the volume in one of the 6 categories of intervals that the sport activity resembles. The 10 percent drop-off rule requires that you have some way of measuring performance in the intervals performed. For a racquet player, such a measurement could be the accuracy of placing shots. As soon as the performance (accuracy) drops 10 percent compared to an initial level for the day, the interval series stops and you may call it a day, or – after a longer recovery – repeat the interval series (if the initial accuracy is regained). The exercise should have a character that allows a significant (optimal for the sport) volume to be achieved. Bounding exercises may be prescribed for the track athlete (400 metres and longer distances) or road runner (any distance). The loaded jumps, weighted throws, isotonic method and drop jumps/depth jumps may be prescribed for the athlete requiring intermittent bursts of power (example, judoka or volleyball player).

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Description of Block Templates Type of jump/throw

Intensity

Foot contacts or throws pr .. Set Session Week

Jumps in place, throws, 5 10-25 80-300 ******* non impact plyometrics Reactive multiple jumps 4 10-25 150-250 ******* (20-50 cm), throws Bounding exercises (2 and 3-25/103 50-250 200-750 1 leg) 40+ m Loaded jumps, Throws, 3 3-6(10) 12-60 50-180 isotonic method Drop jumps, upper or lower 2 5-10 15-40 15-80 body, throws Shock tension, depth land1 5-8 15-40 ******** ings (upper or lower body) Table 2.5.4.3. Volume and intensity guidelines for jump/throw training in the SEP block. For unilateral jumps or throws the suggested volume is volume per leg. The table is based on references 152,153, 154, 155, 156, 157 and Appendix 2.

2.5.5 Method Variations Strength-Power- and Energy Systems The volume of maximal strength exercises starts low compared to the SSP block and stays “low” throughout the block. The volume of strength endurance exercises start high and increases independently throughout the SEP block, but may decrease in the last week(s) as the PCC block is approaching. The intensity of jump/throw exercises is at the same level or slightly lower compared to the SSP block. The intensity is relatively constant around the sport-specific intensity, with the possible (low volume) inclusion of higher intensities to facilitate performance. The total volume of jump/throw exercises starts higher compared to the SSP block and further increases independently throughout the SEP block, with a possible decrease as the PCC block approaches. The intensity of energy systems training at the start of the SEP block includes levels similar to and lower compared to the SSP 283

THE FLEXIBLE PERIODIZATION METHOD block. The intensity is relatively constant around the sportspecific intensity, with a possible inclusion of higher intensities to facilitate performance. The training volume starts higher compared to the SSP block and increases independently throughout the SEP block with a possible decrease as the PCC block approaches. Due to the diverse and sport-specific nature of the MVs shown for this block, no weekly guidelines for distribution of volume and intensity are provided. This distribution must be determined in the specific situations in a close cooperation between the strength coach and the sport-specific coach. The goals of power-endurance or strength-endurance may take two distinct forms: 1. The ability to repeat a given sub-maximal power output for a higher number of consecutive repetitions and a longer duration (cyclic sports). 2. The ability to repeat – intermittently a sub-maximal power output for a higher number of repetitions within a match in a state of fatigue (team sports, racquet sports and martial arts). Main principles of design of method variations for the SEP block include 1. Perform a number of repetitions close to that of the competitive event against a load close to that of the competitive event (180). 2. Make the training harder than the competition. For further details on power endurance and muscular endurance study reference (158), truly inspired and influential writing by Bompa. In the description of this block MVs with an integration of the previously mentioned strength-power endurance workouts with 284

Description of Block Templates the energy systems workout will be shown. This integration shows that the stress placed on the body in the strengthpower-endurance energy training system is similar for sports using the SEP block. Therefore, it is natural to plan all sessions in one method variation where each training day is carefully planned in relation to each other. These MVs also show the diminishing role of maximal strength as the duration of the competitive event increases. The marathon example includes one weekly training day with maximal strength parameters, while the martial arts example includes maximal strength parameters on three weekly training days.

1. Cyclic Sport of Long Duration Section 2.5.2 states: “The endurance athlete may focus on specific aspects of performance, for example training at the speed/heart rate of the aerobic or anaerobic threshold as well as running economy or sprinting ability in the fatigued state.” With respect for the marathon coach, see below for an example of a possible SEP method variation for the marathon. At this point in time the athlete should have a clear finish time in mind. Based on the finish time, an average race pace is calculated. Depending on the level of the athlete it may be decided whether walking at any point in the race is acceptable. Five principles guide this method variation: 1. Most of the training should be performed at the competition speed to elicit the specific physiological adaptations. 2. Training at a slower pace than competition speed serves as recovery. The athlete may add recovery runs as desired. 3. Training with a higher speed than competition speed serves to engage more motor units specific to the running pattern and provides the capacity to engage in short sprints at any time during the race, should it be needed. 285

THE FLEXIBLE PERIODIZATION METHOD 4. Strength training in the form of maximal strength and muscular endurance of long duration is included one day per week. 5. The suggested volume table does not apply and the trainer/athlete is encouraged to use specific knowledge about marathon training to decide the appropriate training volume. The cycle may be repeated for a total of 6 to 9 weeks with slightly higher running speeds for each three-week period.

Day 1. 5+10 km/7+10 km /10+10 km (week 1/2/3) 1. Include a few sprints with tempos slightly above competition speed during the warm up. 2. Perform the indicated 5-10KM intervals at the competition speed with 4/3/2 minutes (week 1,2,3) of rest (walking) in between.

Day 2. Maximal Strength and Muscular Endurance of Long Duration (ME-L) A1. Maximal Strength Exercise. Walking Lunge Dragging A Sled 1-3 X 2-4 (3RM) B1. Muscular Endurance Exercise Walking Lunge Dragging A Sled ? x 50/60/70 (50% of 3RM) 1. Begin the session with 1-3 sets of the maximal strength exercise. Walking Lunge Dragging A Sled should have been used in the previous SSP block 2. Proceed to perform the muscular endurance (strength endurance) exercise. Remember, there is no limit to the amount of repetitions to be performed if the athlete can handle it.

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Description of Block Templates 3. The chosen assistance exercises may be performed as "rest periods", thus allowing the athlete to perform ALL the endurance repetitions (and sets) in a non-stop fashion.

Day 3. 20+5 km / 25+5 km / 30+(5) km (week 1/2/3) 1. Include a few sprints with tempos slightly above competition speed during the warm up. 2. Perform the two “long" intervals at competition speed with 4/3/2 minutes of rest (walking) in between.

Day 4. 13 km / 15 km / 17 km (week 1/2/3) 1. Include a few sprints with tempos slightly above competition speed during the warm up. 2. Run the indicated distance at competition speed. Every kilometre, perform a 20-30 second sprint slightly above competition speed.

2. Cyclic Sport of Medium Duration For the cyclic sport of medium duration, an example, as it may pertain to the 2000 m event of rowing (which is a 5.5-7.5 minute event), will be shown. Rowing is highly anaerobic and highly strength demanding. The athlete/team should have a model for how to complete the race (acceleration, middle and finish) that includes stroke rate as well as completion time for the beginning, middle and end of the race. A suggestion is to have the athlete/team choose a total race time that cannot be accomplished at the beginning of the SEP block. If actual force production and number of strokes associated with the race pace is known, the load and rate of movement in strength training should match these values. Lightweight rowers 287

THE FLEXIBLE PERIODIZATION METHOD may do less strength training than heavyweight rowers. It is worth noting that several of the Olympic Gold Medals produced in the Danish system in the past 15 years have been without resistance training. This MV may appear oversimplified to the rowing coach. However, the intent is to illustrate the foundational principle of building the athlete’s confidence by making the training harder (in specific ways) than the competition. The three week cycle can be repeated with a slightly higher stroke rate/velocity and volume for both the rowing and the strength training.

Day 1. The Acceleration (the beginning of the race) Day 1 is designed to work on the acceleration phase with the assumption that the target stroke rate is obtainable, but the duration which that stroke rate can be maintained is currently not sufficient. Ideally, the athlete/team should aim to maintain the desired acceleration for a slightly LONGER distance than desired in competition. 1. Perform a loaded interval that allows the athlete/team to be within 10% of their target performance (time and stroke rate) for their acceleration phase. The sportspecific loading is accomplished with specific equipment that produces a drag force. The duration of the interval should be as long as the stroke rate can be maintained. If the performance approaches the unloaded target performance, then increase the loading. 2. Give the athlete/team a complete rest. 3. Perform an unloaded interval aiming for the target stroke rate and target velocity. The duration of the interval should be as long as the velocity can be maintained. When the stroke rate/velocity drops, the athlete/team 288

Description of Block Templates rests 30-60 seconds before re-accelerating the boat and resumes the target speed until a distance slightly above the desired acceleration distance is covered. 4. Give the athlete/team a complete rest and repeat steps 13. 5. Each week, the short rest period in step 3 is shortened 10-20 seconds

Day 2 Day 2 is a strength-power-endurance day that combines maximal strength, power endurance and muscular endurance. Several exercises are relevant to the rower, but this example focuses on showing how one relevant exercise, the conventional barbell deadlift, might be trained. A1. Maximal Strength Exercise Conventional Barbell Deadlift 2+2+2 (85-90% 1RM) A2. Power Endurance Exercise Conventional Barbell Deadlift 60/70/80 seconds (70-85% 1RM) A3. Muscular Endurance Exercise Conventional Barbell Deadlift. 2/3/4 min (60% 1RM) 1. Perform the maximal strength exercise with 10-15 seconds of rest after each 2 repetitions. Rest 60/50/40 seconds (week 1/2/3) and continue with the power endurance exercise. 2. Use a metronome set at the desired rate of movement. The athlete performs repetitions by lowering the bar to a position 1-2 inches above the floor before returning to the standing position. When the athlete cannot keep up with the metronome a 10-15 second rest is taken. Con289

THE FLEXIBLE PERIODIZATION METHOD tinue in this fashion until the desired total time is completed. Rest 30 seconds and continue with the muscular endurance exercise. 3. The muscular endurance exercise is performed with a lower load, but with the same principles. 4. Repeat A1 to A3 for as many rounds as possible. Perform one additional round each week. Note: The set durations for the power endurance and muscle endurance exercise should match the fitness level of the athlete and might be considerably longer than shown in this example.

Day 3 Day 3 is designed to work on the middle component of the race. The assumption is, again, that the target speed is obtainable but the ability to maintain this speed for the desired distance is not. 1. Perform repeated intervals at a stroke rate of 1-2 strokes per minute ABOVE the target speed. 2. As soon as the stroke rate drops, rest for 10-15 seconds and immediately re-accelerate and resume the speed. 3. Repeat steps 1 and 2 until a distance of 100 m ABOVE the target distance for the middle component of the race is accomplished. 4. Repeat steps 1-3 for as many times as possible/desired. 5. Each week, aim to increase the distance through which the target pace can be maintained and decrease the number of rest periods needed. Also, one or more interval repetitions should be added.

Day 4 Day 4 is performed similar to Day 2, but at a lower volume.

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Day 5 The Finish Day 5 is designed to work on the finish of the race. The goal is to maintain the highest possible velocity, and even accelerate if needed, to accomplish a distance slightly ABOVE 2000 m. 1. Row 1300/1500/1700m (week 1/week 2/week 3) with the designated acceleration phase and middle phase at a stroke rate as close to competiton speed as possible. 2. Rest 30-60 seconds. 3. Row a 300/400/500m all out sprint. The TOUGH variation is to add resistance to the boat for this interval. 4. Rest completely and repeat. 5. Add one interval repetition per week for three weeks.

1. Team Sport, Racquetsport and Martial Arts. This MV is designed for team sports, racquet sports and martial arts if they are not too strength demanding. A method variation, as it may look for a volleyball team in the SEP phase will be shown. A volleyball team would use the SSP block to improve "maximal game speed". The focus of the SEP block is to be able to produce game speed • with shorter rest periods compared to the competitive event. • for a higher number of rallies (i.e. a longer set) compared to the competitive event. • in rallies of longer duration compared to the competitive event. (These three approaches are not equally relevant in all sports. The reader is encouraged to look for the principles behind these approaches and skilfully adjust and apply them to his/her specific circumstances.)

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THE FLEXIBLE PERIODIZATION METHOD The specific type of power endurance/strength endurance required is the ability to "intermittently produce a sub-maximal power output for a higher number of repetitions within a match." As previously mentioned, sport-specific movements within the sport context are used, possibly with the inclusion of jumps/throws and even lifts. Lifts are used to enhance power performance as well as endurance performance. It is characteristic for high level volleyball that during periods of high volume volleyball training, little or no additional jump training is performed. Also characteristic for volleyball players, HEAVY DEEP Squats with an eccentric emphasis are used to keep the patella tendon pain free. Almost daily repetitions of squats, (for example, 3 singles at 110% 1RM) using weight releasers is an option. In case a player’s jump capacity is not completely at a satisfactory level, the warm up for volleyball practice may include 1-2 sets of jumps at intensity level 2 and/or 3. (Table 2.5.4.3) Body suits (see the description of the SPP block) can be used extensively in all practices. Used EARLY in the practice and then removed, a body suit may activate more motor neurons specific to the movements in volleyball.

Day 1

The rest periods between rallies are shorter than in the competitive event.

The duration of and number of rallies before an extended break, is similar to that of competition. (The volleyball coach chooses duration of rallies, number of rallies and rest periods based on her/his knowledge of the game.) 1. Choose one or more play sequences and perform the designated duration and number of rallies with a "short" rest period. (Consider this a "set".) 292

Description of Block Templates 2. If the athlete’s skills break down before the target number of rallies is accomplished, then include a 2-3 minute break. If such a break is included, aim to reduce it by 3060 seconds per week. 3. Reduce the rest period between rallies in small increments each week. 4. Repeat this "set" for the desired number of repetitions. If possible, increase the number of “sets” each week. Note: A workout of this structure is an invitation to work on the all important skill of quick relaxation and refocus between rallies. "Don't waste a breath" should make real sense to the players as they complete Day 1.

Day 2 The goal of Day 2 is to improve the ability to intermittently produce power in the fatigued state. A maximal strength – strength endurance - power complex is used. A1. Maximal Strength Exercise Deep Barbell Front Squat ? X 1-2 (80% 1RM) A2. Endurance (sprint) Exercise Any kind of specific translatory movement ? x 5-10 second A3. Power Exercise Vertical Jump ?x1 1. Due to the nature of this circuit, the intensity is in the low end of the intensity bracket for maximal strength. 2. After performing 1-2 repetitions of the maximal strength exercise, immediately continue with the endurance exercise. Any kind of translatory movement can be chosen (lateral sprint, forward sprint, etc.). Move as fast as pos293


3.

4. 5. 6. 7.

Day 3.

sible in the designated pattern. A movement pattern needed in upcoming competitions should be used. After performing the endurance exercise, immediately proceed with the vertical jump. It is important to know the jump height that needs to be reproduced during competitions and aim for this height. A vertec or a similar device should be used to provide immediate feedback . Take a 20-30 second rest after the jump and repeat the sequence. Continue for as long as the target jump height is met. Consider this a "set". Rest and repeat steps 1-5. Add one or more “sets” each week.

The number of rallies before an extended break is “higher” compared to the com petitive event.

The duration of rallies and rest periods should be similar to the competitive event. (The volleyball coach chooses the duration and number of rallies, as well as the duration of rest periods based on her/his knowledge of the game.) 1. Choose one or more play sequences and perform the designated "high" number of rallies with the chosen duration and rest period before giving the athletes a complete rest. 2. If skill breaks down before the target number of rallies is accomplished, then include a 2-3 minute break. If such a break is included, aim to reduce the duration of this break with 30-60 seconds per week. 3. Gradually increase the number of rallies from week to week. If possible, increase the number of sets from week to week. Note: In this workout, an option would be to wear a body suit for a number of rallies corresponding to a normal set. 294

Description of Block Templates Then quickly change and continue. Decreasing the load will give each player a mental and a physical boost. Note 2: If the rest periods in competition allow the players an almost complete recovery, choose a “shorter” rest period on this training day too.

Day 4.

The duration of rallies is “longer” compared to the competitive event.

The number of rallies and the duration of rest periods before extended breaks are similar to the competitive event. (The volleyball coach chooses the duration and number of rallies, and rest periods based on her/his knowledge of the game.) 1. Choose one or more play sequences and perform the designated number of "long" rallies with the chosen duration and rest period before giving the athletes a complete rest. (Consider this a "set".) 2. Gradually increase the duration of rallies with 5-10 seconds per week. 3. If the athletes’ skill level or the desired speed of play drops before the target number of rallies is accomplished, give the athletes a 2-3 minute rest . Aim to make this rest period shorter each week. 4. Aim to increase the number of "sets" each week. Note: The structure of this workout is an invitation to move explosively, but relaxed.

2. Strength-speed Dominant Martial Arts This MV shows a weekly structure as it may look for a wrestler or judoka. Wrestling and judo both involve strength-speed in the fatigued state as various throws require the athlete to explosively work against the full bodyweight of the competitor. 295

THE FLEXIBLE PERIODIZATION METHOD Maximal strength, speed strength are trained two or more days per week. The importance of maximal strength may increase with the weight class of the athlete. The options for structuring sparring naturally will depend on the composition of the group of athletes. Therefore, the focus is to remember the PRINCIPLE of making the training harder than the competition. If you remember and understand the principle, you will find specific ways to apply this principle for any group you may deal with. Many judo coaches insist that their athletes engage in running as part of their training. Running is a natural movement pattern and can therefore be a part of any training process. Running also improves the central factors of the cardiorespiratory system and, in some trainer’s opinions, mental stamina and toughness. However, judo or wrestling is not running, and the specific combination of strength, strength-speed and endurance needed for judo or wrestling is not developed with running. While running, with developmental parameters (mixed with some outdoor lifting (example kettlebells)), could have a place in the ISS block, there should be nothing more than easy recovery runs in the SEP block.

Day 1 The goal of Day 1 is to improve the ability to intermittently produce power in the fatigued state. A maximal strength endurance - power complex is used. A1. Maximal Strength Exercise For wrestling, using a sandbag of a load equal to or heavier than the opponent is VERY effective. Place the sandbag on the floor and let the athlete "bear hug" the sandbag and explosively perform the wrestling specific action. 1-5 repetitions. 296

Description of Block Templates (This strategy was effectively used by Danish World Class Wrestler, Mark O Madsen in 2007.) A2. Endurance Exercise Practice a chosen technique that loads the same muscle groups as the sandbag lift, but not to the same extent. Regular lifting (for example, using a lighter sandbag) could also be used. Perform 30-40 seconds non-stop action as fast as possible against 40-60% 1RM. A3. Power Resisting Method Choose a specific position from the sport, one that has a characteristic that will cause the athlete to occasionally encounter (initial) isometric resistance before completing the movement. Provide a maximal isometric resistance to the athlete that is 2-10 seconds in duration and then suddenly release the resistance. (181) 1. Perform A1 to A3 with no rest in between. 2. Give the athlete a complete rest after each circuit and aim to increase the number of rounds each week.

Day 2 The focus of Day 2 is energy systems work, but due to the nature of the judo/wrestling event the energy systems work will be highly strength demanding. Design the day to make the training harder than the competition. One way to do this may be to follow the example of 1972 Olympic Wrestling Champion Dan Gable who, supposedly, would be on the mat for more than 1-hour straight, but with alternating fresh partners. 1. Choose an interval duration of approximately half the duration of the competitive event. 297

THE FLEXIBLE PERIODIZATION METHOD 2. The athlete engages in sparring with the highest possible quality for that duration. 3. A 30-second break is given before sparring the last half of the competitive event. 4. One athlete stays on the mat, while the other is replaced with a rested athlete. 5. Give the athlete a 60-second rest and repeat steps 1-4 for as long as the athlete on the mat can maintain top quality in his or her movements. 6. Aim to increase the duration the athlete can work on the mat. **Obviously, this is an application of the interval principle. By giving small 30-second breaks, the athlete can stay on the mat a lot longer. ***A variation would be to vary the length of segments to include continuous sparring (of maximal quality) for a duration longer than the actual match. ****As mentioned in the SSP block, it can be very effective to practice against heavier opponents (of sufficient calibre) if possible.

Day 3 Day 3 is a circuit to develop “muscular endurance of short duration” (182). This circuit style was effectively used by former Danish World Champion in ju-jitsu, Nicole Sydboege in the last phase of preparation before tournaments. 1. Pick 3-6 relevant exercises (example: Barbell Squat, Floor Press, Kettlebell Swing, Pull Up (wrap a towel around the bar, and grab the towel), and closing a gripper) 2. The load should be 50-60% of 1RM. 3. Perform intervals of 30/40/60 (week 1/2/3) seconds of duration at a medium to fast pace. 298

Description of Block Templates 4. There should be no rest between exercises, but 60-90 seconds of rest between each circuit. 5. Aim to add one or more rounds of the circuit each week. **Depending on preference, this circuit style may be used a maximum of three times per week, replacing any of the other strength and conditioning training days.

Day 4 Perform Day 4 in the same way as Day 2, but with a different total volume (minutes on the mat).

Day 5 Day 5 is trained with the same parameters as Day 1, but at lower volumes.

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2.6

Block #6: Pre-Competition and Competition (PCC)

2.6.1

Goal of PCC Taper and peak for competition.

2.6.2

Strength, Energy Systems and Jump/Throw Workouts

The purpose of the pre-competitive and competitive block is to “get ready” for competition. It is time to bring out or “realize” the improvements achieved in training (See section 2.0). The improvements are “realized” with a block structure that allows the athlete to maintain training adaptations while reducing fatigue. For a closer look at this process, study the “two factor theory of training” (142). Whether the previous block was an SSP, SPP or an SEP block, the purpose of maintaining training adaptations and reducing fatigue is achieved by • maintaining the number of weekly workouts. If the weekly number of strength and conditioning sessions in the previous blocks were “high” (>5), the number of weekly workouts may be reduced. • significantly reducing the total weekly volume of training to approximately 60% of the peak weekly volume of the developmental blocks. If concentrated loading were used the reduction in volume may exceed 100%. • maintaining the use of maximal strength work and speed work, but at a reduced volume (143). The maximal strength and maximal speed work serves to “tone” the nervous system. This work can be favourably executed in the 300

Description of Block Templates same “heavy-to-light structures” as previously described in the SPP and SEP blocks. The heavy-to-light structures should only be used if these methods were introduced in the previous blocks. No new method variations methods should be introduced in the PCC blocks, as this could cause unwanted soreness and unpredictable training responses. The training in the PCC block should be “light”, therefore, the need for varying the training load from day to day is diminished. With the purpose of reducing fatigue in mind, applying specific recovery methods is obviously a key factor in the PPC block. For an athlete with a limited time to train, it may be viable to exchange a strength or energy systems workout for a recovery workout and/or a workout focusing on mental preparation. The successful outcome of any training relies on an accurate adjustment of the training loads to the response of the athlete. This is particularly true in the PCC blocks as the athlete attempts to peak for competition. This constant adjustment of the training loads based on the feedback from the athlete is termed cybernetic periodization. The adjustment can be made based on subjective ratings of effort, technique and fatigue (144) or with the use of more sophisticated equipment, including blood and saliva test. The process is as much an art as it is a science. Good communication, trust, and experience are key “soft” features that must be used alongside the “hard” numbers, when decisions about training loads are made. While physical sports like weightlifting and track and field require both physical and mental peaking, certain technical sports may allow for peak sport performance without physical peaking. In these sports, the mental component seems to be the crucial factor to peak. (Bear in mind, however, that the physical fitness 301

THE FLEXIBLE PERIODIZATION METHOD level affects the athlete’s ability to focus and control mental tension.) It is a mistake to focus exclusively on perfecting program design, while ignoring factors outside the training area. Problems at home, at work or demanding exams places real stress on the athlete that significantly affect the training process.

2.6.3

Exercise Selection

The performed exercises should be similar to that of the previous blocks (SPP or SEP). Based on feedback from the athlete, certain extremely stressing exercises like drop jumps may be excluded.

2.6.4


As indicated above, optimal volumes and intensity in the PCC block are determined by the values from previous blocks 1. The overall volume of training (lifts, minutes, jumps or throws) is reduced to 60-100+% of the value from the last week(s) of the previous block. The higher the rate of perceived exhertion and absolute volume, the more the volume should be reduced. 2. The intensity bracket of the strength training can be maintained. 3. The volume of sprint resisted or assisted work may be reduced to 40-60% of the value from the last week(s) of the previous block. 4. The volume of drop jumps/depth jumps may be reduced to 40-60% of the value from the last week(s) of the previous block. If a volume reduction was applied in the last SPP or SEP blocks, the volume reduction as the PPC blocks enter the training plan should be less. 302

Description of Block Templates When the PCC block is used for consecutive weeks the volume may be dropped gradually with the purpose of maintaining training adaptations while reducing fatigue (See discussion in 2.6.2). A second factor to determine the drop in volume is the desired degree of peaking. A competition with assigned peaking index 1 may call for the biggest reduction of volume, while a competition assigned peaking index 2 or 3 may call for less decreases of volume. For a discussion of the concept of peaking index, read “Theory and Methodology of Training” by Tudor Bompa. The third factor to determine the reduction in training volume is the response (in the form of physiological status and performance) (See discussion in 2.6.2). The daily collection of information (subjective or objective) is a must in all blocks, but may see its greatest importance in the PCC block as selected measures during this period should be correlated to performance in the subsequent competitions. This way experience is gathered regarding the optimal training plan for peaking. To give a brief example, it may be found for an athlete that rating of fatigue (5-1, 5 being in “functional overreaching) should change gradually, with the athlete hitting a value of “3-4” three weeks before competition, a value of “2-3” two weeks before competition, and a value of “1” ten days before competition. The importance of information gathering and constant adjustment in the PCC blocks cannot be overemphasized!

2.6.5

Method Variations

As mentioned in section 2.6.2, no new method variations are introduced in the PPC blocks.

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2.7

Block #7: Restoration and Active Rest (RER)

2. 7.1

Goal of RER

Build internal vitality, treat minor injury, remove physical and mental fatigue, and rebuild motivation

2.7.2

Recovery and Active Rest Workouts

The Recovery and Active Rest (RER) block is used in three principal situations: 1. Clients/athletes with high levels of stress and low levels of internal vitality (overtraining, adrenal fatigue, “chronic illness”, etc.). 2. At the end of a macrocycle (See Table 1.3.1). 3. During a macrocycle (as an adjustment of the training load, for example, in the case of a minor injury). When the RER block is used with clients/athletes with high levels of stress/low levels of internal vitality or at the end of a macrocycle the following structure, using various recovery means, is recommended (see Table 2.7.1). The workout structure depicted in Table 2.7.1 is also the recommended structure for single recovery workouts applied in any of the other seven blocks. Recovery workout 1. Low level aerobic activity (walking) outdoors in clean air. 2. Tissue work and/or acupressure (self administered or done by a professional). 3. Joint mobility exercise and/or static stretching. 4. Meditation/Qi Gong combined with deep breathing. Mental rehearsal of key skills can be included. Table 2.7.1. Structure of recovery workout.

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Description of Block Templates As mentioned in section 1.14, FPM encourages daily practice of key sport-specific movements or lifts by including such movements/lifts at various levels in the program. If the work and recovery capacity of the athlete/client is good, such practice may be included on recovery days with low volume, low intensity and overall low effort. The practice, as such, should energize, not fatigue, the athlete/client. Table 2.7.2 shows the suggested recovery workout with low effort practice of key skills included. Recovery workout 1. Low level aerobic activity (walking) outdoors in clean air 2. Low volume, low intensity physical and/or mental practice of key skills. 3. Tissue work and/or acupressure (self administered or done by a professional) 4. Joint mobility exercise and/or static stretching 5. Meditation/Qi Gong combined with deep breathing. Table 2.7.2. Structure of recovery workout including physical practice of key skills.

The joint mobility exercises/static stretching, meditation/Qi Gong may be combined with heat (sauna) and or sound (meditation/chanting/toning or audio tape). For an excellent discussion of the science behind the mentioned methods see “Theory and Methodology of Training”, by Tudor Bompa, “The Way of Qi Gong”, by Kenneth S Cohen and “Creating Affluence”, by Deepak Chopra are highly recommended. Obviously, many more technologically advanced methods may be available in a given situation. However, it is worth noting that all recovery takes place through the four elements (fire, air, water, earth) or the senses (sight, hearing, touch, smell or taste).

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THE FLEXIBLE PERIODIZATION METHOD As a new macrocycle approaches light strength training and energy systems training may also be used if the status of the client/athlete is good (see Table 2.7.3). In such a case, the recovery workout and the active rest workout may be used on alternate days for a total of 5-7 days per week. Active Rest 1. Aerobic activity (different from what is normally performed) – with caution. 2. Strength training. 20-40 exercises, 1 set of medium duration and low loads. Table 2.7.3. Active Rest workout

The active rest workout should not induce fatigue; rather, this workout should feel like an extended warm up, energizing the client/athlete. High level athletes who engage in non-familiar activity should perform this non-familiar activity with caution. While the nonfamiliar activity may be motivating and help “all around preparedness”, this activity may also pose an injury risk. If an RER block is used during a macrocycle because of unplanned overreaching or minor injury, mental imagery may beneficially be used at the end of the recovery workout, with the purpose of maintaining or even improving sport skill during a time when physical practice is not possible or ill-advised. An interesting – and difficult to administer – situation, is what may be called a “partial restoration block”. A partial restoration block may be applied during a macrocycle in a situation of minor injury, when an athlete is able to perform some volume of the originally planned training, but at the same time has to exchange other aspects of training with rehab work. A typical example could be a minor shoulder injury that requires a reduction of upper body activity, while lower body activity may still be performed. 306


2.7.3

Exercise Selection

Recovery workout At low level aerobic activity any kind of translatory movement can be used. The key is maintaining a very low intensity. If used at the end of a macrocycle the chosen activity should be different from the sport activity. Used within a macrocycle the sportspecific activity may be the preferred choice, since the tissue loaded from the workout will receive the nourishing blood flow. Tissue work can include foam rolling, massage, Rolfing, Graston, acupressure or any other useful technique. For joint mobility and static stretching, make sure to include every single joint in the body, including eyes, jaws, fingers and toes, with an extra focus on individual tight areas. For meditation and Qi Gong, make sure to include more than one sense/element (for example, combine breathing with listening to an audio CD). For the active rest workout, use strengthening exercises targeting movement patterns not normally used as well as key stabilizers/antagonists. Also, intensity level 5 jumps/throws can be used.

2.7.4


The recovery and active rest workouts contain various treatment modalities as well as stretching, dynamic mobility, qi gong, etc. Knowledge of optimal volumes and intensities for these activities are crucial to an optimal training outcome. However, in order to focus the scope of this edition of “The Flexible Periodization Method” volumes and intensities for the above mentioned activities are not covered. Please, refer to other quality sources for this information. 307


Assistance Exercise Primal Pattern

%1RM

Duration (set)

Repetitions / session

Repetitions/ week

< 75

90s-2min

N/A

N/A

< 75

90s-2min

N/A

N/A

Table 2.7.4.1. Volume and intensity guidelines for strength training exercises in the RER block.

Strength exercises may be used in active restoration workouts only (up to 2-3 per week). Attempt the largest possible variation of exercises, preferably 20-40 different exercises. Any exercise trained with a low intensity (< 75% 1RM), the duration of each set is limited to 2 min to accommodate for a high number of exercises within a 45 minute timeframe (which should be the upper limit of the workout duration). Interval Vol/ Vol/ duration Session Week Recovery Workout **** 15-30 min ***** Easy, talking Active Rest **** 20-45 m **** Easy, moderate. Table 2.7.4.2. Volume and intensity guidelines for energy systems training in the RER block. Energy Systems

Intensity

The focus of the energy systems training in the RER block is not to create a training response, but mainly to enhance blood circulation. Therefore, the main indicator of intensity is subjective (the ability to easily talk). Intervals are not used, unless the client/athlete is so deconditioned that even walking has to be done in an interval format (alternating walking and sitting). It is not important to keep track of a weekly volume. The purpose of an active rest workout leading up to a new season is mainly to provide variety and avoid (excessive) detraining. Intensity can rise to a moderate level. Type of jump/throw

Intensity


Jumps in place/throws (MB’s light shots) 5 20-25 N/A N/A Non-impact plyometrics 2.7.4.3. Volume and intensity guidelines for jump/throw training (RER block)

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Description of Block Templates A jump or a throw of low intensity (5) may take a spot in the strength training program in the active restoration workout. The suggested volume per set is higher than in other blocks (20-25 instead of 10-25) to emphasize the use of low intensity exercise. The training level, hormonal status and the training response of the athlete/client will determine exact volume and intensities. 1. The higher the training level of the athlete or client, the higher the volume (and intensity) in either recovery or active restoration workouts. Remember, this is not a developmental session! Keep both volume and intensity low! 2. The worse the hormonal status of the athlete/client the lower the volume and intensity. 3. The ultimate guide to volume and intensity in the RER block may be the training response of the athlete/client. As mentioned above, the practice should energize, not fatigue, the athlete/client.

2.7.5

Method Variations

Any training type is simple in the RER block and there is little need for precisely structured variations in volume, intensity and progressions.

1. Strength Training (Active Rest Workout) 1. Pick 20-40 exercises, covering as many aspects of the body as possible. Sequence these exercises to target different areas of the body with each exercise. 2. Choose loads (if any), that allow the athlete client a 90second to 2-minute set with repetitions performed at a medium pace. 3. The RPE at the end of each set should be 2 out of 5. 309

THE FLEXIBLE PERIODIZATION METHOD 4. The load may be slightly increased when the athlete/client can perform a 2-minute set with an RPE of 2 out of 5. Note: If jump/throw exercises are included, the number of repetitions per set is 20-25. Rope Jumping may be used here, in which case the athlete/client may use the standard 90seconds to 2-minute sets. The circuit with 20-40 exercises is inspired by Steve Justa’s great “underground book” – “Rock, Iron, Steel” (183).

2. Energy Systems Workout 1. Chose the activity and perform 15-45 minutes of easy activity (see Table 2.7.4.2) 2. There may be a very slight increase in intensity over time.

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Michael Maze, Quick feet drills with a barbell on the back, rope jumping and rotational exercises helped him prepare for Athens 2004 where he won a bronze medal with Finn Tugwell. Michael continues to deliver world class performances. (Photo Courtesy of Das Büro for Team Danmark.)

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HOW TO COMBINE THE 7 BLOCKS TO CREATE A MACROCYCLE 3.1

The Macrocycle is the Context

As mentioned in section 1.3, one to three macrocycles per calendar year can be used depending on the competitive calendar. However, only one to two true peaks should be expected (197). If you plan two macrocycles per year the first macrocycle should be more “basic” and the second macrocycle should focus on more specialized work. This sequence leads to a higher peak in the second cycle and better retention of preparedness throughout the competition period in the second cycle (374). Regardless of the number of cycles, there MUST be a specific overall goal of the macrocycle. (The process of establishing goals for a macrocycle is described in section 4.) Deadlines must be chosen. If there are no external deadlines, like competitions or weddings, “internal” deadlines must be chosen. The deadlines are the time of evaluating the success of the training program. The deadline is also needed because the dominant 312

How to Combine the 7 Blocks way of creating a macrocycle is to plan “backwards” from a specific date (See Section 4, Step 3). In the case of sports, the macrocycle (including the competition calendar) is typically created by the head coach and the athlete. In my personal opinion, it is acceptable for the strength and conditioning coach to provide suggestions regarding the macrocycle, predominantly from the perspective of the amount of training weeks required to develop the physical qualities desired by the athlete and the head coach. It is the strength coach’s job to get as much time as needed to OPTIMALLY, not necessarily MAXIMALLY, develop the athlete.The scenario of: “He tripled his 1RM in the squat, but lost in the quarter finals because his technique was lacking” – is not success! That is faulty prioritization of training time. (Conversely, some coaches over-emphasize the need for technical practice. They are reluctant to apply the 80:20 rule to their technical practice – 80% of the results come from 20% of the practice.) When head coaches and athletes realize that the strength coach shares their interest – winning matches –trust in the strength coach grows. Any coach, strength coach or head coach, needs an unbiased approach and full understanding of a goal setting process that allows for the identification of the true weak links in a specific situation (85). The mantra for an effective periodization plan is: Spend the time focusing on the components of training that will affect the athlete the most – whatever that is. Just because there is jumping in a sport does not mean that the athlete should perform jump training!!! 313

THE FLEXIBLE PERIODIZATION METHOD There will be times when an already established periodized plan will need to be changed due to unforeseen changes in the competition schedule. Competition plans change for various reasons such as decreased or increased funding, rankings and injury. When you work with athletes or coaches, demand constant updates and continuously adjust the periodized plan to the current competitive schedule. This edition of The Flexible Periodization Method does not deal with testing (assessments). However, assessments are critical to the success of the macrocycle. According to Paul Chek, HHP: “If you are not assessing you are guessing” (what the athlete/client needs). The absolute key is to assess the athlete on all parameters that affect the accomplishment of the overall goal (see Section 4). If the training time is limited, you may attempt to “extract” the assessment (knowledge about improvement) from the regular training sessions. There are five key “structures” in a macrocycle that a good periodization model must be able to make the most of 1. A longer preparation period of 8 weeks or more. 2. A shorter preparation period of 7 weeks or less. 3. A longer competition period with multiple competitions weeks apart. 4. A longer competition period with almost weekly competitions. 5. A short competition period with one short block of competitons. These structures may appear in various combinations. For example, “a longer competition period with almost weekly competitions” can exist with a “shorter” preparation period (such is the case for the professional tennis player) or a “longer” preparation period, which is the case for team sports. 314

How to Combine the 7 Blocks Periodization may loosely be defined as “systematic manipulation of all program variables with the aim of achieving peak performance at a pre-determined date.” Peaking is achieved by systematically lowering and then increasing the “functional indicators” and overall “readiness” (See the discussion in Section 1.7). Thus, first lowering and then increasing functional indicators and readiness, also becomes an important criteria for sequencing the seven blocks throughout a macrocycle. Table 3.1 is the application of graph 1.7.3 to the FPM and shows the general relationship between the block used and the functional indicators and readiness. ISS

SIS

SSP

SPP/ SEP

PCC

RER

Maximal High Medium Low Suppressed Table 3.1. Relation between blocks and the level of the functional indicators.

The level of the functional indicators and readiness is controlled by the content of the block and the volume. The variation in training content (exercises and method variations) creates the following dynamic of the level of the functional indicators. • During the use of the ISS and SIS blocks the functional indicators decrease to the lowest point. During the use of the SSP block the functional indicators may begin to increase. • During the conversion blocks of SPP or SEP, the functional indicators further increase, but can be limited by the workload. 315


The functional indicators are maximized during the PCC blocks.

Before looking at the specifics of planning for each of the five structures mentioned above, first take a look at the guidelines for sequencing the blocks and the guidelines for how many consecutive weeks to train each block.

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How to Combine the 7 Blocks

3.2 Guidelines for Sequencing the Seven Blocks Each mesocycle must accomplish three essential tasks: 1. Develop the target bio-motor abilities. 2. Maintain the bio-motor abilities developed in previous mesocycles. 3. Prepare the athlete/client for the upcoming training in future mesocycles. Depending on the specifics of the situation, task #2 and task #3 are accomplished by directly targeting certain components OR indirectly accomplished through a secondary effect of a certain type of training. Section 2.0 discussed examples of secondary effects. The maximal effort method used in the SSP to develop maximal strength by improving predominantly neural activation, can also be expected to improve structural strength, because heavy loading is a key stimulus for tendon strength (see section 1.11). The fundamental sequence of blocks (in the macrocycle) is (RER) – ISS – SIS – SSP – SPP or SEP – PCC – RER The rationale behind the sequence is explained throughout section 1 and by observing the goals of each of the blocks as described in Section 2.1 to 2.7. The RER block is the first block used if the client/athlete is over trained or chronically stressed. The SPP or SEP block (the “conversion” blocks) are used depending on which sport the athlete competes in. The PCC is used only if the macrocycle includes a competition. The macrocycle should always finish with the RER block. The fitness client may never use the SPP, SEP or PCC blocks that are all related to competition.

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THE FLEXIBLE PERIODIZATION METHOD Consider the strictly sequential use of blocks as your “first choice” to which you may add a “spiralling” sequence used as discussed in section 1.8 (See Table 3.2.1). ISS

SIS

Week 1-4

Week 5-8

SSP(1)

SPP(1)

SSP(2)

SPP(2)

PCC

Week 9-10

Week 11-12

Week 13-14

Week 15-16

Week 17-19

Table 3.2. 1. Macrocycle showing a combined sequential and spiralling sequence.

Instead of a longer strength block followed by a power block, multiple shorter blocks are used alternately to provide more variation in the training program, reduce the risk of overtraining and provide more frequent points of comparison of the level of development. For each block of the same kind, a stronger training stimulus may be introduced (for example, by choosing a training method with a higher intensity). A spiralling sequence inherently requires a relatively long preparation period and may be used especially in the following situations 1. High level athletes that adapt extremely quickly to a certain type of block. Thus, frequent changes are needed. 2. Athletes/clients of any kind, who tend to get overuse injuries from performing the same type of training for too long. 3. A fitness enthusiast, who “only” needs to train the ISS and SIS blocks, but may have a macrocycle of four to six months. As we deal with the issue of sequencing the blocks to create a macrocycle, it is important to note that some blocks, though theoretically relevant to a certain client are not introduced until the client/athlete has reached the advanced stage (See Table 3.3.1). To sum up this section, here are key guidelines for which blocks to use. 318

How to Combine the 7 Blocks 1. A macrocycle ALWAYS begins with the ISS block. 2. From the second year of training, the macrocycle always begins with the ISS + SIS blocks. 3. The SSP block is introduced at the third year of training. 4. If the volume of sports training is high, the SPP block or SEP block are not necessary and may even be counterproductive. 5. Rarely/never use the conversion blocks without first having used the SSP block.

319


Steve Millward preparing for the Canadian Masters Nationals in the 400 meters. Steve has a 1RM squat and 1RM deadlift on the high side of 300 pounds, but quickly cut his sprint times, when Walking Lunges while dragging a sled was introduced in his program.

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Guidelines for Number of Consecutive Weeks

3.3 with Each Block.

The guidelines for the number of consecutive weeks with each block is determined by the number of developmental training weeks needed to create useful, stable improvements in physical capacity that will support the athlete throughout the competitive season. The number of training weeks needed to create useful, stable improvements in physical capacity is determined by several factors including • The quality and focus of the training program. • The responsiveness of the athlete, including the athlete’s training and recovery capacity. The minimum time to use each block “consecutively” is one week OR, ideally, one microcycle, equal to 4-16 workouts. There are two main strategies for planning the number of consecutive weeks with each block: 1. A “large” (6-12) number of consecutive weeks within each block. A “large” number of consecutive weeks with a given block is used when • Initial improvements in performance are expected to be “technical” (neural control). For example, an athlete’s/client’s first ever maximal strength cycle. • An adjustment phase to build up the tolerance for the necessary training volume is needed. For example, in the situation where muscle endurance of long duration is needed.

321


There is a high number of training weeks, but only a few training targets. For example, during an athlete’s first year of training. When a “large” number of consecutive training weeks with the same block type is planned, recovery weeks is off course, still planned when needed, and variation in the training is provided by adjusting program variables “within” the block (See block descriptions Section 2.1.2.7). 2. A “small” (2-3) number of consecutive weeks within each block. A “small” number of consecutive weeks with each block may be used in a pure “sequence” in a situation with a relatively high number of training targets combined with relatively few weeks to prepare. Each type of block should be carefully connected to create the overlap of training effects previously discussed (Section 2.0, pg 108). This is a primary situation in which to combine training methods in each type of block (See the discussion of Method Variations in Sections 2.1-2.7) A small number of consecutive weeks with each block may also be planned in the previously discussed spiralling “sequence”. As mentioned above, here are the three key situations, in which a “spiralling” sequence may be warranted: 1. High level athletes that adapt extremely quickly to a certain block. Thus, frequent changes are needed. 2. Athletes/clients of any kind, who tend to get overuse injuries from performing the same type of training for too long. 3. A fitness enthusiast, who “only” needs to train the ISS and SIS blocks, but may have a macrocycle of four to six months (relatively few training tar322

How to Combine the 7 Blocks gets compared with relatively long time to prepare). Table 3.3.1 shows suggested guidelines for number of training weeks for each block. Within each level of training a bracket of training weeks is used to indicate the following three situations: 1. Training in the lower end and outside the bracket = highly challenging conditions to produce stable adaptations. 2. The middle of the bracket = optimal duration to produce stable training adaptations. 3. High end of the bracket = training gains are tapering off and a plateau in physical capacity may be reached. Note: In each block several physical capacities are pursued. Not all of these capacities may develop at the same rate. Therefore, “lumping” the development of these capacities together in one bracket must be considered a relatively “crude” approximation. Training level of athlete/client Beginner

Year of Training 1

ISS

SIS

SSP

SPP

SEP

PCC

RER

912 6-9

***

***

***

***

See 3.5

2-4 weeks or more

Inter 2 9*** *** *** mediate 12 6-12 3 *** *** Advanced 3-9 3-9 4+ 3-6 3-6 Table 3.3.1. Guidelines for number of consecutive weeks of training with each block. Based on references 185, 186, 187, 188, 189, 190, 191.

In addition to Table 3.3.1 note the following • When training is initiated during puberty, the first two years of training should focus exclusively on the ISS and SIS blocks (192). • Bone adaptation may be seen in 4-12 months. (193,194,195) • Chronically stressed or overtrained athletes/clients may have to use the RER block for many months until the issue is resolved. 323

THE FLEXIBLE PERIODIZATION METHOD The guidelines presented in Table 3.1.1 must be continually adjusted to match the progress of the individual. Section 1.3 states, a mesocycle is the number of training weeks with the same combination of type 2 goals. Each of the seven blocks is also characterized by the same combination of type 2 goals. Therefore, one or more weeks with the use of the same block is, in the terminology of FPM, considered a mesocycle. One of the most important tasks in the process of creating a training macrocycle plan is to ensure the optimal length of the mesocycles. Not too long and not too short. A few key points to keep in mind regarding the optimal duration of mesocycles. • If the mesocycle is too short and does not result in stable, useful adaptation the training time is truly wasted. • In sports with many training targets, the focus must often be to optimally, but not maximally improve a given capacity. Consequently, the length of time any specific block is used, is reduced. • If the training time is limited, the issue of overlap between the blocks is extremely important and so is the issue of maximizing the athlete’s responsiveness to the training through optimal recovery. The last point highlights an often frustrating fact about the strength and conditioning process. Even the best periodization plan is useless if the athlete does not have the physical capacity to respond to the training program. The following pages will review specific guidelines for the preparation period, the taper period, the competition period and the active rest period.

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3.4

Guidelines for Combining Blocks in the Preparation Period

Each of the five structures represents unique challenges. Based on my personal experiences with athletes from various sports, I have had the fortune to plan for almost every thinkable situation. If my career had been spent working with the same group of athletes, I would not have the comprehensive understanding of periodization that I do today. In my opinion, a strength coach will greatly benefit from being exposed to all five structures. Choosing between concentrated loading and distributed loading is an important choice for the preparation period. Because of the time (number of weeks) required to realize the supercompensation effect if concentrated loading is used, this choice is strongly affected by the number of training weeks in the preparation period as well as the time to peak. Below are the previously discussed options (See Section 1.7) 1. Concentrated loading at the level of the macrocyle One to three blocks of 3-4 weeks with 7-14 days of rest in between. Note: Most often, if not always, the length of each block should be 3 weeks (See discussion in Section 1.4). Though highly individual, the length of the supercompensation effect (long-term delayed training effect) can be expected to be equal to the length of the block of concentrated loading (196 ). Consequently, to give an extremely rough guideline, the peak might be expected to be approximately halfway through the supercompensation period. Example: If the length of concentrated loading is 7 weeks, the length of the long term delayed training effect is also 7 325

THE FLEXIBLE PERIODIZATION METHOD weeks. The highest peak might be expected 3-4 weeks after the concentrated loading is replaced by the PCC block. 2. Functional overreaching One to three weeks of concentrated loading. Expect the peak 2-5 weeks later. 3. An impact microcycle “Several sessions of high loading and incomplete recovery.” Concentrated loading in three-week blocks is used only in a preparation period. Functional overreaching may be used in a preparation period or between intermittent competitions (in the latter case, only one week of functional overreaching is used). An impact microcycle may be used in a mini-block as described in sections 3.5 and 3.6. The criteria for applying concentrated loading is described in section 1.7 and sections 2.1 – 2.7. During weeks of concentrated loading the athlete will generally not be able to perform technical training of high quality. Therefore, if the the priority of technical development is high from the beginning of the preparation period, concentrated loading most likely should not be chosen. (See discussion in Section 1.13.)

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3.5

Guidelines for the Tapering Period.

“Tapering” is another word used for “getting ready for competition.” It is a goal that is accomplished with the use of the precompetitive and competitive block, PCC (See 2.6.2). With two to three macrocycles per year and multiple competitions within each macrocycle, the athlete and head coach must communicate the desired degree of peaking to the strength and conditioning coach. Spending more time than necessary in the PCC block takes away important time for developmental training. Thus, the NECESSARY number of weeks with the PCC block is included to match the degree of fatigue at the end of the preparatory weeks, the speed at which the athlete recovers and the desired degree of peaking. Table 3.5.1 provides a useful empirically based guideline. Degree of fatigue # of <6 developmental 6-12 training weeks >12

Low 0 0-1 1-2

Normal 0 1-2 2-3

High 1 2-3 3-4

Table 3.5.1. # of weeks with the PPC block before peaking in relation to length of the preceding preparation period and degree of fatigue.

The degree of fatigue is variable and can quickly change. Therefore, the length of the tapering period must be adjustable. In the last week of developmental training, ask the athlete to give a rating of fatigue. If the athlete is “heavy” and tired, maintain the plan. If the athlete is “too close” to peaking add another week (or half a week) with developmental training. Certain types of equipment like omegawave (omegawave.com) may enable more objective measures of the athlete’s readiness.

327

THE FLEXIBLE PERIODIZATION METHOD The PCC block is also used in a longer competition period with multiple competitions weeks apart and in a longer competition period with almost weekly competitions.

3.6

Guidelines for the Competition Period

The competition period may be defined as weekly or intermittent competitions less than six weeks apart. At the fundamental level, the goal is to MAINTAIN and not improve physical capacity during a competition period. However, if the preparation period was “short” and the physical capacity was not developed to optimal levels, it becomes an important goal to develop physical capacity throughout the competition period whenever possible, without compromising performance in the competitions. In relation to the issue of developing vs. maintaining physical capacity throughout the competition period, my personal experience shows that after approximately 6-weeks on a maintenance program, the athlete will typically start to lose strength. Thus, 6-weeks ideally should be the longest time period without any developmental loading. Let us take a look at two of the three types of competition periods mentioned on page 314. 1. A longer competition period with multiple competitions weeks apart. With two or more weeks between competitions, developmental blocks of the type most needed are used. These blocks are placed according to the rules of training residuals (See Section 1.8) and the guidelines for tapering (Section3.5)

328

How to Combine the 7 Blocks Particularly, if the preparation period was short and the development of physical capacity is still needed, it is important to start the next developmental blocks after a competition, within the time of the training residuals. If the next developmental blocks are trained within the time of the training residuals it may be possible for the athlete to improve physical capacity throughout the competition period. In order to start the next developmental blocks within the time of the training residuals, the athlete, coach and strength coach must consider the following two issues: 1. Clarity on the priority of the competition. How much taper is needed? 2. The recovery capacity of the athlete. The higher the recovery capacity, the shorter the taper period. With one week between competitions a mini-block of 4-6 developmental workouts in two to three days may be used. 2. A longer competition period with almost weekly competitions. There are at least two types of longer competition periods with almost weekly competitions. 1. The frequency and duration of competiton (days) is predictable (team sports). When competitions are happening on the same day each week, a mini-block of 4-6 developmental workouts in two to three days may be used. This mini-block may be initiated the day after the weekly competition if the athletes are fully recovered. The content of the mini-block must focus on the physical qualitites that are most needed.

329

THE FLEXIBLE PERIODIZATION METHOD It has always surprised me when I hear athletes and coaches from team sports say, “We need to peak every weekend.” Well, that just does not happen very often. With extremely few exceptions, all teams will have ups and downs throughout a season. Why not try to control these ups and downs (to the highest extent possible)? “Block Periodization” by Wladimir Issurin is recommended for further research about “mini-blocks”. 2. The frequency and duration of competition (days) is not predictable (the professional tennis player who may reach the final one week and lose in the first round the second week). I started to work with professional tennis player, Kenneth Carlsen in 2000. He competed approximately 30-35 weeks per year. With the exception for the month of December he never had more than about 10 days between tournaments or travelling. At the time, I had learned about “linear” and “non-linear periodization”, but quickly realized that a different type of plan was needed for Kenneth. The “dominant reality” for him was that he could have a range of 5 to 1 training days between tournaments or travelling. A plan was created to match that reality. The specifics of the plan below are based on Kenneth’s priorities as well as how he performed in tournaments. For example, more energy systems work was included prior to and during competitions on clay because of the longer rallies. Vice versa, more speed work was included prior to and during tournaments on faster surfaces.

330

How to Combine the 7 Blocks Training content by day Day 5 Day 4

5

Days of training between tournaments 4 3 2

Speed/ Endurance Strength (upper body)

Speed/ Endurance

Day 2

Strength (lower body)

Strength (upper body) Strength (lower body)

Day 1

Speed

Speed

Day 3

1

Strength (upper body) Strength (lower body)

Speed

Strength (combined upper +Lower body)

Speed

Speed

Table 3.6.1. Periodization scheme that matches the reality of a professional tennis player.

3.7

Guidelines for the Active Rest Period.

The macrocycle is always finished with the Active Rest period Complete physical and mental recovery must be achieved. It must be determined which of the two is most important. If mental recovery (regaining motivation) is most important, the athlete might want to remove himself completely from the training environment as well as any obligations to perform formal training. Mental recovery is often the key for seasoned professionals, who should be allowed the freedom to “escape” for a week or two. If more than two consecutive weeks of active rest is used, the active rest and recovery workouts are recommended as described in section 2.7.

331


Kenneth Carlsen, Professional Tennis Player. One of the most dedicated and committed athletes I have worked with. Kenneth greatly benefitted from resisted tennis-specific footwork as well as many other drills created in a collaborative effort. He progressed to 28 repetitions of 30 seconds bike sprints with 20 seconds rest.

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9 KEY STEPS TO CREATE A TRAINING PROGRAM The process of creating a training program includes considerations such as which assessments to perform and goal setting, factors that are not directly associated with periodization. In my experience, one of the best habits a strength coach can adopt is the creation and continual development of a step-bystep process (a program creation recipe, if you will) that s/he follows every time a training program is created. A shortened version of this recipe is included in FPM because without this step-by-step method to create a program, all the periodization knowledge in the world is of no use. Strong Recommendation. Use this “recipe” as you create your training programs. As you go through each step of the “recipe” refer back to the specific description of each block (section 2.12.7) as well as the guidelines set forth in section 3. If you are already working from a recipe that works for you, continue to do so and let this recipe inspire you.

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Step 1. Establish the Type 1 Goals In the case of sports performance, the type 1 goals are established by asking the athlete/coach, “What are the limiting factors for training and performance?” In the case of the fitness client, the Type1 goal is established by simply asking about the client’s goal. Regardless of the client’s/athlete’s background, the Type1 goals will typically fall into one of the following 7 categories: 1. Increased daily energy or vitality. 2. Prevent repeated injuries and/or rehabilitate an injury. 3. Improve the ability to perform a high amount of sport specific practice with high quality. 4. Improve the ability to repeat current peak performance in selected elements of the performance or game. 5. Improve peak performance in selected elements of the performance or game. 6. Improve performance in prolonged or repeated competitions. 7. Change body composition. In 10 years I have yet to experience an answer that did not fall into one of the seven categories. Before proceeding, the head coach or strength coach must ask, “In how many different ways can this goal be improved?” This is the “Surrounding The Dragon” principle, an important principle which encourages us to “do everything that you can do.” Create a list with the answers to the above question and make sure to cover the following factors. 1. Spiritual 334

9 Key Steps to Create a Training Program 2. Mental/emotional 3. Physical o

Internal biochemistry.

o

Internal organs.

o

Injury/pain (muscle, nerve or joint problem)

o

Length tension relationships

o

Muscle activation patterns

o

Posture

o

Stability

o

Balance/coordination

o

Strength

o

Power/speed/agility

o

Endurance

o

Technical and tactical ability (if you are an athlete)

If possible, establish benchmarks for each “item” on the list. The benchmarks will serve as values where a further increase of the value, will lead to little or no further improvement in the type 1 goal.

Step 2: Perform Assessments Ideally, the head coach or strength coach should have reliable information about ALL items on the created list.

Step 3: Determine the Type 2 Goals Compare the assessments to the list and ask the following questions: A. Which “items” on the list are the least developed (compared to the benchmarks)? 335

THE FLEXIBLE PERIODIZATION METHOD B. Improvements of which factors could have the greatest impact on the type 1 goal? C. Which “items” have received the least amount of systematic training? D. Improvements of which “items” could lead to improvement of other “items”? Based on the answers to the questions above, the type 2 goals are selected. Obviously, the chosen type 2 goal can include many “items” other than the physical related items. Herein lies the power of this methodology (which I originally learned of from American strength coach, Charles Staley, www.staleytrainin systems.com). This methodology, which can be used with ANY athlete or client and ANY activity or goal, will, in a very precise manner, help everyone involved determine key factors to work on to develop the type 1 goal. As far as strength and conditioning goes, the type 2 goals are the specific physical goals that fall into three main categories: 1. Muscle / emphasis, BMA Ex: Hamstrings/in knee flexion, structural strength 2. Joint / emphasis, BMA Ex: Spine(low back)/extension, dynamic mobility 3. Primal Pattern Movement / emphasis, BMA Ex: Running/...., Aerobic Power. (BMA = bio-motor ability) **Having a predetermined “first choice” structure of workouts is necessary to determine how many type 2 goals can fit into the program. Also, knowledge about the available number of train336

9 Key Steps to Create a Training Program ing sessions per week and the desired training frequency for each exercise is necessary.

Step 4: Determine the Block Sequence and Number of Consecutive Weeks Within Each Block On an appropriate sheet of paper, plot the deadline for the goal, if the client is a fitness client. If the client is an athlete, plot dates for all known competitions. Count out the number of available training weeks. Decide upon an optimal sequence of the blocks for the entire macrocycle. Use the guidelines presented in section 3.

Step 5: Select the Exercises and the Specific Structure of the Training Sessions From Step 4 you know the number of mesocycles (= consecutive # of weeks within the same block type). For each mesocycle, calculate the total number of training sessions of a given kind (strength, jump/throw or energy systems) by multiplying the number of weekly sessions with the duration of the mesocycle. For example, a three week mesocycle with three weekly sessions has a total of nine sessions. Based on the athlete’s/client’s training age and specific knowledge obtained about the athlete/client, you must determine a length for each of the microcycles (number of training sessions with the same method variation). The length of the microcycle should fall within 4-16 workouts (see Appendix 6). The length of the microcycle can be different for each main type of training (strength, jump/throw or energy systems). Divide the total number of training sessions in the mesocycle with the chosen length of the microcycle. This number will let you know, the number of different programs needed for each mesocycle. 337

THE FLEXIBLE PERIODIZATION METHOD For example, if there are nine total strength training sessions in an SSP block, the intermediate athlete client may use one program (based on a microcycle of 9 training sessions). The advanced athlete, who adapts quickly to a program may use two different programs (based on a microcycle of 4-5 training sessions. When you know the number of programs needed for each mesocycle, you also know the number of programs needed for the whole macrocycle. Now, you can start selecting the exercises by using the exercise characteristics discussed in sections 2.1-2.7 Begin by choosing the exercise you want to use in the last blocks of the preparation period, typically the SPP or SEP blocks. Subsequently, choose the exercises in the SPP, SIS and ISS blocks so they match the goals of each individual block as well as prepare the athlete/client for the training with the exercise chosen for the last blocks. As a rule of thumb, make one small change to the exercise for each new microcycle. As you do so, it is critical that any given exercise builds upon the previous exercise. Here is an example of a sequence of squats, with Deep Front Squats being the end goal. ISS Block Overhead Split Squat+ Front Squat

SIS Block Split Squat (elevated front foot)+Front Squat

SSP Block Front Squat

Table 4.1. Sequence of squats leading up to a Front Squat in the SSP block

Note: While there are many options for making small and relevant changes to strength as well as jump/throw exercises, there is less opportunity to makes changes to translatory movements like running, biking, rowing etc. 338

9 Key Steps to Create a Training Program Complete this step by structuring the exercises in each program according to the suggested structures and guidelines presented in Sections 2.1-2.7.

Step 6: Select the Total Training Volume Use the guidelines presented in the “Volume and Intensity Brackets” in the description of each block. The total training volume may arise from one or more intensity brackets, depending on the method variation used. As discussed in section 1.4 and shown throughout the method variations, 3-week waves is a primary template for varying the volume and intensity. Depending on the specific number of training weeks available, this template cannot always be maintained and adjustments must be made. For the ISS, SIS, SSP and Part of SPP and SEP you may choose concentrated loading, functional overreaching or an impact microcycle. Even though these loading forms require sharp increases in volume (see Appendix 6) this increase must still be performed sensibly, possibly by increasing the number of workouts rather than the length of existing workouts.

Step 7: Select The Method Variations Begin this step by selecting the method variation for each training type that is included in the program (strength, jump/throw or energy system). (See Sections 2.1-2.7.) (While you may have an idea of which method variation to use for programs in the whole macrocycle, there is no need to specifically choose the method variation for more than the immediately upcoming program.)

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Step 8: Distribute the Weekly Volume Between Each Training Day and Select the Number of Sets and Interval Repetitions to Match the Chosen Volume for Each Training Day. Use the tables showing the “Weekly distribution of volume and intensity” (See Section 2.1 – 2.7) as a guideline to help you distribute the weekly volume between the training days. The fundamental principle is outlined in table 4.2. It shows the relationship between the number of times per week that a given physical quality is included in the training program and the distribution of the weekly volume for that quality.

Day 1 Day 2 Day 3 Day 4 Day 5

1 x per week 100 %

2 x per week 40 % 60 %

3 x per week 30 % 50 % 20 %

4 x per week 20 % 40 % 30% 10 %

5 x per week 10 % 40 % 5% 30 % 15 %

Table 4.2. Relationship between the number of times per week that a given physical quality is included in the training program and the distribution of the weekly volume for that quality.

Whenthe method variations include more than one intensity bracket the weekly distribution can be created based on 1) One total volume or 2) Two total volumes (one for each intensity bracket). It’s important to note that these numbers are guidelines that may be adjusted to optimize the results for the individual athlete. When you establish the total volume for the day (number of repetitions or number of minutes) you can determine the number 340

9 Key Steps to Create a Training Program of sets by dividing the total volume for the day with the volume per set for the chosen method variation. For example: If you decided upon a total volume of 20 minutes of AEE in the ISS block and chose 2-minute intervals, you then know that the program calls for 10 interval repetitions. Notes. •

•

If the volume per set is indicated as a bracket, for example, 4-8, use the middle of the bracket for the calculations. You may encounter situations whereby you determine the total volume per session to be, for example, 30 repetitions and the volume per set is 7. Since we can’t prescribe 4.5 sets, we just have to approximate the number and prescribe 4 or 5 sets.

(If you use a method variation that only prescribes a total number of repetitions and not the volume per set, this predicament is avoided).

Step 9: Write the Program You can now write the program with all the information needed for the client/athlete to perform the program. Exactly how your sheet looks, depends on your personal preferences as well as the specifics of how you work (for example, how often you train with the client). It is advisable to be specific as you write the program. The written program must include everything you want the athlete or client to do and there should be nothing written that you don’t want them to do.

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THE FLEXIBLE PERIODIZATION METHOD Some training programs have “abs” and “stretching” listed as the last two items on the program. Obviously, this lack of specificity is not acceptable and should be avoided. The Flexible Periodization Method is all about creating individualized training programs, training programs that are designed to truly fit the needs of a specific person. I have witnessed a strength coach hand out supposedly “sportspecific programs”, to a group of badminton players. In the top right corner, he had crossed out “basketball” and instead written “badminton”. Not surprisingly, whatever levels of trust the badminton players may have had in that strength coach was gone. While I believe that our profession can expect the greatest advancements by emphasizing highly individualized programs, I realize that there is a time and place also for generic programs; particularly in situations where our goal is to serve larger groups of athletes or clients. However, there is never a time and place for lack of professional integrity.

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How to adjust the ideal workouts to match different type 2 goals, available time for physical training, work and recovery capacity A very practical challenge that faces the trainer/coach is the ability to create workouts that match the type 2 goals with the available training time (i.e. adjust the single workout) . Here are the main steps in that process 1. Determine type 1 and type 2 goals. 2. Match the time needed to develop these goals with the training time available. Proceed in the following algorithm A. If the selected goals match the training time available, proceed by deciding upon the exact workout structure and weekly structure (sequencing of content). B. If the selected goals do not match the training time available, reduce the number of goals or increase the training time. (Regarding training time available and training time needed, the trainer/coach will be constrained by or have to construct a 343

THE FLEXIBLE PERIODIZATION METHOD weekly schedule with a different number of workouts (see Appendix 3)) In order to determine whether the selected goals match the training time available, knowledge about number of exercises, training frequencies, training volumes, intensities and rest periods are needed to determine the total time, on a weekly basis, needed to stimulate a specific goal (see section 2.1 to 2.7 as well as Appendix 2). For a lower number of total workouts per week (2-4), the main challenge is often reducing the number of type 2 goals and/or selecting training methods that accomplishes several goals simultaneously. For a higher number of total workouts per week, the main challenge is often to organize the workloads in order to accomplish the highest amount of work with high quality and without overtraining. For a high number of total workouts or a low number of goals, the designated strength, energy systems and jump/throw workouts as outlined in section 2.1-2.7 may be used. For a low number of total workouts and goals requiring our three main types of training: strength, energy systems workout and jump/throw workouts, combined workouts must be designed. Combined workouts include 1. Strength training and energy systems training in the same workout. 2. Strength training and jump/throw training in the same workout.

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Appendix 1 3. Jump/throw training and energy systems training in the same workout. When using combined workouts, the question of sequencing arises. Which training component should be performed first? FPM, in general, leans on the priority principle: Perform first the training component with the highest priority. However, certain specific rules apply to combined workouts.

Strength training and energy systems training in the same workout If fat loss is the goal, perform the energy system component last and the strength component first. If muscle mass is the goal, perform energy systems work first.

Strength training and jump/throw training in the same workout Perform the jump throw component early in the workout and the strength component later in the workout. In SPP and SEP the strength workout is used early in the workout to facilitate jumps, throws and sprints.

Jump/throw training and energy systems training in the same workout Perform the jump/throw component early in the workout, unless it’s a specific goal to develop the ability to jump/throw in the fatigued state. When faced with the task of creating combined workouts, the arrangement of a 60-min. workout as two to three blocks of various lengths comes in handy • Three 15 to 20-minute blocks. 345

THE FLEXIBLE PERIODIZATION METHOD • •

Two 30-minute blocks. One 45-minute block and one 15-minute block.

Armed with the information about the training time needed to stimulate a certain goal (see above) and the information regarding sequencing the training components, the combined workouts are created by filling out the blocks of 15, 20, 30 or 45-minutes of duration. Questions to ask and answer are 1. What are the goals stated by the athlete? 2. What are the (number of) exercises needed? 3. How many sessions per week must this exercise be included in the training program? 4. What is the number of consecutive 1-week blocks (of the same kind) needed to optimally stimulate this exercise with appropriate program parameters (volume and intensity)? Working with these four questions is the method used to combine strength training, energy systems training and jump/throw in the same sessions if needed. The view of a 60-minute session consisting of blocks also helps to construct workouts of shorter or longer duration than 60minutes, when necessary. • Short workouts (one block of 15-20 min) may be used with clients of low work capacity; clients who want the “daily habit” of exercise or high level athletes wanting to improve work capacity with short “feeder workouts”. • Long workouts (90-120) minutes may be used by endurance athletes; athletes with an extreme work capacity or as a workout in an impact microcycle (see section 1.7). Real World Example: A professional table tennis player, Finn Tugwell, whom I trained from 2001 to 2007 used 3-4 7-minute 346

Appendix 1 workouts a week to maintain strength during his intense competitive season. Real World Example: A world class wrestler, Mark O Madsen, with whom I worked in 2006-2007 used 90-minute strength workouts. A word of caution: Some athletes/clients are addicted to fatigue and may try to convince you that they have an extreme work capacity. They may be able to struggle through 90-minute workouts, but if they are not showing progress, the duration of workouts should be reduced.

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348

Suggested training frequency for energy systems training and jump/throw Suggested training frequencies for energy systems training

Aerobic endurance

ISS

SIS

SSP

SPP

2-3

0-1

0-1*

0-1* *** ***

Aerobic power 2-3 0-1 *** Anaerobic Glycolytic Capacity/lactic toler0-1 2-4 *** ance Anaerobic Glycolytic 0-1 2-4 *** Power Phosphagen 0-1 0-1 2-3 power(long) Phosphagen Power 0-1 0-1 2-3 (short) Table is based on references 117, 118, 119, 140

• •

•

SEP

PCC

RER

0-3

0-2

0-4!

0-3

0-2

***

0-4

0-1

***

***

0-4

0-1

***

3-4

0-1

2-3

***

3-4

0-1

2-3

***

Light aerobic exercise may facilitate restoration in the SSP, SPP, SEP and PCC blocks Anaerobic Glycolytic Capacity/lactic tolerance (AGC) = total work produced through glycolysis as well as the ability to maintain work output with high (muscular and blood) lactate concentrations. Anaerobic Glycolytic Power (AGP) = rate of energy production with the glycolytic system. 349

THE FLEXIBLE PERIODIZATION METHOD • •

Phosphagen Power (long) = rate of energy production of the phosphagen system within 15-30 seconds. Phosphagen Power (short) = rate of energy production of the phosphagen system within 5-15 seconds.

Note: When the aerobic method is used in the RER block, the intensities are much lower than described for the aerobic endurance intensity zone.

Suggested training frequency for jump/throw Jump/throw

ISS 2

SIS 2

SSP 2-3

Based on references 120,121,122

350

SPP 3-4

SEP 2-3

PCC 1-2

RER 0

How to construct a training week optimally regardless of the total number of workouts Two main aspects of constructing the training week are: 1. Placement of workout(s) - within each day and spaced over the week. 2. Sequencing workouts with respect to content.

3 Key issues for placement of workouts within the day/week: 1. Although not always possible, looking at our hormones, it seems to be warranted to perform the training of your clients/athletes (one or more workouts) as early in the day as possible (see section 1.4). 2. There may be multiple workout blocks per day for international level athletes (124). In which case, the sequencing of training content as well as recovery become crucial. Four daily workouts may be organized as 2 morning sessions of 45-60 minutes of duration with 45 minutes of rest in between. Another 2-session segment is performed several hours later in the afternoon. 3. Daily training of high volume and/or intensity reduces resting levels of testosterone, negatively affecting the 351

THE FLEXIBLE PERIODIZATION METHOD anabolic/catabolic balance in the body. One day of recovery restores these testosterone levels (125). Hence, no more than 2-3 uninterrupted days of strenuous training is recommended (see examples below).

Content of Workouts 1. The most neutrally demanding training should generally be performed in the morning. (126) Depending on the block, the most neutrally demanding training could be strength training, jump/throw or speed. 2. Within each day, the training content should be organized so that earlier workouts performed early in the day facilitate the performance in workouts performed later in the day . (124) 3. Within each sequence of workouts (1-3 days) before recovery, place the training components with the highest priority first. For example, if the athlete/client has high strength levels, but lacks in anaerobic conditioning, then train anaerobic conditioning Monday and strength Tuesday (see example 3 below). 4. Sequence workouts to minimize drops in quality of training. For example, performing strength training before jump/throw training, may, for a SPECIFIC athlete/client, lead to a significant drop in the quality of the jump/throw training. On the other hand, if the jump/throw training is performed first, no significant drop in quality of the strength training is seen. 5. Look for positive interactions between workouts. This principle is essentially the opposite of principle 4. Examples of this principle has been discussed in sections 2.1.2.7 as well as Appendix 6. Look for specific effects for the individidual athlete/client. For example, are the sprint 352

Appendix 3 times better if heavy resistance training is performed the day before sprint training, instead of two days before? Example one 1: Two sessions per week Morning Midday Evening

MON WO1

TUE

WED

THU WO2

FRI

SAT

SUN

WO=workout Comments: 1. Space sessions 3-4 days apart. 2. Two workouts per week may allow for adequate structural gains, but is not sufficient for optimal functional strength gains or stimulation of the aerobic system (see Appendix 2). 3. No more than two of the three training modalities are recommended (strength training, energy system training, jump/throw training). If a strength workout is combined with energy systems training workout, the number of strength exercises must be reduced. Example 2: Three session per week MON Morning Midday Evening

WO1

TUE

WED WO2

THU

FRI

SAT

SUN

WO3

Comments: 1. Space sessions 24-72 hours apart. 2. Closely spaced sessions may serve as an impact cycle (see section 1.7). 3. Three workouts per week allow for adequate structural as well as functional gains. Any jump/throw may take a “spot” in the strength training workout. If 353

THE FLEXIBLE PERIODIZATION METHOD energy systems training is performed, the number of strength training exercises are reduced. Example 3: Four sessions per week Morning Midday Evening

MON WO1

TUE WO2

WED

THU WO3

FRI

SAT WO4

SUN

Comments: 1. Space two sessions 24 hours apart. Space the two other sessions 48 hours apart. 2. Many options are available. If constructing combined workouts, use the information in Appendices 1 and 2. Example 4: Five sessions per week Morning

MON WO1

TUE WO2

WED

THU WO3

FRI WO4

SAT WO5

SUN

Midday Evening

Comments: 1. Space workouts in one 2-day block and one 3-day block. 2. Three strength workouts and two jump/throw workouts fit perfectly into this template. 3. The number of strength exercises/jump/throw exercises may be reduced to allow for any energy systems training to be performed at the end of workouts. Example 5: Six to twelve sessions per week Morning Midday Evening

MON WO1 WO6

TUE WO2

WED

354

THU WO3

FRI WO4

SAT WO5

SUN

Appendix 3 1. Space workouts in one 2-day block and one 3-day block 2. Workouts 6 to 12 may be placed around midday and evenings, while obeying recovery time and practical constraints. 3. A template with 6 to 12 workouts may be used at the professional level or during training camps, with the aim of creating “functional overtraining” (section 1.7). 4. No combined workouts or restrictions in goals are necessary. The main challenge is sequencing the workloads using the guidelines above. 5. There should be no more than 5 days per week with developmental training loads. The load level of the day can be defined as the stress on any body system or structure from the combined effect of training volume and training intensity. There are two different ways of managing the daily load level in any given microcycle: 1. The load level is varied between high-max, medium or light from day to day. (In this context a light day is still a developmental load, and thus, places stress on the body.) 2. Use an overloading microcycle (see 1.7) with “several sessions” of high loads and incomplete recovery (between sessions). After adequate rest, the super compensation will be greater than normal (51). Two criteria determine which strategy should be chosen: 1. Practical possibility (athlete/client schedule and training capacity), and 2. Results previously experienced by the athlete/client

355

THE FLEXIBLE PERIODIZATION METHOD These two criteria, as well as the criteria outlined above in the beginning of this Appendix, provides two different options for placing “high”, “medium” and “low intensity days” (for the three main modalities of training (strength, jump/throw and energy systems) in relation to each other: Option 1: Within each sequence of workouts, before a full recovery day, use a combination of high, medium and low intensity. Option 2: Within each sequence of workouts, before a full recovery day, place predominantly workouts of the same intensity. Both options are challenging, but in different ways. Choosing the option that produces results for the athlete/client is what matters. The intensity (hard or light) at which a training week begins, depends on three specific circumstances: 1. If a training and/or competition occurred during the weekend, a lighter start on the next week may be the best solution (and vice versa). 2. If a competition occurs on the weekend following a training week, starting the week with the higher total loading is best. 3. Practical circumstance may dictate that sports training be performed on certain days of the week. If the athlete needs to be fully rested for this training, lighter (but still developmental) training may have to precede the day of sports training.

356

Perform your energy system work with sport-specific drills Appendix 4 shows a model for structuring “conditioning” around the structure of a sport and not the specific energy system. This content is excerpted from my book “Best Butt on The Beach”, chapter 4. Energy system work refers to training where the main purpose is to improve the aerobic or anaerobic energy systems (for a thorough understanding of these systems read The Essentials of Strength Training and Conditioning). Most sports (unless they are of extremely short duration, like weightlifting) require certain optimal levels of conditioning of one or more of the systems mentioned above. For certain sports, the energetic demands of high level training and high level competition differs. This is an often overlooked feature. Training often places greater demands on the aerobic system (the ability to recover) than competition. 357

THE FLEXIBLE PERIODIZATION METHOD When performing the needs analysis for a sport, it is necessary to analyse training and competition separately. From a performance point of view, the three key reasons for energy system work are: 1. To perform more training with high quality. 2. To create a high (optimal) power output in chosen movements. 3. To maintain that power output for as long as desired or as many repetitions as desired. In certain sports, conditioning of particularly the aerobic system is accomplished with running. Running is a great activity in itself and great for improving Vo2max. However, some coaches I have worked with over the years have mixed the physical benefits of running with the mental benefits. They want the athletes to do something that is “hard” to toughen them mentally. Also, for indoor sports, getting outside and running provides for a needed variety in the training. Running is great for improving the pumping capacity of the heart, which is crucial for the ability to recover during training sessions and to tolerate high training loads. Improving the pumping capacity of the heart through running will help an athlete even if their sport does not involve running. However, another component of the ability to tolerate high training loads is the so-called peripheral factors – the factors that pertain to the muscle fibres involved. These factors only develop in the specific muscle fibres used. If you are running, but your sport involves different movement patterns, those other fibres will be lacking in conditioning. If sport-specific movements are used, conditioning of the heart and the peripheral factors occurs at the same time.

358

Appendix 4 There is a downside to using sport-specific movements for energy system work. If the energy system work fatigues you, the technical level in your performance may deteriorate. How to use sport-specific movments for energy system work over the course of a season Training period First 1/3 of preparation Second 1/3 of preparation

Activity Running, other non-specific activity, or semi specific activity Semi specific or specific activity

Third 1/3 of preparation Competition

Specific activity Specific activity

Semi-specific activity means, to perform the movement patterns of the sport, but outside the sports context (i.e. without the ball, racquet, etc). Specific activity means, the sport-specific practice done in interval formats appropriate for the sport. If you are unaware of how to structure intervals and sportspecific drills for your sport, I encourage you to read the above mentioned book “The Essentials of Strength Training and Conditioning.” Here is a simpler way to structure this type of training without a lot of theoretical knowledge. The fundamental principle is to make the training significantly harder than the competition. Determine the following: 1. A range of appropriate sport-specific drills, that focuses on developing the athletes/teams weaknesses or strength in the sport.. 2. Appropriate interval lengths: 359

THE FLEXIBLE PERIODIZATION METHOD A. The shortest possible duration of a rally/game/ action. B. The average duration of a rally/game/action. C. The longest realistic duration plus 10%. 3. The average rest period 4. The number of rallies in a game (before an extended break). First part of preparation (4-6 weeks) The goal of this period is to build the total number of rallies to 120-130% of the longest possible number of rallies (before an extended break) in a game. Emphasize rallies of average and long duration. Keep the rest periods the average duration. (Total number of rallies does not mean the total number of rallies in an entire session, but rather the total number of rallies before a longer break. For example, if the sport involves sets to 21 points, you would play sets to 25 points). Second part of preparation (4-6 weeks) The goal of this period is building speed of execution – how fast you play – while maintaining a high total number of rallies. Emphasize rallies of short duration, but include rallies of medium and long duration. The rest period should be 110-120% of the average rest period. Maintain the total number of rallies at 120-130% of the longest possible number of rallies in a game. Third part of preparation The goal in this phase is to maintain the speed while gradually reducing the rest periods to 5-10% below the average rest periods of a game.

360

Appendix 4 Maintain the total number of rallies at 120-130% of the longest possible number of rallies in a game, but gradually reduce the total number of games in a training session as the season approaches. Emphasize the type of rallies (short, medium or long duration) that need to be worked on the most. By this point in time, playing speed is increased and can be maintained for a higher number of rallies than in a regular game, while maintaining shorter rest periods. From an energy systems standpoint, matches are now a breeze! Competition The goal is to maximize performance. What is completed in training is dictated by the competitive schedule. Also, the matches are used as feedback that shows current weaknesses. Now, the conditioning no longer serves to prepare an athlete for the matches, but instead must supplement the matches. Focus the conditioning on the part of the package not trained in the matches. This energy system work is only a part of the entire package. During the summer muscular strength must be maintained as well.

361


362

Sub-division of the Dynamic Effort Method Section 1.5 states In the Dynamic Effort Method a sub-maximal load is lifted at the highest possible speed with the aim of developing rate of force development as well as explosive strength (24, 29). 'Explosive' muscle strength or contractile rate of force development (RFD) is a term used to describe the ability to rapidly develop muscular force. It is measured as the slope of the forcetime curve obtained during isometric conditions (135). The RFD depends on the recruitment and firing frequency of motor units and the contractile characteristics of the respective muscle fibres (136). Depending on the sport or activity, training for different aspects of “power performance” (the ability of the neuromuscular system to produce the greatest possible impulse in a given time period) (136) can be defined. High power relies on the combination of force and velocity. Peak mechanical power is developed at intermediary loads 3045% of 1RM (138). 363

THE FLEXIBLE PERIODIZATION METHOD At higher and lower loads, we find two specific cases of power: 1. A movement in which effort is rapidly developed to overcome a large resistance requires strength-speed (134). Examples of such movements include weightlifting and certain combat sports. 2. A movement in which speed of movement plays a fundamental role in overcoming a relatively small resistance requires speed-strength. Examples of such movements include javelin throw, shot put, sprinting and jumping (134) . Thus, conceptually we have the following continuum: High “velocity” power Low

Peak mechanical power Load

Speed strength

High “force”-power High

Strength Maximal

Strength speed

On the topic of speed strength, Siff (134) further writes that “the production of speed strength is extremely diverse”. Likely, he refers to the fact that speed strength may encompass actions against light implements (kicks, punches and throws of light implements) as well as jumping and sprinting with the athlete’s body weight. He also states that the production of speed strength is extremely specific. Thus, speed strength is sub-divided into 2 components: 1. Speed strength (bodyweight) = speed strength needed to jump and sprint. 2. Speed strength (light implement) = speed strength needed to throw implements of low loads. Now, the dynamic effort method can be organized according to the qualities of power (and speed) being trained. See the chart below. 364

APPENDIX 5 Category of dynamic effort Dyn-e (stsp) (strength speed) Dyn-e (ppadv) (peak power advanced) Dyn-e (pp) (peak power) Dyn-e (spst) (speed strength, bodyweight) Dyn-e (spst) (speed strength, implements)

Load/exercise type. 55-75% 1RM (139) 47-63 % 1RM (140) 30-45 % 1RM (138) 20-40 % 1RM 0-20 % 1RM

If Olympic weight lifts are used, the highest power values may be seen at higher percentages of 1RM.

365

Method Variations In section 1.3 a microcycle is defined as A number of training sessions, built around a given combination of acute program variables, which include progression as well as alternation in effort (heavy vs. light days). Section 1.3 also states that a microcycle could be 4-16 workouts long, depending on the training level of the athlete. A mesocycle is created by sequencing a certain number (for example 3-4) slightly different microcycles, all designed to work on the same (type 2) goal. “A given combination of program variables” (or matrix of program variables) is equivalent to a “method variation” (section 2). Re-phrasing the above paragraphs slightly, the following statements are derived 1. A given method variation is used for one microcycle. 2. A mesocycle consists of several microcycles, each using slightly different method variations, all attempting to develop the same physical ability. 366

Appendix 6 The purpose of Appendix 6 is to deepen your understanding of Method variations. While many method variations will have primary, secondary and even tertiary effects, each method variation focuses on developing one bio-motor ability and is characterized by a specific matrix of • The exercise • Tempo of repetitions (lifting speed, running speed, take off or throwing effort) • Structure of repetitions (example 21s or “sticking the landing”) • The intensity bracket • The volume bracket (# of repetitions per set and per training, length and number of intervals per training) • Rest periods • The variable through which progressive overload is applied. • The variable that may exhibit workout to workout variation. One Variation used

More than one variation used

Progressive overload

Workout-to workout variation

Exercise Tempo Structure of rep Intensity bracket Volume bracket Rest periods Table A6.1. A method variation can be described as a specific matrix of program variables.

367

THE FLEXIBLE PERIODIZATION METHOD Example1: Method variation for Strength training as described in the ISS Block

Exercise Tempo Structure of rep Intensity bracket Volume bracket Rest periods

One variation used X X X X X x

More than one variation used



secondary Primary

X X

Volume is the primary parameter for progression. The volume, through number of sets, is increased INDEPENDENT of the progress of the athlete/client. The intensity (the load used) is only increased when a certain number of repetitions per set and per workout can be completed. Example 2: Heavy-to-light complexes as described in SPP One variation used Exercise Tempo Structure of rep Intensity bracket Volume bracket Rest periods

More than one variation used X X X(possibly)



X(speed)

Possibly X

X

Secondary

X

X

X(secondary)

x

*********************

Progressive overload – a fundamental aspect of training progress – can be applied by manipulating any of the six variables. Variation of intensity and volume within the given brackets should, with few exceptions, always be applied. Each method variation focuses on the development of one biomotor ability. Therefore, it is logical that if more than one bio 368

Appendix 6 motor ability is chosen for the same block, more than one method variation can be used for the given exercise. Here are six key principles behind method variations:

1. Any method variation should have a well defined goal of developing one particular bio-motor ability. As mentioned previously, most method variations will have a developmental effect on at least one other biomotor ability.

2. The goal of the method variation dictates the (combination of) primary desired training adaptations. Key categories of training adaptations include structural, neural, metabolic and cardiorespiratory.

Training Adaptations

Outcome Variable

Strength

Jump/ Throw Energy Systems Strength

ISS Block Metabolic/ Structural

SIS Block Structural/ Metabolic

SSP Block Neural Activation

SPP Block Neural Control

Structural

Structural

Neural Activation Metabolic/ Neural

Neural/ Metabolic

Maximal load

Strengthspeed

Cardioresp. /Metabolic # of long sets/ Workout/ week

Jump/ Throw

# of long sets/ Workout/ week

Energy Systems

# of long intervals/ Workout/ week

Metabolic/ cardioresp. # of sets/ workout/ Week with high intensity # ofsets/ workout/ Week with high intensity Average power over 15-90 seconds

Peak power Max (peak) power

Max speed of translatory movement

SpeedStrength

SEP Block Metabolic/ Neural Control

Metabolic/ Neural/ Cardioresp. # of repetitions or time with target sub-maximal power output

Max speed of translatory movement

Table 3, Appendix 6. Key training adaptations for each block with desired outcome variables.

369


3. The desired training adaptations determine the outcome variables. Outcome variable = The training program is designed to take this particular variable beyond previous levels. While other variables may show an increase during the use of the specific block, the specific focus of the outcome variable is to take it beyond previous levels.

4. The desired outcome variable dictates the independent and dependent variables, as well as HOW to apply progressive overload. “Independent change of a variable” = change of a training variable independent of progress and daily readiness. “Dependent change of a variable” = change of a training variable depending on progress and daily readiness. The following examples aim to explain the concept of “dependent” and “independent” training variables. Example 1. Independent volume, dependent intensity. Perform 4-8 reps with a weight that allows for at least 4 reps with good form. Example 2. Independent intensity, dependent volume. Increase the weight 2.5% per week. Perform 1-5 reps per set.

5. Training variables to which progressive overload is applied A. Intensity (%1RM, % maximal heart rate, % maximal power, exercise impulse levels) 370

Appendix 6 Any training method is strongly defined by the intensity used (see section 2). The volume per set is often as high as possible/within a bracket with the given intensity. On a gross/practical level, the intensity is often determined before an interval/set. The intensity can be changed/adjusted from 1. repetition to repetition within a set (descending sets), 2. set to set within the same exercise (pyramid loading, wave loading), 3. day to day (neural facilitation, recovery), 4. week to week (facilitate the outcome variable) B. Volume (repetitions per set, sec/min per interval, repetitions or minutes per workout or week) The training volume can be changed/adjusted from 1. set to set (pyramids, ladders), 2. day to day (heavy vs light day), 3. week to week While there is a natural limit to the possible intensity that can be used, there is a large range for the possibility of increasing volume per session or week to create the desired training adaptations (“Functional Overreaching” is a prime example, section 1.7). For the reason above, it is easier to overtrain by volume than by intensity. The volume of high intensity training can be increased by breaking the training load into smaller 371

THE FLEXIBLE PERIODIZATION METHOD units (cluster training, interval training, multiple shorter workouts within the week. The number of repetitions per set can be a single number (“open” pyramid loading or rest pause technique), a bracket (patient lifter method) or totally open (avoiding mental barriers, complete auto adjustment). C. Density (volume or work pr unit of time) If the athlete is able to handle a high density program, it is possible for him/her to handle a high volume and potentially a higher number of exercises, within a training session. Density may negatively affect form in strength training. Density may not be a useful tool for progression if there is any constraint on the lifting speed. Progression on density may support a certain level of power development (“perform as many lifts as possible in x time”). D. Tempo (speed of repetitions, movement speed, contact time) Tempo can be changed/adjusted from the eccentric to the concentric phase, rep to rep, within an interval, set to set/interval to interval, day to day and week to week.

372

Appendix 6 E. Range of motion (progressive distance training) Progression on range of motion is only relevant for strength and jump/throw training. Progression on range of motion is related to intensity. An increased range of motion will increase the load of the muscle and decrease the maximal load that can be lifted. Progression on range of motion is related to mechanical work. The distance the weight is displaced is increased. F. Rest periods Typically, progression on rest periods involves decreasing the rest period (simultaneously increasing the density of the training). Progression on rest periods can be within a set (rest pause technique), from set to set, or between workouts (increasing the frequency of training). G. Rate of perceived exertion (RPE) Ex. Gradually increase RPE in a static exercise. Ex. Increase the load when RPE has decreased to x. H. The exercise Increase the complexity of exercise. For example, by adding more movement planes. Increase the load in the exercise. For example, by progressing from two to one limb. Increase the stability demands of the exercise by decreasing the base of support. 373


6. What are the fundamental principles of applying progressive overload? A. The initial performance should be measureable, with respect to the outcome variable. B. A stimulating training load is applied (159) C. The level of any variable (independent or dependent) is gradually changed (increased or decreased) over 4-16 workouts (corresponding to the length of a microcycle. See discussion above.) (In any method variation certain variables may be constant. For example, in body weight exercise, the load may remain unaltered). D. The change in any variable, ideally, should be measureable. E. The change in any variable can follow a pre-determined or cybernetic (auto-regulated) pattern. Pre-determining all variables was the critique point of classical periodization (160) and may have the following consequences i. The pre determined increase of training variables exceeds the rate of progress of the athlete/client and the program cannot be completed or overtraining/injury occur. ii. The progress of the athlete/client exceeds the pre-determined progress in the program and the client/athlete is held back. 374

Appendix 6 Certain aspects of periodization, like concentrated loading and peaking, require pre-determined changes to control and time optimal fatigue and readiness. The independent variable may follow a pre determined pattern. A cybernetic pattern means that “the output is used to modify the input” (160) and takes into account various rates of progress as well as day to day changes in fatigue/readiness. Cybernetic aspects of periodization is a “when..,then..” or “If..,then..” approach, where the variable is increased only when certain performance or readiness criteria are met. Distributed loading warrants the use of a cybernetic use of variables. The dependent variable may follow a cybernetic pattern. Almost without exception, more than one variable is pre-determined, if not for other reasons, then for logistic reasons. Phrasing the criteria for progression as “increase with x OR MORE” may be considered a combination of pre-determined and cybernetic progression. F. The degree/pattern of change of any variable can be gradual or abrupt. Gradual changes in any variable may be related to the use of distributed loading (section 1.7). 375

THE FLEXIBLE PERIODIZATION METHOD Abrupt changes in any variable may be related to concentrated loading. The pattern of change may be linear, stepwise, wavelike or random. Note: Experience shows the wavelike pattern to be particularly effective. Thus, the wavelike increase of variables is the typical method used in FPM (see section 2). G. Increase of the outcome variable may be facilitated by decreasing/manipulating other variables. “Higher” intensity may facilitate performance in subsequent sets or subsequent workouts through neural facilitation Example 1. Overshoot with respect to intensity during the warm up. Example 2. Use a wave-like change of intensity from set to set. Example 3. On “day1” train with an intensity in the higher end of the relevant bracket. On “day 2” train with an intensity in the lower end of the bracket (This strategy is extensively used in the suggested method variations. See section 2). “Lower intensity” (low rep sets, performed with speed) may facilitate speed of movement with heavier loads in subsequent sets or subsequent workouts. “Lower volume/volume load” may facilitate recovery while maintaining “practice”. 376

Appendix 6 On “day1” train with a volume in the higher end of the relevant bracket. On “day 2” train with a volume in the lower end of the bracket. (This strategy is extensively used in the suggested method variations. See section 2.) “Higher volume” may facilitate performance after a sufficient period of recovery (see section 1.7). These changes serve to “keep the body in the adaptive mode, while giving the body enough training sessions to adapt.” H. The suggested “rate of perceived exertion” (RPE) for the method variation affects the optimal number of training sessions within which the method variation should be used. High RPE = fewer training sessions. Lower RPE = more training sessions. Vary the target RPE within the week. The RPE may be controlled through the rep number-to-intensity ratio. (Example. 3 reps with 80% of RM will create a lower RPE than 6 reps with the same load.) I. The structure of the method variation may or may not be tied into a specific number of training sessions. Having the progression tied into a specific number of training sessions, may make the program more vulnerable to unforeseen circumstances like illness, injury etc. 377

THE FLEXIBLE PERIODIZATION METHOD J. The optimal structure of the method variation may be connected to the frequency of training (same training component). K. The method variation is characterized by the relation between the “endpoint” of the progression and the outcome variable. Example of “clear” relation. Single repetition sets to improve 1 repetition maximum. Example of relation involving “transfer”. Strength training to improve jumping ability. L. The structure of the method variation should match the cognitive level of the athlete/client. Simpler is often better. The more the athletes/clients have to think about WHAT to do, the less capacity they will have to think about HOW to do it.

378

“Our only relationship with the future is the present moment.” The Richest Man in Town While teaching a course in a fitness club, I witnessed a personal trainer working with a client. To my amazement this trainer did not carry any paperwork. Where was the program? Was there a specific plan being followed? Was the program memorized? And is this trainer so skilled in memorization that there was no need for recording the client’s progress? Or was this the “put the client on any piece of equipment that is available and run with it” method of training? I believe situations like the one mentioned above create great misperceptions about what it takes to be a trainer or strength coach. I mean, based on the above scenario being a trainer seem EASY! Do you need to read books about that? When we show up in the gym, even with a written program, everyone thinks, “I can do that!” Make no mistake! Everyone can create a training program.

379

THE FLEXIBLE PERIODIZATION METHOD Open a magazine, pull out a few exercises and you have a training program. Make sure that your client does not get (acutely) injured in the gym and you can almost be a trainer. Everyone can create a training program, but not everyone can create an EFFECTIVE training program that matches the needs of the particular athlete/client at that moment in time. Not everyone has the tools that you now have – a series of informed, qualified, step-by-step process about what TO do and what NOT to do. I hope FPM proves to be an important step in your journey to becoming the best possible strength coach or trainer that you can be. In line with the basis for this book, I encourage you to continuously allow the questions about the process of creating training programs guide your educational efforts. As a commitment to you, I too, will keep learning about all aspects of periodization. It is my goal to be a continued resource for useful information. Learn – Develop – Lead. Karsten Jensen

380

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5. Siff M. Organization of Training. Supertraining, 6th ed. Chp 6, p 385. Supertraining Institute. 2004 . 6. Issurin W. General Principles of the Block Periodization Concept. Block Periodization. Chp 1, p 27. Ultimate Athlete Concepts. 2008 7. Simmons, L. “The Conjugate Method.” 2003 Westside Barbell Club. http://westside-barbell.com/westsidearticles/ PDF.Files/ 03PDF/The%20Conjugate%20Method.pdf. 12-mar-2009

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The Flexible Periodization Method For Sports The book and beyond. 2-Day Intensive Seminar. 9 hours each day, including breaks. Learn more about the Flexible Periodization Method and its specific application to sport conditioning. This seminar will explain • the principles behind The Flexible Periodization Method – expanded version. •

the 7 blocks and how to combine them to create a resultproducing macrocycle.

•

the process of creating individualized training programs – Section 4 of the book and beyond.

Participants will also have the opportunity to practice new programming skills, using a current athlete as a case study, ask questions and receive specific feedback. Interested in a specific sport? The Flexible Periodization Method for Sports seminar can be tailored to match your specific sports interests. An understanding of the “Flexible Periodization Method” may enhance participation in this seminar, however, participation in the seminar is possible even if you have not completed the book. Inquire about Karsten’s availability at [email protected].

The Flexible Periodization Method For Fitness The Book and beyond! One day, 9 hours. SUPER intensive! Learn more about the Flexible Periodization Method and its specific application to fitness conditioning. The seminar will explain • The Principles behind the Flexible Periodization Method •

the four blocks that are most relevant for fitness conditioning.

•

the 9 Key Steps to Create a Training Program

•

a variation of “The Flexible Periodization Method” specifically geared to fitness conditioning.

Participants will leave this session with the tools required to create unique and truly individualized training programs for every one of their clients. An understanding of the “Flexible Periodization Method” may enhance participation in this seminar, however, participation in the seminar is possible even if you have not completed the book. Inquire about Karsten’s availability at [email protected].

The Flexible Periodization Method

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