The problem of periodization

I know, I know I have written extensively on this. But the debate it deserves. After all, periodization is frustrating at first sight, the need for the mandatory and logic. To dig a little 'later, though, and communicate the problems to light.

bin to explain, to share an issue that was recently sent to me by a car in Australia, believe that their identities secret, and not Germany, the question:

"Hello Jack, I've been training Muay ThaiLotta, who had 18 fights. Willingness to fight in about 18 weeks. I planned to do a little 'periodization for him. EDT treated during the first 6 weeks: muscle based on the logic of routine: Dumbbell snatches left / right, squats / push-up, handlebars turkish get-ups, abdominal work. So the next six weeks I Kettlebells work, greater speed and capacity for work, etc. increase the speed and performance of components, as in the second six weeks, and 3 are blocked. As you probably know, MuayThai fighters need to maintain their weight, and cut a little 'weight, because it gets too close to the fight. What do you suggest to make the program interesting and stimulating, with a strong component of strength training without it, the excessive weight gain (although not all the muscles?)

Of course, the first problem (in this case) that the fighters do not know the strengths and weaknesses. So my answer is usually helpful to the fullest. That said, the question of whatPerhaps the most important decision you have to distribute the workload for a period of several weeks to think about having a job for a while '(say 3-4 weeks for the purposes of this discussion), then the type of work a bit ', and finally a third type of work for the final phase of training.

Or ...

You can always decide what kind of work is most needed and then only to perform such work for the complete training?

Or is the thirdOption?

periodization "Traditional"

The first option is, like most people, the thought "traditional" periodization or "traditional." After all, the "periodization" word has its roots in the work of "time" is defined as the long break at various times, each with its own character and / or destination. However, this approach is based on two important premises, or even not taken into account:

# 1: Jack of All Trades Master of none: aprinciple of the traditional approach is that if you improve on a number of attributes of sports while trying to make their efforts (and results) is reduced. And this is a valid number.

# 2: The development of specific attributes can be the basis for the development of other attributes, as, for example, the development of muscle hypertrophy can help maximize the acquisition of maximum force in a subsequent cycle. This is because, ceteristhe same strength, thicker muscle fibers of a fiber thinner. The idea that the fibers are often employed on the first stage of hypertrophy, and then train the nervous system, these fibers effectively in the next phase of maximum force. Again, a solid basis for the traditional approach.

There were traditional periodization is ...

I thought it might be worth considering how the athletes trained before the arrival of periodization.And as you may have guessed by now, just to the athletes in his sport event that is practiced here. Fighters fight. Pilots. Lifter raises the weight that they could all the time. So, this area (if applicable), this approach has been? I would say two:

# 1: The training was made possible in specific activities. The principle of specificity of the rules.

# 2: There is a better method was developed (yet).

OK, that's it: two approachesvalid conceptual basis. I have not mentioned yet, but the disadvantage of both approaches, we will see now ...

Disadvantages

Problems with the traditional pre-

Each time you use a very specific time, you run the risk of neural accommodation, burnout and overuse injuries. They also lack a method to exploit the advantages of more modern approaches to load balancing. N keyProgressions, without deload cycles, and so on. Another problem that I have said is that you still have the problem of making any trading.

Problems with the traditional approach

Interestingly, the traditional approach solves all these problems, but in the process, created new problems. The most troubling of these problems is the lack of continuity that affect the traditional approach: The time and energy devoted to the development of an attribute (eg, hypertrophy)wasted because this attribute has deteriorated during the next phase, attention was paid to the development of a new attribute. When I hear in the past said it is like Spanish in the first degree, second degree in French and Italian in the third class is never boring, but never make real progress.

Towards more

a concept that I have ever seen - Curiously, the best approach for the periods in a cross between the two approaches areWrite to someone else. It is a mixture of approaches "standard" and "competitor". In other words, using a series of multi-step progression in a context of high specificity. The best of both worlds.

Let's see how this could be the sport of powerlifting research. With the first approach, we have discussed above, if the answer to 18 weeks to train, you go as hard as possible, with a rate of 1, almost all the exercises when you are sick orinjured.

With the second method, which could make the formation of general fitness for the first 3 weeks, then work for the extension of six weeks, the maximum power for 8 weeks, and finally a deload week 18.

What is the "best" approach?

First, there is always the best of their energy in the three competitive lifts. You can (and probably) a handful of "support" to remove the attributes of weakness, he can not focus solely on the work ofContest. These attributes may include such things as injury rehabilitation, enlargement, speed, ability to work. As competition nears, however, seems less specific work to free up resources for other tasks.

If the recovery is necessary, is not received by the shift to non-specific tasks or media of low intensity, which is facilitated by a reduction in training volume. In other words, instead of the 6x2 application with 90% in the bank, you can do 2x2 with 90%. As a weightlifter,You must live and die by the three contests. You always have priority over anything else. The only exceptions to this rule are the following:

1) One or more of the three elevators caused or aggravated an injury which must now be taken into account.
2) One or more of the three elevators is no longer a primary weakness. One example is a forklift squat with a special bank, but a poor man. In this case, should reallocate resources from the bench to sit and trainingTraining.

Finally, any approach worthy of the "best" as being "turned into a dime," described as improving the weakest link is no longer the weakest link, and a new weakness will be the weakest link in new ones. The teaching approach should be flexible enough to be yours, who gather around this reality in a given time.

The approach that we have seen, as all athletes train smart and train smart as every coach and trainer of athletes. All education systems to be used successfullyPrinciples we have discussed above, even if you do not know, even if people do not know when to use these systems.

I hope this article sparks your creative thinking on the subject. If so, please share your thoughts by clicking on the link below!

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