Super simple periodization
Published: 2021-04-13
(Last updated 2024-10-18)
While some consider periodization the ultimate sport science that we must constantly perfect by tweaking half a percent here and half percent there, others - and the author belongs in this camp - are a bit more sceptical. Let’s avoid complicated periodization schemes for now and look at a very basic way to plan your training long term.
Table of Contents
The issue with periodization
Periodization promise peak performance at a given time. Or at least that’s the purpose of periodization. There have been volumes upon volumes written about how to properly peak for the Olympics and the World Championships. The Soviet and East German scientists in particular spent a ton of resources on it and I admit it makes very interesting reading. I have many of those books here at home. I will certainly not call it worthless as it has helped many athletes to achieve great victories.
But what about those who performed better just the month before the Olympics or the first competition after? Or the Bulgarian Olympic weightlifters who pretty much threw periodization out the window and beat the 270 million number crunching Soviets with a meager population of roughly just 6 million? Not to mention you, dear reader, are you looking to perform at your peak precisely in four years? Let me introduce you to something way simpler, and for many probably a lot more effective.
Some like Dan Brown, others like Russian Weightlifting Yearbooks.
Reps or weight
The idea is very simple, like most good ideas are:
- For 3-6 weeks focus on improving your 6-8 rep max.
- For 3-6 weeks focus on improving your 1-3 rep max.
- Repeat.
Note: these numbers are for gymrats, powerlifters, strong(wo)men, etc. Not Olympic weightlifting!
I could complicate all this and call it something fancy like “accumulation phase” and “intensification phase”, or pehaps talk about a “volume block” and an “intensity block”, or better yet a “hypertrophy cycle” and a “strength cycle”. I could also talk about how it’s optimal to do exactly four and half weeks of the “volume accumulation hypertrophy” and that you should always start with 10 reps (except for squats which always starts with 11) and use 2.8 exercises divided by the root of 59.
Forget all that. Let’s keep it simple and don’t worry about details. Why 3-6 weeks? Because after that you’re likely getting a little bored and adaptations are setting in if you’re putting enough stress on your system. Why 6-8 reps? Because the contraction isn’t too fast nor too slow to put on significant muscle mass… And it’s a nice break from heavy singles, doubles or triples. Why 1-3 reps? Because it will make you strong and improve skill.
The above list of three could serve as your only guidelines but if we want to complicate it further we can add two more points:
- Start each phase a little “too light”. The first session should make you feel good!
- Aim to end each cycle with slightly heavier weights or slightly more reps than the previous one. Don’t get greedy, if you can make small improvements over and over you’re on your way to greatness.
That’s all. Really, you could become a champion training like that. I know because I've trained champions with those guidelines. The actual program you use to increase your rep maxes will probably have to change at least every 2 or 3 cycles, though I prefer to change it each cycle most of the time.
TL;DR
- For 3-6 weeks focus on improving your 6-8 rep max.
- For 3-6 weeks focus on improving your 1-3 rep max.
- Start each phase a little “too light”. The first session should make you feel good!
- Aim to end each cycle with slightly heavier weights or slightly more reps than the previous one. Don’t get greedy, if you can make small improvements over and over you’re on your way to greatness.
- Repeat.
Happy lifting!
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Online training. "Not complicated" doesn't mean it's something you want to deal with. If that statement fits you and you just want a "do this"-training plan then get in touch. I help regular folks who want to be strong, as well as athletes - from rank beginners to international level lifters.
Workshops. I occasionally do workshops and seminars for those who want to get in to the nitty-gritty of planning training long-term and short-term.