This link has been bookmarked by 1 people . It was first bookmarked on 05 Jan 2009, by palindrome emordnilap.
-
05 Jan 09
-
The micro cycle is the recruitment of a number of different training
sessions. There should be at least two training sessions per micro cycle
that consist of different types of workouts. The micro cycle also should
have specific meaning and purpose. There are many different types of
micro cycles including the introduction, restorative, competitive and
the shock micro cycle. The average micro cycle will range five to ten
days with the average being seven days. -
This cycle is made up of many micro cycles designed around one
specific purpose. Most programs use this cycle to develop one component
of fitness such as strength, power, endurance or some other physical
ability. These cycles range from one to four months. There are many
types of meso cycles including introduction, base, competitive,
restoration, strength and power cycles. - 5 more annotations...
-
-
The Hypertrophy Phase: This phase is intended to condition and build
muscle mass. This phase is characterized by a high volume and low
intensity. In this case, the volume refers to the amount of repetitions
being preformed while the intensity refers to the amount of weight
lifted in relation to your one rep max. The typical load or intensity
lifted is in the 50 to 70% range for three to five sets of 8 to 20 reps.
The average rest between sets is two to three minutes and the average
length of the entire phase is between four to six weeks. These
parameters are intended to build a solid base of support for the
upcoming strength phase.
<!-- [if !supportEmptyParas] -->
<!-- [endif] -->
<!-- [if !supportEmptyParas] -->
<!-- [endif] -->
Chart 1:
Sample
Hypertrophy
Meso
Cycle
Week
Sets
Reps
Intensity
Rest
1
5
10
62%
3
Minutes
2
4
10
64%
3
Minutes
3
3
10
66%
3
Minutes
4
3
8
68%
3
Minutes
5
3
8
70%
3
Minutes
-
The Strength Phase: The goals of the strength phase is to, you guessed
it, increase muscle strength. The parameters for this phase are
characterized with a typical load between 75 to 86%, utilizing three to
five sets of 4 to 6 reps. The average rest is two to four minutes and
the duration is four to six weeks. As you can see, the intensity is
beginning to increase while the volume is beginning to decrease.
<!-- [if !supportEmptyParas] -->
<!-- [endif] -->
<!-- [if !supportEmptyParas] -->
<!-- [endif] -->
Chart 2:
Sample
Strength
Meso
Cycle
Week
Sets
Reps
Intensity
Rest
1
5
6
75%
3
Minutes
2
5
6
77%
3
Minutes
3
4
5
79%
3
Minutes
4
4
5
82%
3
Minutes
5
3
4
85%
3
Minutes -
The Power Phase: This phase is designed to increase the overall power
of the athlete. The parameters of this phase are characterized by
performing three to five sets of 3 to 5 reps with 86% to 93% intensity.
The duration of this phase is normally four weeks. The rest is usually
between three to five minutes.
<!-- [if !supportEmptyParas] -->
<!-- [endif] -->
<!-- [if !supportEmptyParas] -->
<!-- [endif] -->
Chart 3:
Sample
Power
Meso
Cycle
Week
Sets
Reps
Intensity
Rest
1
3
4
87%
3
Minutes
2
3
3
89%
3
Minutes
3
3
3
91%
4
Minutes
4
3
3
93%
5
Minutes -
The Peak Phase: This is the final phase of strength development. This
phase is designed to "peak" on all the abilities that have been
developed earlier. The peak phase is characterized by performing two to
three sets of 1 to 3 reps with 93% or more. The average rest is now
increased to four to seven minutes and the duration is two to four
weeks. You'll again notice that the volume is lower and the intensity is
increased.
<!-- [if !supportEmptyParas] -->
<!-- [endif] -->
<!-- [if !supportEmptyParas] -->
<!-- [endif] -->
Chart 4:
Sample
Peaking
Meso
Cycle
Week
Sets
Reps
Intensity
Rest
1
3
3
95%
5
Minutes
2
2
2
97%
7
Minutes
3
2
1
99%
7
Minutes -
Another problem with the Western method of periodization is that many
abilities aren't maintained. The muscle mass that was built during the
hypertrophy phase isn't maintained throughout the full cycle. Same goes
with the strength phase. The best training weeks are normally the first
or second week of triples coming off the strength phase. Then your
strength begins to shut down because it's very hard to train at or above
90% for longer than three weeks. This is another reason why you may be
able to triple more in training than what you can display on the
platform.
-
-
Would you like to comment?
Join Diigo for a free account, or sign in if you are already a member.