Professional Documents
Culture Documents
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
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
OBryant (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.
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
16
1.2
20
1.3
22
1.4
The Flexible Periodization Method recognizes the natural cycles of the body.
26
1.5
32
38
46
1.6
1.7
Table of Contents
1.8
The Flexible Periodization Method can capitalize on training residuals when needed.
52
1.9
56
62
1.11
68
1.12
74
1.13
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
90
94
94
1.10
1.15
1.16
Chapter 2
2.0
11
2.1
2.2
2.3
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
2.7
tion. (PCC)
(RER)
Chapter 3
272
300
304
312
3.1
312
3.2
316
3.3
320
3.4
324
3.5
3.6
327
12
326
Table of Contents
3.7
Chapter 4
330
332
342
Appendix
348
350
356
362
Method Variations
365
Appendix
2
Appendix
3
Appendix
4
Appendix
5
Appendix
6
Prologue
378
References
380
13
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.
15
MODEL FEATURES
The Flexible Periodization Method is built on
16
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).
The hormonal status of the athlete determines the volume, intensity and frequency of the training from which the athlete can
recover.
What is the training time available for physical practice/ Training time needed for technical preparation?
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
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.
Power to The People (Two sets of five repetitions performed five days per week)(8) works through a high
training frequency and managing fatigue.
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.
21
1.3
Macro cycle
Tapering
Competition
Active Rest
22
Model Features
Mesocycle 1
Stabilizer
Endurance
Preparation Period
Mesocycle 2
Mesocycle 3
Structural
Maximal
Strength
Strength
Mesocycle 4
Sport Specific
Power
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 Chinese 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-layer Chinese
box consisting of the macrocycle, the mesocycle, the microcycle,
the workout, the exercise, the set, and the repetition.
25
1.4
Seasonal Energy
Now, here is a dumb question. Do you feel the same level of energy year round?
No? Thats 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.
26
Model Features
Summer
# of training session per
week
Duration of training sessions
Winter
4-5
2-3
60-75 min
30-45
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.
27
28
Model Features
Graph 1.4.1
29
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 should take 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 dont experience any problems (20).
Circadian Rhythm
A fourth important cycle to look at is the circadian or daily
rhythm.
Lets 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.
30
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 bodys 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.
31
1.5
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
32
Model Features
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 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 seventy 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.
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
36
Model Features
The Maximal Effort Method and The Dynamic Effort Method are
emphasized in the same block template as the Anaerobic Alactic
Method.
37
1.6
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
If we imagine different scenarios it becomes obvious that different plans work best in different situations. For example, if all the
39
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
High
Sequential
# of weekly workouts
Possible # of physical abilities
to include in program.
High
Higher
High
Sequential
42
Model Features
Its 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.
Lets sum it up in the table below.
Periodization system
Parallel system
Non linear system
Undulating system
Conjugate system
Block Periodization
Linear periodization
Table 1.6.2: # of training tasks, training zones and biomotor abilities as indicated in various periodization systems.
I dont 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 athletes goal, athletes training level, weekly training schedule, competition calendar, and progress.
44
Model Features
45
1.7
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.
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
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
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.
49
Training
Age
Work
Capacity
Recovery
Capacity
Concentrated
Loading
3+ years
(advanced)
Distributed
Loading
0-3. (beginner/
intermediate)
High
Low-medium
High
Low/medium
Time in
macrocycle
Soreness
Fatigue
Concentrated
Loading
Distributed
Loading
Closer to competition
Acceptable
Acceptable
Not acceptable
Not acceptable
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
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.
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
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.
53
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
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.
54
Model Features
55
1.9
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.
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.
58
Model Features
Training age.
Injuries.
Number of training session per week.
Number of available training weeks.
Training goals (hypertrophy, relative strength, fat loss, 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
60
Model Features
1.10
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 thinking 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
64
Model Features
Its 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.
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.
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:
65
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, its 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.
67
1.11
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.
69
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
Summary
All training improves functional strength. With specifically chosen program variables, the training protocol can create a
structural response as well.
72
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, its 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.
73
1.12
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,
end.
74
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)
75
Model Features
CONTROL. In order to achieve new performance peaks , neural
control must be improved as well with (sport) specific exercise.
Its 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
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 Jessis program.
78
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.
79
1.13
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)
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.
81
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
reversed in latter phases of the macrocycle.
Fig 1.13.2. A sharp change in training priority from strength and conditioning
to technical/tactical aspects
82
Model Features
Fig 1.13.3. A smooth change in training priority from strength and conditioning
to technical/tactical aspects
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.
83
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)
85
Model Features
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.
87
1.15
88
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.
89
1.16
The year long research that lead to the creation of this book was
driven mainly by questions I couldnt 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.
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.
91
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).
93
DESCRIPTION OF BLOCK
TEMPLATES
2.0
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.
Structure of workouts.
Method used.
Speed of repetition.
Rest periods and rest period activity.
95
Accumulation
Intensification
Transmutation
Realization.
ISS
X
SIS
X
SSP
SPP
SEP
PCC
RER
n/a
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 endurance of stabilizer (tonic) muscles, and THEN improve (the strength of) phasic muscles
(prime movers) (section 1.10).
97
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
ISS
1
2-3
SIS
1
2-3
SSP
3
1
SPP
3
1
SEP
3
1
PCC
4
1
RER
1
3
3.
3-5
2-3
2-3
3-5
2-3
3-5
2-3
2-3
2-3
3-5
3-5
2-3
3-4
3-5
3-4
3-4
3-4
3-4
3-4
3-4
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
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
Workout 2
A1. AE (5)
A2. AE (6)
Workout 3
A1. AE (3)
A2. AE (4)
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).
Workout 1
A1. AE (1)
A2. AE (2)
Workout 2
A1. AE (5)
A2. AE (6)
Workout 3
A1. AE (1)
A2. AE (2)
Workout 4
A1. AE (5)
A2. AE (6)
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
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).
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.
108
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
110
Energy
Systems
Jump/
Throw
ISS
SIS
SSPP
SPP
SEP
PCC
RER
repe(ld)
repe(sd)
rep-e(ld)
max-e
dyn-e
max-e
rep-e
***
repe(ld)
anaerob
(la)
dyn-e
anaerob
(ala)
dyn-e
aerob
m
dyn-e
max-e
dyn-e
anaerob
(ala)
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.
Intensity of training
< 65 % 1RM
65-85 % 1 RM
80-130 % 1RM
0-75 % 1RM
Low, medium, high
45-100 % VO 2 max
70-100 % max energy turnover
45-90 % max energy turnover
100 % max energy turnover
113
# 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).
114
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).
Jump/Throw
116
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.
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
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.
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.
119
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.
121
122
ISS
SIS
SSP
SPP
SEP
Fig 2.0.2. Hennemans Size Principle (114). SO: Slow oxidative motor units.
FOG: fast oxidative motor units. FG: Fast glycolytic motor units.
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
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
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
132
Jonas Rasmussen, World Champion Mens 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 Bro for Team Danmark.)
133
2.1
2.1.1
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
3-5
2-3
2-3
3-5
2-3
3-5
2-3
2-3
2-3
3-5
3-5
2-3
3-4
3-5
3-4
3-4
3-4
3-4
3-4
3-4
134
2.1.2
Workout 2
A1. AE (5), rep-e(ld)
A2. AE (6), rep-e(ld)
Workout 3
A1. AE (3), rep-e(ld)
A2. AE (4), 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.
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)
Workout 3
A1. AE (1),
rep-e(ld)
A2. AE (2),
rep-e(ld)
Workout 4
A1. AE (5),
rep-e(ld)
A2. AE (6),
rep-e(ld)
B1. AE (3),
rep-e(ld)
B2. PP (1),
rep-e(ld)
B1. AE (7),
rep-e(ld)
B2. PP (3),
rep-e(ld)
B1. AE (3),
rep-e(ld)
B2. PP (1),
rep-e(ld)
B1. AE (7),
rep-e(ld)
B2. PP (3),
rep-e(ld)
C1. AE (4),
rep-e(ld)
C2. PP (2),
rep-e(ld)
C1. AE (8),
rep-e(ld)
C2. PP (4),
rep-e(ld)
C1. AE (4),
rep-e(ld)
C2. PP (2),
rep-e(ld)
C1. AE (8),
rep-e(ld)
C2. PP (4),
rep-e(ld)
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.)
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
Workout 2
A1. Exc 1 (AEP)
A2. Exc 2 (AEP)
A3. Exc 3 (AEP)
A4. Exc 4 (AEP)
A5. Exc 5 (AEP)
A6. Exc 6 (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.
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)
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
2.1.3
Exercise Selection
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.
Jump/throw Workouts
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.
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
Summer
4-5
60-75 min
Winter
2-3
30-45 min
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).
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).
Intensity
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 %
150
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.
153
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.
Day 2: ? x 18-25
154
Day 1: ? x 10-17
Day 2: ? x 18-25
1. Assess the average height of 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).
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
159
164
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 Bro for Team Danmark.)
165
2.2
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
3-5
2-3
2-3
3-5
2-3
3-5
2-3
2-3
2-3
3-5
3-5
2-3
3-4
3-5
3-4
3-4
3-4
3-4
3-4
3-4
166
167
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)
Table 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(ld)
C2. PP (1),
rep-e(ld)
B1. AE (7),
rep-e(ld)
B2. PP (3),
rep-e(ld)
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. 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
169
Workout 1
Workout 2
A1. Cyclic 1
(AGC)
A1. Cyclic 1
AGC)
A2. Cyclic 2
AGC)
Table 2.2.3. First choice energy system workout for cyclic sport in the SIS
block. Third column shows example of an Anaerobic Fitness Circuit.
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 2.2.4. First choice energy system workout for team sport, racquet
sport and martial arts.
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)
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
workout 2). In such a scenario, jumps may be progressed from a
natural shorter contact time to a naturally longer contact time.
171
Jump/throw Workouts
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.
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.
Summer
Winter
4-5
2-3
60-75 min
30-45 min.
Table 1.4.
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)
177
Type of jump/throw
Intensity
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.
(Total) training volume starts lower than the end of ISS. Total
volume is increased independently towards the top of the
178
Intensity
Low
High
Volume/Set
High
Low
Total volume
High(60%)
Low(40%)
2.
3.
4.
5.
6.
182
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%)
183
4. Add one set and 5-1 pounds per workout, per week to
match the chosen progression on volume.
4. Add one set and 5-1 pounds 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.
188
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
189
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
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
196
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
SPP
3
1
SEP
3
1
PCC
4
1
RER
1
3
2-3
2-3
1
1
3-4
3-4
4
4
5
5
3-4
198
199
Workout 2
A1. PP (1), max-e
A2. PP (2), max-e
A3. PP (3), max-e
Workout 3
A1. PP (1), max-e
A2. PP (2), max-e
A3. PP (3), max-e
Table 2.3.1. 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
Workout 3
A1. PP (3), max-e
A2. PP (4), max-e
A3. PP (1), max-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)
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, 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
Workout 1
A1. Cyclic 1 PP(long)
Workout 2
A1. Cyclic 1, PP(long)
B1. Cyclic 2, PP(long)
Table 2.3.2. 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).
201
Workout 1
A1. Exc, 1
PP(long)
A2. Exc, 2
PP(long)
A3. Exc, 3
PP(long)
Workout 2
A4. Exc 4
PP(short)
A5. Exc 5
PP(short)
A6. Exc 6
PP(short)
Workout 3
A1. Exc 3,
PP(long)
A2. Exc 2,
PP(long)
A3. Exc 1,
PP(long)
Workout 4
A4. Exc 6,
PP(short)
A5. Exc 5,
PP(short)
A6. Exc 4,
PP(short)
Table 2.3.2. First choice energy system workout for team sport, racquet
sport and martial arts.
Workout 2
A1. Jump 1, dyn-e
A2. Throw 1 dyn-e
A3. Jump 2, dyn-e
A4. Throw 2, dyn-e
Table 2.2.5. Superset alternating two jumps and two throws to allow for the
longest possible recovery time.
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.
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).
203
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.
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
205
206
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.
%1RM
Assistance
Exercise
Primal
Pattern
20-75/
76-95
47-75/
80-150
Duration
(set)
90s-4min/
20-70s
<20 sec
Repetitions/
session
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).
208
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
10-25
80-300
********
10-25
150-250
*********
3-25/1040+ m
50-250
150-500
3-6(10)
12-60
50-120
5-10
15-40
**********
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.
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%)
Intensity
High
Low
Med
Low
Volume/Set
Low
High
Med
High
Total volume
Low(20%)
High(40%)
Med(30%)
Low (10%)
212
Standing Cable Push with weight and band resistance. A great excercise to
help improve throwing or punching.
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
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
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
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.
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
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
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
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
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).
221
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
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.
222
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
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
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 training
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.
High
Low
Med
Low
Intensity
Day 1
Day 2
Day3
High
Low
Med
Volume/
Set
Low
High
Med
High
Total
volume
Low(20%)
High(40%)
Med(30%)
Low (10%)
Volume/
Set
Low
High
Med
Total
volume
Low(20%)
High(50%)
Med(30%)
Day 1: ? x
Day 2: ? x
Day 3: ? x
Day 4: ? x
5s, PP(short)
15s, PP(long)
10s, PP(short)
20s, PP(long)
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
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.
237
2.4
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
30 min:
strength (AE or
PP)
45 min:
strength (AE or
PP)
Table 2.4.2.1. Workout structures in SPP with varying time allotted to power
training.
239
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.
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.
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
241
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)
Example 2
A1. Cyclic 1, PP (short) (loaded)
A2. Cyclic 2, PP (short) (unloaded)
A3. Cyclic 3, PP (short) (assisted)
Example 2
A1. Horisontal bounding
A2. Sprints with flying start
245
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
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.
Summer
4-5
60-75
min
Winter
2-3
30-45
min
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.
247
20-75/
76-95
47-75/
80-120
Duration
(set)
90s-4min/
20-70 s
<20 sec
Repetitions/
session
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).
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
249
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
High
Low
Med
Low
Volume/
Set
Low
High
Med
High
Total
volume
Low(20%)
High(40%)
Med(30%)
Low (10%)
Table 2.4.5.1. Weekly distribution of volume and intensity for powerworkouts in the SPP block.
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
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
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
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
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.
256
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
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
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
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-to- light
structure.
262
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
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
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.
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.
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.
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
? (1/2/3) x 60/80/40
A4. Flying Sprint
? x 60/80/40
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
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 interval.
271
2.5
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
3-5
2-3
2-3
3-5
2-3
3-5
2-3
2-3
2-3
3-5
3-5
3-4
3-5
3-4
2-3
3-4
3-4
3-4
3-4
3-4
2.5.2
Strength-Power-Endurance Workout
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.
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.
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.
275
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
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
Summer
Winter
4-5
2-3
60-75
min
30-45
min
279
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/
session
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
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)
281
282
Intensity
286
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
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.
290
291
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.
Day 4.
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.
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"
296
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.
297
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.
298
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.
299
2.6
2.6.1
Goal of PCC
Taper and peak for competition.
2.6.2
2.6.3
Exercise Selection
2.6.4
2.6.5
Method Variations
As mentioned in section 2.6.2, no new method variations are introduced in the PPC blocks.
303
2.7
2. 7.1
Goal of RER
2.7.2
304
305
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
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.
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
(MBs 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)
308
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.
310
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 Bro for Team Danmark.)
311
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
SIS
SSP
SPP/
SEP
PCC
RER
Maximal
High
Medium
Low
Suppressed
Table 3.1. Relation between blocks and the level of the functional indicators.
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
318
319
320
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.
323
3.4
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.)
325
3.5
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 athletes readiness.
326
3.6
329
Training
content
by day
Day 5
Day 4
Speed/
Endurance
Strength
(upper
body)
Speed/
Endurance
Day 2
Strength
(lower
body)
Strength
(upper
body)
Strength
(lower
body)
Day 1
Speed
Speed
Day 3
Strength
(upper
body)
Strength
(lower
body)
Speed
Strength
(combined
upper
+Lower
body)
Speed
Speed
3.7
330
331
332
Internal biochemistry.
Internal organs.
Posture
Stability
Balance/coordination
Strength
Power/speed/agility
Endurance
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.
337
338
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.
Its 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
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.
339
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
cant 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).
340
341
Appendix 1
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.
343
Appendix 1
346
Appendix 1
347
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
***
348
Appendix 2
ISS
2
SIS
2
SSP
2-3
349
SPP
3-4
SEP
2-3
PCC
1-2
RER
0
Appendix 3
3. Daily training of high volume and/or intensity reduces
resting levels of testosterone, negatively affecting the
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 content (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
351
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.
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
352
Appendix 3
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.
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
353
THU
WO3
FRI
WO4
SAT
WO5
SUN
354
Appendix 3
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.
355
Appendix 4
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 Vo 2 max. 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.
357
Activity
Running, other non-specific activity, or semi specific activity
Semi specific or specific activity
Specific activity
Specific activity
Appendix 4
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.
359
360
Appendix 4
361
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).
362
APPENDIX 5
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
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 athletes
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.
363
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.
364
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 variation 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.
365
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.
366
Appendix 6
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
Progressive
overload
Workout-to
workout variation
secondary
Primary
X
X
More than
one variation used
X
X
X(possibly)
Progressive
overload
X(speed)
Possibly
X
Secondary
X(secondary)
*********************
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/
Cardioresp.
Metabolic/
Neural
Maximal
load
Strengthspeed
Cardioresp.
/Metabolic
# of long
sets/
Workout/
week
Jump/
Throw
# of long
sets/
Workout/
week
Energy
Systems
# of long
intervals/
Workout/
week
# 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.
368
Appendix 6
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.
Appendix 6
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).
371
Appendix 6
Appendix 6
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.
375
Appendix 6
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.
377
378
Prologue
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
379
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396
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 Karstens availability at
flexibleperiodization@yestostrength.com.
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 Karstens availability at
flexibleperiodization@yestostrength.com.