Training methods for powerlifting. Cycling training in powerlifting. Low-intensity and high-volume cycles

Currently, on sites dedicated to powerlifting, among the many proposed systems and methods of bench press training, in some sources there is the so-called “peak cycle”, in other sources “Russian Pyramid” by Yuri Verkhoshansky, which is used in basic strength exercises: snatch, clean and jerk, deadlift, squat, bench press and clean. The names are different, but the training system itself is the same. I was interested in this system, and I decided to familiarize myself with the original source. Unfortunately, I did not find such a system in the works of Doctor of Pedagogical Sciences, Professor Yuri Vitalievich Verkhoshansky. I did not find a “peak cycle” when leafing through magazines dedicated to powerlifting and other strength sports. But I did not give up, and my search was not in vain. In the book entitled “Volume-strength training system” (2006), author-compiler L.V. Aksenova in the chapter “Russian Pyramid” writes: “If you are striving to develop a unique strength in yourself, but the path of trial and error has led you to a dead end, try out the “Russian Pyramid” of Professor Yu. Verkhoshansky. This is the first in history of sports, a truly scientific method of strength training that guarantees records! Its amazingly effective system, as evidenced by records Soviet weightlifters , Yuri Verkhoshansky in outline developed in the early 50s XX century." I read the same statement (word for word) in the book of V.D. Chingisov. "Bodybuilding, athleticism for everyone" (2009) and T. Rutskaya " Strength training. How to build strength by exercising without a trainer" (2010) .

Referring to Verkhoshansky, the above-mentioned authors reveal the secret of the “Russian pyramid”, which lies in a scientifically based scheme for distributing loads over six training weeks impact strength training , plus four weeks of complete rest before starting another six-week strength cycle. In addition, single-strength exercise requires two workouts per week. The first workout is characterized by a medium level of intensity, the second - incomparably higher. Over the course of four weeks, the loads increase in a progressive manner, further in the intensity drops sharply - this makes it possible to prepare the athlete’s body for an “explosion” of strength at the end of the last training week. After such a scheme, a result with an increase of 3–5 percent is guaranteed! In addition, weightlifters and powerlifters must calculate their training plan so that the strength peak occurs on the day of the competition. Each workout is based on a progressive load pattern, determined as a percentage of the maximum (100%). This is very convenient because it allows you to adapt the system to the capabilities of any athlete.

Having analyzed the statements of L.V. Aksenova, Chingisova V.D. and T. Rutskoy, I would like to disagree that the “Russian pyramid” system is Verkhoshansky’s technique and that Soviet weightlifters set records in the 50s thanks to this system.

Firstly, Yuri Vitalievich Verkhoshansky (1928-2010) was a freshman student at the State Central Institute in 1948 physical culture. And in the 50s he could not yet be interested strength exercises, because he was involved in athletics.

Secondly, his first methodological article entitled “Our Experience” was published in 1953 year in the newspaper " Soviet sport"and is dedicated to the peculiarities of organizing winter training for track and field athletes. In it, Verkhoshansky described how to organize a warm-up so as not to catch a cold, how to use snow-covered paths to make running more difficult, and how to use a special mount made of copper wire in the form of staples on sports shoes that help reduce slipping while running in the snow. IN 1954 year in the magazine “ Athletics” another of his articles “Techniques of the strongest jumpers of the USSR” was published with six film images of the triple jump performed by the finalists of the USSR championship with a detailed analysis of their technique. IN 1957 Verkhoshansky wrote a methodological article “Barbell in the training of track and field athletes,” which talked about the advisability of using exercises with a barbell in the training of track and field jumpers.

By the way, in those years, any idea about using barbell exercises in training track and field athletes, and not just track and field athletes, but jumpers and sprinters, looked absurd, because they “should have had the muscles of a deer, not the muscles of a bull.”

In the following article “Masters are trained at the university”, published in 1960 year in the “Athletics” magazine, Verkhoshansky described in detail how in the conditions of a university, with its specific schedule, the presence of tests, sessions and vacations, it is possible to organize serious work on training athletes high class. Here a specific methodological system for training high-class jumpers in a university environment was formulated.

IN 1964 year in the magazine “Athletics” No. 7 under the title “New in the training of jumpers,” Verkhoshansky first proposed a training exercise, which was later destined to become one of the recognized “leaders” in speed-strength training of athletes around the world - jumping after a deep jump. This discovery brought the famous athletics coach, MAI teacher, Candidate of Sciences, Professor Yuri Verkhoshansky world fame and the honorary title of “father of plyometrics.” In the same year he was invited as a teacher at the department athletics GCOLIFK.

IN 1966 year, in the article “Are depth jumps useful”, Yuri Vitalievich gave specific, reasoned and precisely described recommendations for the use of this new training tool.

In the article “Speed-speed system” strength training"(Athletics, No. 9, 1966 ) for the first time a completely new methodological approach to training was formulated, the meaning of which was that speed-strength training should be of a systematic nature, that is, it should be not just a set of training tools (strength), but part of a systemic complex focused on the development of specific strength abilities.

IN 1970 In 2009, the publishing house “Physical Culture and Sport” published a book by Yuri Vitalievich Verkhoshansky, “Fundamentals of Special Strength Training in Sports,” in which he summarized the results of more than ten years of scientific and pedagogical activity.

Thus, in the period from 1953 to 1970, Yuri Vitalievich Verkhoshansky did not have articles entitled “Russian Pyramid” or “Peak Cycle”. Besides in his system, the load was planned in KPSh, and the weights in %.

I note that the first sentence “ express the total load of exercise and training in kilograms of weight lifted" was recorded in 1956 year in the textbook by N. I. Luchkin “Weightlifting”. But the intensity criterion in the form of the average weight of the barbell for determining the intensity of the load of weightlifters was first introduced in his works by L.P. Matveev in 1959. Later specialists in weightlifting (N.N. Saksonov, A.S. Medvedev, A.N. Vorobyov, 1963; A.N. Vorobyov, 1964; S.P. Bogdasarov, 1965; A.S. Medvedev, 1965 etc.) began to be widely used average weight barbells to express the intensity of the training process.”

And now my arguments regarding the establishment records by Soviet weightlifters thanks to supposedly effective system Verkhoshansky in the 50s of the last century.

Firstly, Soviet weightlifters took part in the World Championships for the first time in 1946 year (Paris). Grigory Novak was the first Soviet athlete to be awarded the official title of world champion. Silver medals were won by V. Svetilko (67.5kg), Y. Kutsenko (over 82.5kg). Bronze medalists were M. Kasyanik (60kg) and G. Popov (67.5kg). The USSR national team took second place, behind the US team, and the Egyptian team took third place. By the end of 1946, 28 amendments were made to the USSR table of records, athletes improved world records 16 times

IN 1947 In 2009, Soviet athletes took part in the European Championships (Helsinki) for the first time and took first place. Swedish weightlifters were in second place and Finnish athletes were in third place. In 1950, at the 25th World Championships, the USSR national team took third place, the Egyptian team took second place, and the US team took first place.

IN 1950, speaking at the European Championship, Soviet weightlifters (R. Chimishkyan, E. Lopatin, V. Svetilko, V. Pushkarev, A. Vorobyov and Y. Kutsenko) won the title of champions in six weight categories.

IN 1953 year, the USSR national team won the title of world champions for the first time in team championship. The United States is in second place and Egypt is in third. In the individual competition, the world champions were I. Udodov (56kg), N. Saksonov (60kg), A. Vorobyov (82.5kg), silver medalists - R. Chimishkyan (60kg), D. Ivanov (67.5kg), T. Lomakin (82.5), Yu. Duganov (75kg) won the bronze medal.

It is unlikely that in those years, 25-year-old Verkhoshansky could influence the already established method of training USSR weightlifters.

WITH 1984 By 1993 Verkhoshansky held the position of professor of the department for a year weightlifting. And from 1984 to 1986, I worked with the USSR junior weightlifting team, where I met with famous coaches A.S. many times. Medvedev and R.V. Plyukfelder. In conversations about training methods, none of them then mentioned either the “Russian pyramid” system or the “peak cycle”.

IN 1986 year during the joint junior teams of the USSR and Bulgaria (in Tsakhkadzor and Varna) we also discussed various techniques training with the head coach of Bulgaria, Ivan Abadzhiev, who recognized the training of Soviet weightlifters as the best in the world. Abadzhiev said that Bulgarian specialists, as well as weightlifting specialists from other countries, took all the best from us. But even in those years, no one in the USSR trained using the “Russian pyramid” method - I can say this with great confidence.

In the second half of the eighties, during the period of “Gorbachev’s perestroika”, Yu.V. Verkhoshansky met American experts in the field of bodybuilding and strength training. He has completed several works on training planning for bodybuilders and powerlifters, which have been published and used in the United States. Perhaps the “Russian pyramid” system was written during this period, which, again, I doubt.

Let's analyze the following system of Y.V. Verkhoshansky (see table 1).

Table 1

Russian pyramid (peak cycle) Yu.V. Verkhoshansky

Analysis of the “Russian Pyramid” system showed that the training cycle consists of six weeks, in each of which two training sessions are planned. They, in turn, are divided into an “easy” day – 1 training session and a “hard” day – 2 training session.

Rice. 1 Load indicators in weekly microcyclescompetitive mesocycle Yu.V. Verkhoshansky

In Fig. 1 clearly shows how, over the course of 6 weeks, each new week the load in volume and CP gradually decreases, but the intensity remains almost at the same low level (see Table 2). It ranges from the highest intensity of 64.7% to the lowest intensity of 61.7%.

Having worked with athletes for almost forty years, I have been convinced more than once that the higher the relative intensity of the training load (in powerlifting, approximately 72+_2.5%), the higher the result in competitions. I found confirmation of this fact in the books of the Honored Master of Sports of the USSR, Honored Trainer of the USSR, Doctor of Medical Sciences, Professor A.N. Vorobyova (1977). He wrote that with increasing intensity (other things being equal), sports results improve, the relationship is linear.

The intensity of the load is currently determined by three parameters: the average weight of the barbell, the number of lifts of 90 - 100% of the weights and the distribution of the KPSh by intensity zones depending on the size of the load (see Table 2).

table 2

KPSh – number of barbell lifts.

ER – averaged relative intensity, as a percentage of the bestresult.

SV – conditional volume.

In the “Russian Pyramid” system, when distributing the load across intensity zones, you can see that the largest load in terms of conditional volume (CV) - 6850 and the number of barbell lifts (RBR) - 109 is planned in the first week. The highest average relative intensity (ARI) - 64.7% - occurs in week 3. In each subsequent week, the plan offers climbs in higher zones. For example, in week 2 – 12 lifts in the 85% zone, in week 3 – 6 lifts in the 90% zone and in week 4 – 2 lifts in the 95% zone. At the same time, the SV and KPS decreases every week. The lowest ER—61.7%—was at week 5.

In Fig. 2 shows that the highest load on the CPS is planned in the zones: 61-70% - 26%, 50% - 25% and 51-60% - 20%. The first 3 zones make up 71% of the total volume intense load. Very low CPS in the 80% zone - only 9%.

Rice. 2. Load indicators by intensity zones in weeklymicrocycles of the competitive mesocycle Yu.V. Verkhoshansky

A. N. Vorobyov (1971) argued that the main part of the load in the training of modern weightlifters uses predominantly weights of 70% (of the maximum) and above. Lighter weights account for about 10% of the total load.

In the “Russian Pyramid” we see that 45% of the total volume of the mesocycle is planned for the first two warm-up zones of 50 and 60 percent weights.

An analysis of the load distribution across the CPS in weekly microcycles showed that the largest load, 23.4% of the total load, is planned for the first week. The remaining 5 weeks are less than 20% with a smooth decrease in each week (see Table 3 and Fig. 3). The magnitude of the load volume of the weekly microcycle, as well as training session, is often graded into 4 categories: small, medium, large, maximum volume. It is most expedient to determine the relative values ​​of the parameters of the volume of loads in weekly microcycles as a percentage of the total volume in the mesocycle.

Many specialists power types sports believe that if the volume of training work of the weekly cycle is less than 20%, then it can be considered small, if it is from 20 to 30% inclusive, then it can be considered average, over 30–40% - large and more than 40% - maximum.

Table 3

Distribution of load across the KPS in weekly mesocycles

Based on the above, we can conclude that in the first week the CPS load can be considered average, and in all subsequent weeks (from 2 to 6) it can be considered a low load.

Rice. 3. Distribution of load across the KPS in weekly mesocycles

So, the analysis of the “Russian Pyramid” methodology showed that the planned load in terms of the volume of the CPS is small, and the intensity below the 65% level is low intensity. This technique may be good for junior athletes, but for high-class athletes it is planned to have a small load and low intensity.

A.N. Vorobyov (1989) argued that by applying any volume of load with low intensity, as some of our athletes do, one can never achieve high results. This is an axiom.

Thus, from all of the above, I want to express my thought about what confuses me about the distribution of loads according to the “Russian pyramid” system, allegedly proposed by Yu.V. Verkhoshansky, in the articles that I analyzed.

Firstly, in some works by Yu.V. Verkhoshansky, which I read, the load is offered with a higher intensity. For example, in the 1988 monograph “Fundamentals of Special physical training athletes" and in the 1997 work "Fundamentals of methods for special strength training of weightlifters", Yuri Vitalievich emphasizes: "To develop maximum strength with a moderate increase in muscle mass, weights weighing 70–90% are mainly used." And then he gives recommendations for strength training using “ repeat-batch method", which is characterized by the volume of work due to a large number of lifts and approaches. The movements are performed slowly, without relaxing the muscles between lifts. Several approaches are combined into a series that is repeated several times. The author identifies three main variants of the repeated-serial method, differing in the primary focus of the training effect: with a moderate increase in muscle mass; significant increase in muscle mass; aerobic strength.

To develop maximum strength with a moderate increase in muscle mass, weights of 70–90% are generally used. Here are several options proposed by Verkhoshansky:

1. Weight weight 70 - 80%, 5 - 6 repetitions in one approach. In a series of 2 - 3 approaches with a rest of 4 - 6 minutes. 2 – 3 series with a rest of 6 – 5 minutes.

A series of 3 approaches is performed:

1) weight 80% – 10 times;

2) weight 90% – 5 times;

3) weight 93 - 95% - 2 times with a rest pause of 4 - 5 minutes.

In a training session there are 2 - 3 series with a rest of 6 - 8 minutes.

Four approaches with a rest of 5 - 6 minutes:

1) weight 70% – 12 times;

2) weight 80% – 10 times;

3) weight 85% – 7 times;

4) weight 90% – 5 times; 2 series with rest 8 – 10 minutes.

Yu.V. Verkhoshansky notes that this option is not for beginners, but for qualified athletes, and it contributes well to the development
maximum strength for conditions of slow movements, but is ineffective for the development of explosive strength and speed of movements. Therefore, it is advisable in a small volume at the beginning of the annual cycle.

According to the assessment of the Honored Trainer of Russia, Candidate of Pedagogical Sciences P.A. Poletaeva (1999), some of those recommended by Yu.V. Verkhoshansky’s indicators, nevertheless, turned out to be clearly overestimated, exceeding the real capabilities of weightlifters. At the same time, Poletaev notes that such programs that are inflated from the real capabilities of athletes can be
be implemented only if the weight indicated as 100% at the time of such training for the athlete no longer corresponded to 1 RM, but was much less than the maximum. And it’s hard to disagree with this.

Thus, an analysis of Verkhoshansky’s articles and monographs led me to the idea that he could not possibly be the author of the “Russian pyramid” or “peak cycle” training system, who are exaggerating on 25 electronic sites dedicated to power issues also mention L.V. Aksyonova (2006), V.D. Chingisov (2009), T. Rutskaya (2010).

I will be grateful to anyone who points to the original source of the “Russian pyramid” and also enters into debate with me. I invite you to a discussion.

Literature

1. Pharmacist M.L. Weightlifting: Directory. - M.: “FiS”, 1983. – 415 p.

2. Verkhoshansky Yu.V. Some prerequisites for optimal management of the development process sportsmanship. — Theory and practice of physics. cult., 1966, No. 4, pp. 21-23.

3. Verkhoshansky Yu.V. Fundamentals of special strength training in sports. – M.: Physical culture and sport, 1977. – 216 p.

4. Verkhoshansky Yu.V. Assessment Methodology speed-strength abilities athletes. // Theory and practice of physical culture. - 1979. - No. 2 - P. 7-11.

5. Verkhoshansky Yu.V. Programming the training process of qualified athletes / Yu.V. Verkhoshansky. - M.: Publishing house FiS, 1985.

6. Verkhoshansky Yu.V. Fundamentals of special physical training for athletes. – M.: Physical culture and sport, 1988. – 322 pp. 228-235.

7. Verkhoshansky Yu.V. Actual problems modern theory and methods of sports training // Theory and practice of physical culture. 1993. No. 11-12. pp. 21-24.

8. Verkhoshansky Yu.V., Medvedev A.S. Fundamentals of special strength training methods for weightlifters. Methodological development for listeners High school trainers and students of the Academy. M.: - 1997. 35 p.

9. Verkhoshansky Yu.V. Horizons of scientific theory and methodology of sports training // Theory and practice of physical culture. 1998. No. 7. pp. 41-54.

10. Vorobyov A.N. Weightlifting sport. Essays on physiology and sports training. M.: “FiS”, 1971. – 224 p.

11. Vorobyov A.N. Weightlifting sport. Essays on physiology and sports training. 2nd, partially revised and expanded, M.: Physical culture and sport, 1977.

12. Vorobyov A.N. Training, performance, rehabilitation. - M.: Physical culture and sport, 1989. - 272 p., ill.

13. Medvedev A.S. A system of long-term training in weightlifting. M.: "FiS", 1986 - 272s

14. Volume-strength training system / auto-comp. L.V. Aksenova.- M.: AST; Donetsk: Stalker, 2006. – 160 p.

15. Poletaev P.A. About the need for a new approach to planning, monitoring and analyzing the training of weightlifters in order to develop effective training programs. Part one: Traditional criteria and parameters of training load (methodological analysis)
//Olympus.-1998.-1-2.-P.30-33.

16. Poletaev P.A. About the need for a new approach to planning, monitoring and analyzing the training of weightlifters in order to develop effective training programs. Part two: Non-traditional criteria and parameters of training load (methodological analysis) // Olympus.-1999.-1.-P.24-27.

17. Poletaev P.A. On the need for a new approach to planning, monitoring and analyzing the training of weightlifters in order to develop effective training programs Part three (end): Basic parameters of the training load (methodological analysis) // Olympus. - 1999.-2-3-P.18-20.

18. Strength training. How to build strength by exercising without a trainer. Ed. Comp. T. Rutskaya. – M.:AST, Vladimir. VKT, 2010.- 352 p.

19. Weightlifting. (under the general editorship of Prof. A. N. Vorobyov). M,: Physical education and sports. 1988

20. Chingisov V.D. Bodybuilding, athleticism for everyone/V.D. Chingisov.- M.: AST; Donetsk: Agata; Vladimir: VKT, 2009. – 448 p.

Periodization should not be confused with cycling, since the latter is one of the techniques of a particular period only in terms of level and tonnage (volume) training. Maximum intensity work is considered to be work with a maximum weight, while work with low intensity involves light weight but a high number of repetitions. The volume of training is determined by the total amount of work performed during training (calculated as weight X repetitions X approaches). The purpose of the process of periodization of the training process is its adaptation to the needs and capabilities of the body.

Why is periodization necessary?

Many experts consider periodization to be the main thing that prevents development while gaining muscle mass. As is known, for the growth of muscle mass and for increasing strength indicators Hard training is required that goes beyond the limits of a person’s usual load. On initial stages training, any hard workout will give a fairly high-quality and effective result - and an increase in strength indicators will occur, even if you simply adhere to a regular training schedule, including.

This can continue for a fairly long period of time - from several months to 1-1.5 years. However, prolonged stay in such a training mode will cause a number of negative consequences.

• Firstly, the lack of thoughtfulness in changing loads. Even if these are heavy volume training, they lead to a slowdown in muscle growth - the body adapts to the load and does not need additional reserve muscle tissue.
• Secondly, monotonous workout leads to ineffective load distribution across different kinds muscle fibers. Alone muscle fibers(and even individual bundles) experience an excessive increase in load, while others are not used for a long time. In addition, changing types of load causes hypertrophy of muscle fibers (increase in size) and their hyperplasia (increase in number).
• Thirdly, following such a schedule increases health risks. In particular, heavy training puts enormous stress on the central nervous system- if you don’t give your body a break from such training, it will become depleted.

As a result, the bodybuilder can regularly train efficiently and hard, achieve good result, but from month to month, from year to year there will be no progress, either in strength indicators or in weight gain. And at the same time, sluggishness arises, affecting health, lifestyle and training regimen.

Such stagnation not only slows down development, but also often motivates people to quit training: according to statistics from European fitness clubs, up to 60% of visitors, having not achieved the expected results, quit bodybuilding.

Cycling training

Cycling

Cycling is one of the methods of periodizing a training program within one cycle. Cycling involves changing only the intensity and volume of the training program. It is not related to the number of exercises and sets. The number of exercises, sets, and classes per week is determined by periodization (although very often in the literature cycling and periodization are mixed and interpreted differently).

Thus, the main idea of ​​cycling in bodybuilding is to gradually increase the total load over certain periods of time and soften the load after reaching a certain maximum, at which subsequent maintenance of the rate of change in the load will not lead to a proper response from the body and, in particular, the process of muscle synthesis fabrics.

Planning a training cycle according to V. Protasenko for athletes of entry-level training

Story

Load Cycling is a way of periodizing the quality of the training process, ensuring constant progress. Load cycling involves micro and macro periodization, when an athlete changes training volume or relative intensity from workout to workout within one week, or when the goal of a training program changes over a longer period. Accordingly, periodization within one week is micro cycling, and periodization within a longer period is meso and macro cycling. The theory of cycling was developed back in the USSR, where it was used in weightlifting; later the theory was adapted for competitive triathlon, in this moment The cycling method is being adapted for bodybuilding, which is due to its popularization.

Basic principles of cycling

Cycling the load allows you to avoid the presence of “weak points”, since the athlete periodically puts emphasis on the development of different ones, and also, what is especially important, periodization allows you to avoid them, since at an advanced level linear progress, sooner or later, leads to stagnation. Cycling methods were developed by such methodologists as Georgy Funtikov, Yuri Verkhoshansky, Anatoly Chernyak and others. Methods were developed for weightlifting, and accordingly, they have to be optimized for powerlifting and bodybuilding, which has already been done for the first, but not yet for the second. This is due to the fact that professional powerlifters use cycling, and professional bodybuilders proceed from simpler training schemes, since the specifics of training, when using pharmacology, for hypertrophy of muscle structures, do not require such a strict cycling system. But in natural bodybuilding, periodization is necessary, since “naturals” progress only with progress in speed and strength indicators.

There are different approaches to periodization in bodybuilding, but they are all based on the same principles. There are three different in terms of time frame and nature of the cycle -, and.

Microcycle– a short cycle (several days, most often a week), including several separate workouts.

Several microcycles make up mesocycle. The mesocycle is phase training process, pursuing specific goals - increasing muscle mass, improving strength performance, fat burning and relief (or the so-called “drying”). As a rule, in addition to full-fledged training microcycles aimed at the chosen goal, a less severe softened microcycle is added at the end of the mesocycle. Moreover, the higher the load in the “main” microcycles, the lower it should be in the “recovery” cycle. The average duration of the mesocycle is about a month, but can reach 8-12 weeks.

Macrocycle is a combination of several mesocycles, which together solve the main task of the training. The use of the macrocycle is most relevant for experienced bodybuilders and competitive bodybuilders.

Periodization at the initial stages of strength training can also be based on mesocycles. However, at an advanced level, in this case, one can observe a certain stagnation in the development of muscles and strength indicators, which is overcome by periodization within the annual macrocycle.

Widespread programs often involve the bodybuilder participating in competitions and providing for peak fitness during the competition period. Such a macrocycle includes a preparatory period, consisting of several mesocycles, which are specific phases in preparation, a competitive period, with the goal of achieving maximum (peak) form, and a transition period, restoring strength and preparing for the next annual cycle.

When planning cycles, it should be taken into account that if periodization is used in several exercises, the development of these cycles should occur in parallel to each other. Otherwise, the cycle will lose its advantage over the usual approach - there will be no periods during which the body recovers from increased loads, since during the recovery period in one cycle the load in another cycle will increase.

Methods of periodization and cycling in bodybuilding

Linear periodization model with three controlled indicators: training volume (V), intensity (I) and technique (T). Phases: preparatory, recovery (transitional) and competitive with subsequent recovery

Wave periodization

Main mesocycles

Weight gain (8-12 weeks): is the main mesocycle in bodybuilding, which, in turn, involves micro-periodization, due to which bodybuilders who do not use pharmacology can avoid stagnation, achieve the maximum and progress in speed and strength indicators. Since for a “natural” person changing the quality characteristics of muscles is the only way to achieve them, cycling is the only way to progress when the linear progression of loads no longer works.

The simplest way of mirocycling a given mesocycle is to alternate in volume levels of lung, moderate and hard training, when the athlete trains lightly for 1 week, moderately for the second, and hard for the third, while the intensity (% RM) increases linearly from the beginning to the end of the mesocycle. The mass gain mesocycle implies a range of intensity (usually 60-80%). For example:

• 1 Week:
  • 1 workout: 70% RM x 15 reps x 3 sets ( easy workout)
  • Workout 2: 70% RM x 15 reps x 4 sets (moderate training)
  • Workout 3: 70% RM x 15 reps x 5 sets (heavy training)
• Week 2:
  • 1 workout: 75% RM x 12 reps x 3 sets (easy workout)
  • Workout 2: 75% RM x 12 reps x 4 sets (moderate training)
  • Workout 3: 75% RM x 12 reps x 5 sets (heavy training)
• Week 3:
  • 1 workout: 80% RM x 8 reps x 3 sets (easy workout)
  • Workout 2: 80% RM x 8 reps x 4 sets (moderate training)
  • Workout 3: 80% RM x 8 reps x 5 sets (heavy training)

Many athletes vary intensity in a non-linear manner and may train in the 6-8 rep range and then the next week use a 12 or 20 rep set-up, which allows for different muscle fibers to be recruited and can provide energy.

In the case of split-program classes, the volume of training varies in a similar way. For example, with a 2-day split:

• Week 1: hard bottom workout, moderate top workout
• Week 2: moderate bottom workout, light top workout
• Week 3: light bottom workout, hard top workout, etc.

Strength period (3-6 weeks): this is a mesocycle, which sometimes must replace purely bodybuilding schemes, during which the athlete works on his strength indicators in the range of 3 to 6 repetitions (RM more than 80%). In essence, this is the use of powerlifters’ layouts, which make it possible to give a qualitatively different load to the muscles, ligaments, joints, central nervous system and other body systems, due to which the athlete can increase working weights and, as a result, gain additional kilograms. It is recommended to include a strength cycle in the annual plan 1-2 times a year, depending on the athlete’s fitness and the reaction of his body to this type of training. Very often, a strength cycle is carried out before gaining weight.

Cycling in powerlifting

Power period: This is the main mesocycle of a powerlifter, or strength athlete, during which the athlete trains at an intensity range from 60% to 90-95% of the repeated maximum. Accordingly, during this period the number of barbell lifts is not very high, and microcycling of the load is carried out mainly due to changes in the volume of training (total tonnage). A simple periodization scheme is presented in strength program Faleev, when an athlete takes an 8-12 week cycle, which he begins with low intensity, gradually bringing himself under a new one. More complex load cycling schemes in powerlifting can be found in Georgy Funtikov and Anatoly Chernyak. It is important to understand that meso cycling is carried out by isolating the strength cycle itself, in which the athlete trains in a certain intensity range, and micro cycling is carried out by using different % intensity and volume of load within the training cycle and, to a lesser extent, manipulating the CPS (the number of lifts of the barbell ).

Endurance: This is a training mesocycle that allows athletes to gain muscle mass and acquire the ability to work for a long time in the range of 8-12 repetitions, which, in general, correlates with the basic training schemes of bodybuilders. That is why periodization is rarely used within a cycle, or its simplest version is taken, when the athlete trains “hard” for one week and “light” for the second, independently choosing the relative intensity of heavy and light training. The training is structured in such a way that the athlete can perform a simple or complex layout. A simple layout involves performing 4-6 working sets of 12 repetitions without increasing the working weight. A complex layout involves increasing the weight when the athlete performs 2-4 approaching sets of 10-12 repetitions and a final approach of 8. It would not be a mistake to increase the repetitions to 15-20 in the last approach, but reducing the working weight from approach to approach is prohibited.

Speed: The mesocycle for the development of speed qualities is rarely separated into a separate training program, since there is no need for this; it can be included in a strength cycle, or any other. During this period, the athlete trains using ropes, chains, pauses and other methods outlined in the corresponding article on our website. In fact, within a cycle, such training can be a way of micro-periodizing the load, allowing you to unload the nervous system and work on the technique of performing the main competitive exercises.

Peak Power: It is typically a pre-competition training program that is used to build upon the entire previous training period and enable the athlete to perform at his best in competition. During this period, the athlete uses intensity in the range of 70-90%, training in the range of up to 3 repetitions. Auxiliary exercises are mainly specialized, that is, those that are elements of competitive movements, which allows you to level out weak points. The micro cycle during this period is also quite simple, the athlete simply alternates between light and hard weeks. Since the program cannot last more than 2-3 weeks, accordingly, the athlete trains hard for the first week, lightly for the second, then rests 2-4 days before the competition and goes on the platform.

One of the most important principles strength training in powerlifting is periodization. To achieve maximum results, you need to periodically modify training process. As your experience grows, you will need to not only change the weights on the barbell, but also change the intensity of the load, the speed of the exercises and the number of repetitions in the approach.

A strongman needs to train some qualities, such as strength, endurance, speed of movement, coordination, but the fact is that no training method can develop all these qualities at once, for this in powerlifting periodization is needed to divide the entire training process into periods, for elaboration of each individual quality.

To achieve maximum performance, you need to divide the entire training process into the following periods:

• Period of endurance development (6-15 weeks);
• Period of development of strength qualities (6-12 weeks);
• Period of development of movement speed and coordination (6-10 weeks);
• Pre-competition period, peak strength (8-10 weeks).

Why are such periods needed? Endurance is the foundation for a strongman, without which all subsequent work will deteriorate greatly, without endurance qualities, the athlete will not be able to train extensively, will not be able to work intensively, so endurance becomes the basis through which the athlete can develop other qualities.

Period of endurance development

To train endurance, it would be wise to include cardio in the training process, and perform basic exercises with a large number of repetitions (from 10 to 20). The number of approaches for each exercise may vary, on average from 1 to 6 approaches for each movement. Approaches with a large number of repetitions (15-20) are best performed once, since such intense work greatly wears out the body. Also, during endurance training, it is better to choose a slow pace of exercise to increase the time spent muscle group under load.

After the athlete has acquired endurance, he can begin strength training. To increase strength indicators, the number of repetitions is reduced to 4-6, and the number of approaches increases to 3-6. The pace of the exercise will need to be increased, since working slowly will not allow you to train with heavy weight. After the strength period, you need to move on to speed training.

It is known that the result in strength sports depends on how the athlete can realize his strength capabilities over a certain period of time. In powerlifting, periodization is also needed to pay attention to training speed, power, and coordination, without which the athlete’s training will be incomplete. During the period of development of speed and power of movement, the number of repetitions is reduced to 1-6, often performing 1 repetition per approach. The basis training complex make up speed presses, sprint running short distances, jumping and other dynamic movements, but basic exercises are also carried out.

Peak strength period

During this period, the athlete must show his best form. The number of repetitions in approaches should not exceed 4, the pace of movements should be explosive, the number of approaches should be 3-6. During this period, you can also add a few more dynamic movements to develop speed if the athlete feels it is lacking.

Periodization in powerlifting is a very important factor in achieving peak performance in athletes. It is strictly forbidden to mix periods; strength, endurance and speed are 3 different qualities that cannot be trained at the same time, for this purpose the training process is divided into parts. Using the periodization method in your training will give you a better chance of winning.

Ideal for using the principles of block periodization. This is because there are not so many target physical qualities in it: maximum strength, absolute power, and technology.

Note: Please note that this article is written for powerlifters, NOT for general physical training coaches. The author does not set out to describe the scientific background of the system. The purpose of the article is to outline the basic principles and provide an understanding of how to apply the method in practice.

I first heard about block periodization when I interned with Buddy Morris and James Smith at the University of Pittsburgh. James told me a little about this system, I was interested, but overall I was skeptical because it was nothing like what I was doing. Moreover, I did not understand the terminology he used and how to apply it. During this period, I was still using a similar training regimen to Westside, and did not want to change anything, since I had received good gains from it in the past.

I continued to train using Westside principles, but I was often injured. Also, the results were very inconsistent because I rarely did competition movements. As a result, after a series of injuries and competitive failures, I decided to take a little break from powerlifting. After moving to Washington, I met Carlos Oseguieda, manager of the Central Virginia Athletic and Barbell Club. Carlos said that he trains according to the principles of block periodization and is making good progress.

This time, I decided to understand better and purchased books by Vladimir Issurin: Block Periodization: A Breakthrough in Sports Training and Principles and Basics of Advanced Athletic Training. These books revealed to me the principles of block periodization, so the whole next year, I, through trial and error, adjusted the training plan to suit myself. Working out according to this system, I added 86 kg to my total and fulfilled the elite standard in cat. up to 110 kg.

What is block periodization?

Issurin’s book offers the following definition: “The general approach to the formation of training based on the principles of block periodization involves the sequential alternation of three blocks, which are combined into one training cycle, ending with a competition.” In other words, this system involves working on general physical qualities, and a gradual change in focus to those required as the competition approaches. Taking into account the above, you should be able to distinguish between general exercises, general - special and special ones.

Let's look at the concepts using the example of exercises for an American football lineman:

• General - TA movements, PL movements, other exercises with a barbell, dumbbells, kettlebells, etc.
• General - special - pushing loaded sleds, rolling tires, special dummies.
• Special - work 1 on 1 against a partner in a time period of 4 - 10 seconds.

Based on these concepts, any lifter can create similar blocks of exercises depending on their weak points. This is why two lifters using the pulley system may have completely different workouts. Only one thing is constant: the training plan corresponds to the requirements of three mesocyclic blocks - cumulative, transformative and implementation.

Cumulative mesocycle

The cumulative mesocycle can be compared to building the foundation for a house. The intensity is low, but the volume is high. Training includes mostly general and general - special exercises. Not many special moves are used. In powerlifting, the goal of this block is to hypertrophy and improve overall performance. The percentages are selected individually, but usually range from 50 to 70%. When calculating the volume, I relied on Prilepin’s table. The duration of the block can vary from 2 to 6 weeks. Once again, a lot depends on the individual lifter and training level. The lower the level, the longer the mesocycle. The block length may also vary depending on the annual plan. The deload phase of recovery after this block is optional, but may be included depending on the lifter.

Transformative mesocycle

Used for conversion higher level motor abilities into the sport-specific preparedness of the athlete. During this phase, the intensity increases and the volume decreases (but is still at an average level). Among the movements, special competitive ones appear, but the volume of general special movements that develop competitive ones remains large.

A priority general exercises is reduced, but their implementation is still allowed, in a reduced volume. The purpose of this block is to develop the required qualities to perform competitive movements. Percentages for this mesocycle are typically in the range of 75 – 90%. I repeat, I took Prilepin’s table as a basis. In some cases, it is permissible to change the volume downwards. The length of the mesocycle is 2 - 4 weeks, but may vary depending on the annual plan.

Another important aspect of the mesocycle is that it is designed to create fatigue. There will be no full recovery between workouts in this cycle. In other words, it's normal to feel like crap throughout the block, but you should still be able to accomplish everything you planned. This block is the heaviest. Pay close attention to your volume and intensity, as it's easy to overtrain. Upon completion of the block, time should be allocated to restore unloading.

Realization mesocycle

The implementation block is the final stage of pre-competition preparation. Volume is low, intensity is high. Because of this, some call it a “spire.” In this mesocycle, training is focused on competitive movements. In general - special exercises are practically excluded, and general exercises, if used, are used exclusively for the purpose of preventing injury, or for blood circulation.

The load is used from 90%. Exercises must be performed in accordance with the rules of your federation. Enough time should be allowed between workouts for complete recovery. The frequency of training has also been reduced. The block usually lasts about two weeks; Upon completion, time should be allocated for recovery and unloading (1 - 2 weeks) in accordance with individual needs.

Let's put it all together

If you have read this far, then you have made your way through all of my writing and have a general understanding of the system. Now you're probably thinking, “Well, yeah, I need to raise the amount. How to write a training plan? The bad news is that I can't give you a definitive answer. I don’t know your weak points, I haven’t seen your technique, I have no idea about your level of training, I don’t know how many times a week you train, etc. But what I can do is offer a few different examples of how this system can be used.

I will provide excerpts of what I have used and what has worked well for me. Based on this, you can change something for yourself. I repeat: everything stated below is just an example. You certainly don't have to take everything literally. I also did not include warm-up, recovery information, etc., since these are all individual things.

Cumulative mesocycle

Below, I offer an indicative example of a training plan for use in the accumulation block. As you may have noticed, in it, next to each exercise, the total number of repetitions is given. This was done intentionally, because everyone has their own goals and their own preferred sets - repeated schemes.

One lifter's goal is to gain mass, so he will choose the upper limit of reps from Prilepin's table, or even decide to do the maximum reps in the minimum number of sets. Another lifter may have difficulty with speed, so he will decide to do the classic “dynamic effort method” in 10 sets of 2. The same applies to other exercises - dumbbell presses, rows, GHRs, etc.

The selected exercises are just examples and can be replaced with others that suit your needs.

I also used rubber bands and chains during this block. Don't forget that add. the load from them should also be taken into account.

As for percentages, you can use both linear progression and constant load, changing the set-repeated pattern. For example, for the entire block you stick to 12 - 15 total repetitions at 70% 1RM, but in the first week you work 3x5, in the second 5x3, in the third 7x2.

A few words about equipment. The equipment can be used. In the past, I completed this block without her because the time competition was quite far away. Even now I don’t see the point of using it within this block. Also, if your goal is hypertrophy and performance, the less equipment you use, the better.

Floor press narrow grip 55 — 70%
12 - 30 repetitions total

Incline Dumbbell Press
30 - 50 repetitions total

Horizontal row 36 - 60 reps total

Triceps extensions 3 sets for maximum reps

Classic deadlift while standing on a platform (deficit deadlift) 55 - 65%
18 – 30 repetitions total

Good mornings with a barbell
4 - 5 sets 6 - 10 reps

GHR (Glute Ham Raise)
50 - 75 repetitions total

Shrugs
2 - 3 sets 10 - 20 reps

Day 3: Bench

Extra press - wide grip 55 — 70%
12 - 30 repetitions total

Dumbbell Extensions
30 - 60 repetitions total

Vertical thrust
36 – 60 repetitions total

Swing dumbbells to the sides with arms bent at the elbows
30 - 45 repetitions total

Day 4: Squat

Box squat 55 – 70%
12 - 30 repetitions total

Split squats with dumbbells
24 - 40 repetitions total (each leg)

Reverse hyperextensions
24 – 40 repetitions total

Optional: Upper back exercise (usually a shrug variation)
2 - 3 sets 10 - 20 repetitions

Transformative mesocycle

It is during this mesocycle that many athletes have questions about planning. To fill this gap, I have added several working diagrams to the article.

The percentages set out below should be treated as a guide. Minor adjustments are acceptable. The only thing that can cause confusion on the scale is equipment. It is very important to take your actual training maximum as a basis. When performing certain movements, you should take into account the technique, and base the seto - repeated y pattern - on this. Also, count the percentages of the maximum in a special exercise, do not even think about taking them from a competitive exercise, for example, a squat. Otherwise, don't be surprised why you were suddenly crushed by a barbell.

First example: Transformational mesocycle (4 training days per week)

Day 1: Press

Press in a T-shirt 75 - 90%
4 – 12 repetitions total

or based on Subjective Load Rating (SLO)
6 – 15 repetitions total

Horizontal rods
30 - 40 repetitions total

30 - 40 repetitions total

Day 2: Cravings

4 – 12 repetitions total

or based on SRN
6 – 15 repetitions total

Abs, upper back, hamstrings

Day 3: Bench

Press in a T-shirt 75 - 90%
4 – 12 repetitions total

Vertical thrust
30 - 40 repetitions total

Raising your arms in front of you
30 - 40 repetitions total

Day 4: Squat

4 – 12 repetitions total

3 - 4 sets 6 - 10 reps *based on ROP

Abs, upper back, lower back
2 - 3 sets for each muscle group 12 - 20 repetitions

This is the basic split for the transformative mesocycle. Everything given above is suggested for athletes performing in equipment. If you compete in the raw division, everything remains the same, just performed without equipment. Percentages and sets - repeated patterns remain unchanged.

Training becomes more narrowly focused, because either competitive movements or their variants are taken. On bench press days, horizontal and vertical rows are present, only in a reduced volume, compared to the accumulation block. On squat days, the primary movement is the competition squat, followed by a deadlift specific (SP) exercise, and then a general squat specific (OC) exercise at a lower intensity. On deadlift day, everything is the same, only in reverse - deadlift - SP - squat - OC - deadlift. On these two days, general exercises should be done in a “circular” style to maintain the level of general physical fitness. If necessary, this part is removed, depending on how you feel. The intensity of circular work is low.

This scheme has its pros and cons. Pros: such a volume of special and general special work will better “translate” into results in competitive movements. Cons: Training in this style takes a lot of time. Using basic, multi-joint exercises, you have to pay more attention to technique, and, as a result, take longer rest breaks between sets. In addition, a 4-day split is not suitable for everyone, due to the workweek schedule. For some, recovery time will not be enough. Others may need more general exercises to target a specific area due to an old injury. weak point and so on.

Here is another example of a 4 day split

The press days remain the same, but there are slight changes made to the squat and deadlift days.

Day 1: Press

Press in a T-shirt 75 - 90%
4 – 12 repetitions total

Board press (with or without a shirt) 75 - 85%

Horizontal rods
30 - 40 repetitions total

Stretching rubber band in front of you on straight bent arms
30 - 40 repetitions total

Day 2: Cravings

Competition deadlift 75 - 90%
4 – 12 repetitions total

Squat with safety squat bar on a low box 75 - 85%
or based on SRN 6 - 15 repetitions in total

32 – 50 repetitions total

Upper back - optional

Day 3: Bench

Press in a T-shirt 75 - 90%
4 – 12 repetitions total

Close-grip incline press
3 - 5 sets 6 - 10 reps *based on ROP

Vertical thrust
30 - 40 repetitions total

Raising your arms in front of you
30 - 40 repetitions total

Day 4: Squat

Squat in briefs or overalls without straps, or both 75 - 90%
4 – 12 repetitions total

Traction in the frame (= from plinths) 75 - 85%
or based on SRN 6 - 15 repetitions in total

Reverse hyperextensions
3 - 5 sets 8 - 12 repetitions

As you may have noticed, in this version of the split there are fewer general and special exercises. Training will not be as time-consuming, and those who find it difficult to remove such a variable as “real life” from the equation will find it a little easier to recover. In addition, it is permissible to add general exercises to work on weak points.

Some of you may have various other obligations in addition to work. Since the option of dismissal and divorce does not suit you, you can try the scheme given below. The scheme will work if higher powers (family, work, etc.) allow you to train 3 days a week, without limiting your time. This option is also suitable for those who are recovering well and want to add special and general exercises. A bonus to this scheme is the opportunity to work on the big three special and general special exercises.

Third example: Transformative mesocycle (3 training days per week)

Day 1:Press - Deadlift - Squat

Press in a T-shirt 75 - 90%
4 – 12 repetitions total

Narrow stance TA style squat
3 - 4 sets 6 - 10 reps *based on ROP

A few sets of lats, abs, or whatever you have time for.

Day 2:Deadlift - Squat - Press

4 – 12 repetitions total

Squat with safety squat bar on a low box 75 - 85%
or based on SRN 6 - 15 repetitions in total

Close-grip incline press
3 - 5 sets 6 - 10 reps *based on ROP

A few sets of hamstrings, abs, or whatever you have time for.

Day 3:Squat - Press - Deadlift

Squat in briefs or overalls without straps, or both 75 - 90%
4 – 12 repetitions total

Board press (with or without a T-shirt) 75 - 85
or based on SRN 6 - 15 repetitions in total

Romanian deadlift with snatch grip
3 - 4 sets 6 - 10 reps *based on ROP

A few sets on the lower back, abs, or whatever you have time for.

If you only have the opportunity to train 3 days a week for a limited time, the scheme outlined below will be the optimal solution. It will not contain so many general and special exercises, but the basics will be the same as in the diagram above.

Fourth example: Transformative mesocycle (3 training days per week)

Day 1:Bench - Deadlift

Press in a T-shirt 75 - 90%
4 – 12 repetitions total

Rods in the frame (= from plinths) 75 - 85%
or based on RNC 6 - 15 repetitions in total

Horizontal thrust
3 sets 10 - 15 repetitions

Reverse hyperextensions
3 sets 10 - 15 repetitions

Day 2:Deadlift - Squat

Deadlift in competition rack 75 - 90%
4 – 12 repetitions total

Squat with safety squat bar on a low box 75 - 85%
or based on SRN 6 - 15 repetitions in total

GHR 30 – 50 reps total

Day 3:Squat - Press

Squat in briefs or overalls without straps, or both 75 - 90%
4 – 12 repetitions total

Board press (with or without a shirt) 75 - 85%
or based on Subjective Load Rating (SRR) 6 – 15 total reps

Goodmoning with rubber bands
40 - 60 repetitions total

Dumbbell press
30 - 50 repetitions total

And finally, another version of the program for the transformative mesocycle. I know that many lifters like to use resistance adjustments in their training, especially those who compete in multi-layer equipment.

I will outline my position on adjusting resistance: I do not consider it necessary to use it in special exercises, because one of the goals of such exercises is to improve technique. Rubber bands change the dynamics of movement. True, the same cannot be said about chains. Of course, they can be used in special exercises, but, in most cases, it is better to leave them for general special exercises.

Below is an example of using bands and chains in general specific exercises within a 4-day split. The reason I use SRR (Subjective Rating of Load) is because it's pretty hard to give a person percentages when you don't know how exhausting the main exercise is for them. And with the use of drag adjustment, it becomes even more difficult to tell.

Day 1:Press

Press in a T-shirt 75 - 90%
4 – 12 repetitions total

Board press with rubber bands
Based on Subjective Load Rating (SRR) 6 – 15 reps total

Horizontal rods
30 - 40 repetitions total

Stretching a rubber band in front of you with straight bent arms
30 - 40 repetitions total

Day 2:Traction

Competition deadlift 75 - 90%
4 – 12 repetitions total

Box squat with bands and chains

GHR (with weights or rubber bands)
32 – 50 repetitions total

Upper back - optional

Day 3:Press

Press in a T-shirt 75 - 90%
4 – 12 repetitions total

Close-grip incline press
3 - 5 sets 6 - 10 reps *based on ROP

Vertical thrust
30 - 40 repetitions total

Raising your arms in front of you
30 - 40 repetitions total

Day 4:Squat

Squat in briefs or overalls without straps, or both 75 - 90%
4 – 12 repetitions total

Traction in the frame (= from plinths) with rubber bands
Based on RNC 6 - 15 repetitions in total

Reverse hyperextensions
3 - 5 sets 8 - 12 repetitions

Realization mesocycle

The implementation block is the final piece of our puzzle. Training within this mesocycle is low-volume, high-intensity. Allow sufficient time between workouts for complete recovery. Typically, a block lasts 2 weeks. Some people will like the division of the main movements into different days weeks, others - 2 workouts per week, with one day dedicated to bench presses and the other to squat deadlifts.

After a special movement, it is permissible to perform several light auxiliary exercises of a general nature. The volume and intensity of these exercises should be low.

The scheme outlined below involves the use of light auxiliary exercises after performing the main movement. The purpose of such an ancillary is blood filling and a lighter version of the general physical condition. Assistive exercises should not take a lot of effort.

First example: Implementation mesocycle (3-day split)

Day 1: Deadlift

Competition stance, same equipment as will be used in competition 90% or more 1 - 4 reps

Reverse hyperextensions
2 sets 10 - 20 reps

Shrugs
2 sets 15 - 20 reps

Press
2 sets 15 - 25 reps

Day 2: Press

1 - 4 reps

Horizontal pull (easy)
2 sets 10 - 20 reps

Deltas with rubber bands
2 sets 10 - 20 reps

Day 3: Squat

1 - 4 reps

2 sets 10 - 20 reps

Press
2 sets 15 - 25 reps

Some lifters in the implementation block prefer to do 2 training days: one dedicated to the bench press, the other to the squat deadlift. This case is described in the diagram below.

Second example: Implementation mesocycle (2-day split)

Day 1: Press

Bench in competition equipment 90% or more
1 - 4 reps

Extensions with rubber bands
2 - 3 sets 15 - 20 reps

Horizontal pull (easy)
2 sets 10 - 20 reps

Deltas with rubber bands
2 sets 10 - 20 reps

Day 2: Squat

Competition squat 90% or better
1 - 4 reps

Competition rack deadlift, same equipment as will be used in competition 90% or more
1 - 4 reps

Reverse hyperextensions
2 sets 10 - 20 reps

Pull through with rubber bands

Press
2 sets 15 - 25 reps

Below is another diagram for executing the implementation block. Remember: additional training should be easy and help speed up recovery.

Third example: implementation mesocycle (2 days)

Day 1: Press

Bench in competition equipment 90% or more
1 - 4 reps

Horizontal row (easy)
2 sets 10 - 20 reps

Day 2: Additional bench training

Reaching hands with ribbons (placing)

Extensions with bands
2 - 4 sets 10 - 20 reps

Deltas with rubber bands
2 - 4 sets 10 - 20 reps

Stretching a rubber band in front of you with straight bent arms
2 - 4 sets 10 - 20 reps

Day 3: Squat

Competition squat 90% or better
1 - 4 reps

Deadlift in a competition rack, the same equipment as will be used in competition 90% or more
1 - 4 reps

Day 4: Additional training squat deadlifts

Reverse hyperextensions
2 sets 10 - 20 reps

Pull through with rubber bands
2 - 4 sets 10 - 20 reps

Leg curls with rubber bands
2 - 4 sets 10 - 20 reps

Press
2 - 4 sets 15 - 25 reps

Planning a training cycle

Before you use block periodization, you should determine how many weeks before the competition you have. Sometimes it’s even more convenient to count backwards from the day of the competition itself. This allows the lifter to determine how much time to spend on each block, when to add equipment work, when to do fasting weeks, and how they can make adjustments if necessary. Below is an 18 week training cycle. The blocks are divided by week and equipment used. I repeat, everything listed below serves only as an example, and is determined strictly individually, depending on the athlete’s experience, level of equipment proficiency, etc. The countdown is from the day of the competition in the opposite direction.

Week 1: Competition Week
Week 2: Recovery Deload
Week 3: Implementation block (full equipment)
Week 4: Implementation block (full equipment)
Week 5: Recovery Deload
Week 6: Conversion block (tank top, briefs, suit, or both, at the lifter's discretion)
Week 7: Conversion block (tank top, briefs, suit, or both, at the lifter's discretion)
Week 8: Recovery
Week 9: Accumulation block (no equipment)
Week 10: Accumulation block (no equipment)
Week 11: Accumulation block (no equipment)
Week 12: Recovery Deload
Week 13: Conversion Block (Unequipped or Partially Equipped)
Week 14: Conversion Block (Unequipped or Partially Equipped)
Week 15: Recovery Deload
Week 16: Accumulation block (no equipment)
Week 17: Accumulation block (no equipment)
Week 18: Accumulation block (no equipment)

conclusions

Block periodization cannot be called a universal method. And it's not even about sets - repeated schemes, specific exercises or personal preferences. Block periodization is an organization scheme that classifies training from general to special. To successfully use this system, the lifter must be able to thoughtfully incorporate specific exercises into blocks that follow the principles of general, general-specific, and specific training.

Once a lifter understands this planning format, he will be able to successfully use the qualities developed in the early stages to improve his performance in the competitive squat, press, and deadlift. I hope this article got you thinking and cleared up any misunderstandings about block periodization.

A Practical Guide to Using Block Periodization in Powerlifting.

11.06.2014 19:57

The heroes of our two recent publications were (“Doctor Squat”) and plateau effect. Today we decided to combine them in a new article. In an interview, Hatfield was asked: “What advice would you give to an athlete who has reached a plateau and can’t improve, no matter how hard he tries?”

Hatfield responded, “Intermediate powerlifters eventually hit a plateau. This happens to almost everyone at this level of training. To avoid this, there is a simple solution: periodization. With a carefully planned cycle-based training program in hand, you will never hit a plateau. By breaking your training into finite periods, a maximum of 6-8 weeks, with a clearly defined goal for each period, you can avoid plateaus in your training. This approach always works. Many similar schemes have already been written; the one I developed is called the ABC system.”

What's most interesting is that his ABC circuit is a bodybuilding program. There is a thread on his site's forum where he was asked the question: how to use ABC for powerlifting? To which Hatfield replied that there was no way. ABC is a program for people who want to gain weight, not get stronger.

In general, in the above quote, Hatfield begins with health and ends with peace. Therefore, we decided to talk a little about periodization, list its types and give examples of programs for each type.

So, Various types periodization:

1. LINEAR. The number of repetitions is reduced for each subsequent training period, and the load is increased, for example, a period with 15 repetitions, a second period with 12 repetitions, a third with 10 repetitions, a fourth with 8 repetitions.

2. VARIABLE. The athlete alternates the amount of high-rep and low-rep training at each stage of training - for example, the first stage is 15 repetitions, the second is 8 repetitions, the third is 12, the fourth is 6 repetitions, etc.

3. WAVE Periodization went even further in alternating the number of repetitions. This system actually varies the number of repetitions for each workout.

Now examples:

A. BUTENKO- classic linear periodization, divided by periods. Link: http://plbaza.narod.ru/butenko.htm

S. ISTOMIN- linear progression in each training week, as another example of linear periodization, without breaking into preparation periods. Link: http://plbaza.narod.ru/istomin.htm

I. ZAVYALOV- the type is not clearly expressed, but, nevertheless, an example of variable periodization, with a pronounced linear progression from the beginning to the end of the training cycle. Link: