+MyoNation i see. Yeah i have read that those two are for more advanced/elite level performers, as you said, most fall under these three. And ive never even lifted before, im a novice (im trying to plan all my training now so i can focus on school work into the new year) so i guess i dont even need to know about those two types yet anyway. Thanks for your reply!
Ahhh okay, makes sense. I am trying to create a program for myself using autoregulation and a DUP type of periodization. Glad I found your channel. Subbed
Hey. Nicely explained. I have a question.hope you will reply. I am a skinny fat individual, i have an overall small body frame and have belly fat as well but i look skinny in tshirt. I wanted to know if linear periodization is better or reverse pyramid training? Thank you
This was super helpful. It cleared a lot of confusion regarding periodisation techniques. As you said, this can be implemented into each training cycle, which means this can be implemented into day to day workouts for each muscle group as well?
Tudor Bompa for Linear Periodization William Kraemer and Steven Fleck for Nonlinear Periodization; Book OPTIMIZING STRENGTH TRAINING Vladimir Issurin for Block Periodization
Great video with some helpful info. If you can help clarify something further for me. In block training, how do you view hypertrophy and strength training as different? Is the goal to bulk in one and stronger in the other or to build endurance in hypertrophy and strength in the other?
Very informative video, cheers! 2 quick questions: 1. block periodization it seems so similar to linear, whats the difference? I mean, month 1, month 2 etc. 2. And on DUP, should u do same exercises when u change the reps? Lets say can I do back squats 3x5 and next time hack squats for 3x10? Or should be exactly same exercise?
They're not similar because going from Hypertrophy to Power workout means both weight and reps go down, and you need to lift explosively instead of lifting in a steady pace. But it can look like they are similar when you go from Hypertrophy to Strength workout or the other way around.
Allen lifts weights Week1 tempo 2000m back squats 4x5rm Week2 tempo 2400’ back squats 4x5 rm Week3 hills sprints 5x40m front squats 4x3 rm Week4 sled sprints 4x30m front squats 4x3rm Week5 fly 20x4 power clean 4x4( cluster 80%) Week6 fly 15x6 power clean 4x4 ( cluster 73%) Week7 peak Based on residual effects of training: aerobic and strength lasts-3 weeks Power and max velocity : lasts 3-5 days for main event This is a concurrent block periodization plan for sprinter 100m( I haven’t included speed endurance work , jumps , throws and auxiliary lifting , upperbody work)
hi man...i train more by feel and i use a lot of pyramids. i basically do only squats, deads, bench, dips, rows and ohps with the first 3 being the main. i generally keep my reps between 6-8 with 5*5's coming through when i feel good. i generally dont consider intensity as i try to maintain reps regardless of the weight e.g i will try to do 10 reps at 70kg 10 reps at 80kg 10 reps at 90kg and grind my ass off for 10reps at 95kg. i know, really confusing!!!im an auto regulator but i train hard heavy and 3 times a week week in and week out help me come up with a plan
This was great! I finally got the essens of knowledge about programming and periodization. So i Will be doing it like this.. 4 week block starting with 70% in week 1, then go up 75, 80 and 85. And then starting over again. This way I will use linear pero. True my intensity 70 - 85%, blocks of 4 weeks with weekly undulating. How does this sound?
Ramping up the intensity over the course of the block is definitely a good move if your goal is strength. After you finish a 4 week block, are you going to increase the load slightly and work through the same progression scheme again? This can be a good way to structure your training if you're an intermediate lifter.
Keith Kraker exactly my thoughts Keith. For every ended mesocycle, I should progress with 2,5% in intensity. Then do this for 3 mesocycles (3x4 weeks), ramping up 2,5%. The volume will take inspiration from Prilepins chart ofc. This is my first "tailor made" program. I'm beginner intermediate. All in all, thanks for your help, much appreciated from Denmark ;)
Theodore Hastings powerlifters, especially lightweights. That’s working on frequency, which helps increasing your work capacity and your tolerance to stress, which can lead you to being able to recover faster.
Man... I appreciate this explanation so much, most ppl dont seem to be able to explain anything in a simplified manner anymore.
True that
For real, watched 4 videos for periodisation and they didnt explain shit until this guy 🤦🏿♂️🤦🏿♂️🤦🏿♂️
Perfectly explained!
A very clear explanation for me to understand! Was maybe hoping to see an explanation on conjugate + concurrent too though. But still a good video
+MyoNation i see. Yeah i have read that those two are for more advanced/elite level performers, as you said, most fall under these three. And ive never even lifted before, im a novice (im trying to plan all my training now so i can focus on school work into the new year) so i guess i dont even need to know about those two types yet anyway. Thanks for your reply!
Dude, to the point and clear explanation. Thank you! I don't know why everyone needs to make it so much more complicated than what it is.
***** With a block periodization, wouldn't most the skills trained during a block become detrained by the time you finish the next?
Ahhh okay, makes sense. I am trying to create a program for myself using autoregulation and a DUP type of periodization. Glad I found your channel. Subbed
Great video, clear and concise explanation even for a neophyte like me. Gracias!
This made periodization much more understandable thank you!
Always been wanting to watch a video explaning these terms . Thanks a lot brah !
thank you for getting to the point and actually explaining it. you just got a subscriber!
Thanks for an excellent explanation of periodization, which makes a lot of sense of how it works and how it all can be intertwined
Variation is the KEY. Thank you for sharing.
Awesome video mate, thanks!
Extremely helpful video! Very Excited to have found your channel
Thanks a ton for simplifying for us new trainers and fitness enthusiasts.
Well done. Straight to the point. Not 25 min long 👌🏼
The number of times the guy said "Undulating" during the video is the number of sets I aim to do each day
Thanks for the clarity and insight! I quite enjoyed this video - you're a good teacher!
you can extrapolate this to other variants of fitness as well and not just weight lifting and strength training which I was doing :) !! Thanks!
Great video, thanks for your time to make it
Clear and concise information! Great video!! Keep it up
This was a great video! Awesome information! Loving the channel in general. Subscribed for sure!
+MyoNation of course!! I also have a fitness TH-cam channel! Your support would mean a ton! Much love
Great video. Very clear and precise. Thanks
Great video with great explanations.
Hey. Nicely explained. I have a question.hope you will reply. I am a skinny fat individual, i have an overall small body frame and have belly fat as well but i look skinny in tshirt. I wanted to know if linear periodization is better or reverse pyramid training?
Thank you
Excellent video!
very informative video ; i learned so many things 👏👏👏
Great explanation. Thanks for sharing!
This was super helpful. It cleared a lot of confusion regarding periodisation techniques.
As you said, this can be implemented into each training cycle, which means this can be implemented into day to day workouts for each muscle group as well?
Tudor Bompa for Linear Periodization
William Kraemer and Steven Fleck for Nonlinear Periodization
Vladimir Issurin for Block Periodization
This was so helpful. Thank you!
thanks thats really helpful......not just for training but for trading the stock market as welll,..... ha goood info
thanks
Thank you very much for such an excellent video.
well done young man, well done!
Thank you!
My blocks tend to have linear periodization within them but in the summer my blocks have undulating periodization
Great explanation! Thank you!!
Great Video. Very helpful
Great explanation my friend.
Tudor Bompa for Linear Periodization
William Kraemer and Steven Fleck for Nonlinear Periodization; Book OPTIMIZING STRENGTH TRAINING
Vladimir Issurin for Block Periodization
very clear and helpful, thanking you.
Great explanation
Great video, thank you!
Great video with some helpful info. If you can help clarify something further for me. In block training, how do you view hypertrophy and strength training as different? Is the goal to bulk in one and stronger in the other or to build endurance in hypertrophy and strength in the other?
You have a perfect face and voice
Good info, Thanks man
good video
Very informative video, cheers! 2 quick questions: 1. block periodization it seems so similar to linear, whats the difference? I mean, month 1, month 2 etc.
2. And on DUP, should u do same exercises when u change the reps? Lets say can I do back squats 3x5 and next time hack squats for 3x10? Or should be exactly same exercise?
Block and linear look very similar?
Hell yah they look so similar that I can't tell the difference. Seem the same to me
They're not similar because going from Hypertrophy to Power workout means both weight and reps go down, and you need to lift explosively instead of lifting in a steady pace. But it can look like they are similar when you go from Hypertrophy to Strength workout or the other way around.
Is linear or reverse periodization the best for bodybuilding where the goal is to put on muscle mass?
Thanks well done
Should we reduce the volume on the block periodization?
Sent by the doc Layne Norton. Great explanation man!
Thanks for THE DUP bro! :)
what is concurrent？
Allen lifts weights Bioenergetics + biomotor = mixed or concurrent periodization
Allen lifts weights
Week1 tempo 2000m back squats 4x5rm
Week2 tempo 2400’ back squats 4x5 rm
Week3 hills sprints 5x40m front squats 4x3 rm
Week4 sled sprints 4x30m front squats 4x3rm
Week5 fly 20x4 power clean 4x4( cluster 80%)
Week6 fly 15x6 power clean 4x4 ( cluster 73%)
Week7 peak
Based on residual effects of training: aerobic and strength lasts-3 weeks
Power and max velocity : lasts 3-5 days for main event
This is a concurrent block periodization plan for sprinter 100m( I haven’t included speed endurance work , jumps , throws and auxiliary lifting , upperbody work)
Allen lifts weights answered your question?
You are so so helpful!!!:) thank you very much!!!!!!!!!:):):):)
Thank You Sir
Nice bro
very helpful
Eaaaazy broh 👏
hi man...i train more by feel and i use a lot of pyramids. i basically do only squats, deads, bench, dips, rows and ohps
with the first 3 being the main. i generally keep my reps between 6-8 with 5*5's coming through when i feel good. i generally dont consider intensity as i try to maintain reps regardless of the weight e.g i will try to do 10 reps at 70kg 10 reps at 80kg 10 reps at 90kg and grind my ass off for 10reps at 95kg. i know, really confusing!!!im an auto regulator but i
train hard heavy and 3 times a week week in and week out
help me come up with a plan
@2:13 anyone from the north of Ireland?😪😪
Kinobody for life.
short and easy 👍
Does that applied for powerlifters only?
997 likes lets get this man 3 more
This was great! I finally got the essens of knowledge about programming and periodization.
So i Will be doing it like this..
4 week block starting with 70% in week 1, then go up 75, 80 and 85. And then starting over again.
This way I will use linear pero. True my intensity 70 - 85%, blocks of 4 weeks with weekly undulating.
How does this sound?
Ramping up the intensity over the course of the block is definitely a good move if your goal is strength. After you finish a 4 week block, are you going to increase the load slightly and work through the same progression scheme again? This can be a good way to structure your training if you're an intermediate lifter.
Keith Kraker exactly my thoughts Keith.
For every ended mesocycle, I should progress with 2,5% in intensity.
Then do this for 3 mesocycles (3x4 weeks), ramping up 2,5%.
The volume will take inspiration from Prilepins chart ofc.
This is my first "tailor made" program. I'm beginner intermediate.
All in all, thanks for your help, much appreciated from Denmark ;)
Fatih Nielsen sounds like a good plan! You’re welcome!
nice video
Dose prioritization works the same with losing weight?
Thank you so much!
thanks
My mans looks like Justin Timberlake
But how i shlould you preidizaition if i cant gain i want stay same weight o gain as less as posibel?
you sound like rob gronkowski , that's a compliment
cool
Thank you man, really thanks
Great info. Kill the music...super distracting.
Variable loading ftw
Concurrent is the best
WHO SQUATS 3x a week! jeez
Theodore Hastings powerlifters, especially lightweights. That’s working on frequency, which helps increasing your work capacity and your tolerance to stress, which can lead you to being able to recover faster.
Thanks