Periodization of

Strength:
Training Variables
 Training Variables
 The affect that training with weights will
have on a person's body will depend on
the variables of training –
 Sets
 Repetitions
 Intensity
 Rest intervals
 Question: What is the “correct”
number of REPS per SET?
REPS per
FOR WHAT GOAL
SET
Fast explosive sports – Weightlifting, throws,
3 or less
jumps
5 reps Other Power athletes - Sprinters

5 - 8 reps Strength training for majority of sports people

Strength training for athletes requiring

10 - 15 reps
endurance

> 15 reps For endurance

 Volume
 The VOLUME of training is the total number of
times the weight has been lifted.
 if a person has performed 6 SETS of 3 REPS the
VOLUME of that exercise will be 18 REPS (6 x 3).
 If in a training session a person performs 4
different exercises each time 6 SETS of 3 REPS
 the total VOLUME of the training session is 72 REPS
(6 x 3 x 4).
 VOLUME is a measure therefore of how much
training is done.
Question: What is a large and
what is a small volume?
FOR ONE EXERCISE in a workout

Volume expressed as Volume expressed in

the number of reps "Plain English"

15 reps or less Very Low

20 reps Low

25 reps Moderate

30 reps or above High

 Additional Thoughts On…
 Number of Sets
 Count the number of sets using a muscle
group not the number of sets per exercise
 Number of sets decreases as the number of
exercise increases
 Athletes do not have the time or energy to
perform unlimited number of sets

06/28/21 6
 Additional Thoughts On…
 Number of Exercises
 Consider:
 Age & Performance Level
 For beginners & adolescent athletes chose more exercises
(9-12), but fewer sets of each to establish a better base
 For advanced, as competition nears there should be fewer
exercises that concentrate primarily on prime movers of
sport
 Phase of Training
 An inverse relationship exists between the load and number
of exercises
 As the number of exercises decreases, the number of sets
increases (not in competition phase)
06/28/21 7
 Volume
FOR ONE TRAINING SESSION

Volume expressed as the Volume expressed in "Plain

number of reps English"

75 reps or less Low

150 reps Moderate

200 reps High

250 reps or above Very High

 Intensity
 Intensity is a measure of how severe
training is.
 Determined by the load lifted
 If a person can lift a weight with
comparative ease then the INTENSITY is
said to be light.
 If on the other hand a person has to work
extremely hard to lift a weight then the
INTENSITY is said to be heavy.
What percentage of one's max would be
considered "light" and what would be
considered "heavy“?

Intensity expressed as Intensity expressed in

%1RM "Plain English"

70% or less Light

80% Medium

90% Heavy

90% or above Maximum

 Benefit

RM % Exercise Selection Training Age

1 100

2 0.95
 Rep max chart Increased strength
through >1
3 0.925
approximates % 1RM 4 0.9
enhanced
neural drive
High coordination
year of
continuous
training
from regression 5 0.875

equations 6 0.85 Optimal

compromise
7 0.825 of maximal
 Uses 2.5% increment/rep 8 0.8
strength and
hypertrophy

 Percentages accurate for 9 0.775

Hypertrophy gains
10 0.75
few people, but are 11 0.725
leading to
maximal
strength
‘ballpark’ for many 12 0.7
 Also differences by 13 0.675
Low coordination First year
exercise 14 0.65

15 0.625
 Strength continuum 16 0.6
Strength endurance
gains and
less
17 0.575 hypertrophy

18 0.55

19 0.525

20 0.5
 Training Load
 TRAINING LOAD is a combination of INTENSITY and
VOLUME.
TL=Sets x Reps X Load
Load can be determined in a number of ways:
 Absolute loads: actual lbs or kgs lifted

• Advantage-true measure of load

• Disadvantage- can’t compare to others
 Relative loads:
• % 1RM
• Rep max

 It is the TRAINING LOAD that determines how much

fatigue will be experienced after a training session and
how long that fatigue will continue.
 Training load is what is usually used to determine
“overload”
 Training Load

TRAINING LOAD INTENSITY VOLUME

High fatigue likely to last several

High Large
days

Moderate fatigue lasting a day High Low

Moderate fatigue lasting a day Low High

No fatigue Low Low

 Smart Training
 In a well organized, sensible training program
training sessions with high intensity and high
volume (overreaching) should not occur often
 then only with persons of some considerable
experience.

 Regular training with loads that induce fatigue

lasting several days may lead to over-training
 increasing soreness, stiffness, reduction in eagerness
to train and injury.
 Question: Can training loads be
too low?
 Loads which do not result in any
appreciable fatigue do not provide any
stimulus to the body to adapt.
 Simply put ..... "no fatigue = no training".
 However training with low intensity and
low volume does have value.
 Such training is used for regeneration of the
body after heavy loading.
 Exercise Classifications
 Core (structural) exercises- multi joint, that load
the spine (directly or indirectly)
 These are the priority lifts
 Squats, deadlift, explosive
 Upper body pressing & pulling
 Assistance (supplemental) exercises- single or
multi joint, non weight bearing
 Any seated, supine, or prone multi joint exercises
 Many single joint exercises used for injury prevention

06/28/21 18
 Exercise Order
 How does one exercise affect the others?
 The training effect may be completely different
depending on exercise order
 Some common methods
1. Power, Core Strength, Assistance
– Based on energy needs and nervous system fatigue
2. Upper-Lower body exercises alternated
– Horizontal order
3. Push-Pull exercises alternated
– Horizontal order
4. Combinations of 2 & 3
a) Super set: opposing muscle groups (not necessarily
antagonists) are alternated within sets (vertical order)
b) Compound (or Giant) set: Performing 2 (or 3) exercises for the
same muscle group sequentially (vertical order)
 Additional Thoughts On…
 Order of Exercises
 Consider:
 Super setting exercises of different body parts to
provide adequate rest period for the prime
movers of one exercise while working the
different prime movers of another exercise
 Examples: superset squats/chin ups or
glute-ham raise/bench press
 Train prime movers (large multi joint movements)
before the smaller (isolation) exercises

06/28/21 20
 Training Frequency
 How much rest is necessary between workouts?
 How will other training (speed, power, work
capacity, in-season practice) have an effect on the
training adaptations?
 Recovery ability from all training, not just the

previous strength training session

 Should you split body parts to be able to increase
training volume
 Usually done during SE phase at least

 The majority of muscle groups in one day can be

utilized as more recovery is needed and more

time is spent working outside the weightroom
 Training Frequency
 Training status
 Typically, experienced lifters can TOLERATE more
volume (and therefore frequency) within a training
week (microcycle)
 Some experienced lifters may NEED more volume to
see small improvements in strength levels.
 Training Period
 General Prep: More strength training volume typical
 Specific Prep: Introduction of more sport specific
training may take time and energy away from strength
training (depends on sport needs)
 Competitive: Much less time for strength training
since sport practice is priority
 Training Frequency:
Base on Recovery Needs
 Training Load
 Heavy lifting (>85%) requires more recovery time
 Can maintain high frequency of workouts if
programming contains hard/easy days
• Or reduce number of training days per week with
recovery day in-between
 Muscle groups involved
 Upper body typically takes less recovery time
than lower body training
• We don’t have to walk around on our upper body
muscles during recovery
 Hypothetical Model of Strength
Training (Stone, et al. 1982)

06/28/21 24
 Training Methods for
Strength Endurance-
Hypertrophy
Includes Anatomical Adaptation

06/28/21 ESS 747 25

 Anatomical Adaptation
 NSCA “Guidelines” (Pearson paper) call this
“Preparatory Training”
 Purpose: “Adapt” the muscles and connective
tissues to prepare for higher training volumes to
come in future training.
 Too low of stimulus to have much increase in
muscular strength or hypertrophy
 High volume (200-250 reps/workout), very low
intensity (40-60% 1RM)
 Circuit training is popular during this time
 Sets of the same exercise are performed in a circuit
fashion where all of the exercises are performed
once, before the second set of the exercise.
 Not all exercises would use barbells and dumbbells
• Body weight, rubber bands, stability balls, body weight

06/28/21 26
 Anatomical Adaptation
 General strength training program
 Many exercises (9-12)
 Comfortable high volume of training
• 10-15 reps per set
• 2-3 sets
• 40-60% 1RM (should be able to complete 2-3 more
reps with the weight being used)
 Exercises are not specific to sport
• The more muscles involved the better
• Body weight exercises (push ups, chins, lunges)
• Good place for some stability exercises
• Work antagonists equally to maintain muscle
balance in strength
 Anatomical Adaptation
Length of training ~3 (experienced)-6 weeks
block (Untrained)
Types of muscle Concentric, eccentric, possibly
actions some isometric
Volume Relatively high
(10-12 exercises)
Sets 2-3 per exercise

Reps 10-15

Load 50-60% 1RM (advanced)

40-50% 1RM (novice)
Rest Periods 90 sec (multi joint)
06/28/21
30-60 sec (single joint asst) 28
Strength Endurance/Hypertrophy
 Goal: To increase work capacity of muscle
and body systems
 Secondary goal is to increase muscle mass
 Athletes training for hypertrophy do so for
2 reasons:
 Increase body mass
• (extreme increases may be detrimental to some
athletes)
 They realize the relationship between muscle
size and max strength
06/28/21 29
Strength Endurance/Hypertrophy
Length of Training Block 3-6 weeks
Intensity cycle (heavy/light) 2-3 wks/ 1 wk
Types of muscle actions Concentric, eccentric, possibly
some isometric
Volume High (30+ reps/ muscle group)
(200-250 reps per workout)
Sets 4-8 per muscle group

Reps 8-15

Load 60-85% 1RM (advanced)

50-70% 1RM (novice)
Rest Periods 1-3 min (multi joint)
06/28/21 60-90 sec (single joint asst) 30
 Athletic Hypertrophy
 Athletes train for Week Sets x Reps RM
(%1RM)
strength at the same
time as hypertrophy 1 3 x 10 15 RM
(63)%
 Example of training
progression for 2 3 x 10 13 RM
(68%)
athlete during
hypertrophy phase 3 3 x 10 11 RM
(73%)
 Load increases each
week 4 3 x 10 10 RM
(75%)

TRIMP=83.7
06/28/21 31
 Athletic Hypertrophy
 Athletes train for Week Sets x Reps RM
(%1RM)
strength at the same
time as hypertrophy 1 3x6 10 RM
(75%)
 Example of training
progression for 2 3x8 10 RM
(75%)
athlete during
hypertrophy phase 3 3x9 10 RM
(75%)
 Volume increases
each week 4 3 x 10 10 RM
(75%)

TRIMP=74.3
06/28/21 32
 Other techniques…
 Slow tempo of each rep
 Slower eccentric than normal (‘normal’ ~ 2 sec)
• 4-6 sec
 Slower concentric than normal (‘normal’~1 sec)
• 2-3 sec
 Focus is more on ‘Time under tension’
• This technique would be better for body builders or
endurance athletes than strength power
• Could provide variety for strength power athletes as long
as not utilized for long periods (more than a few weeks)

06/28/21 33
 Other techniques…
 Clusters
 Use fewer reps than usual set for hypertrophy with brief
rest between this “cluster” of reps
• 1 hypertrophy cluster could = 4 reps, 15 sec rest, 4 reps, 15
sec rest, 4 reps, 3 min rest REPEAT
 Total = one 12 rep cluster set

 Advantage-because of 15 sec rest, higher load can be

used to stimulate recruitment of higher threshold MU’s

 Comparison
 1 x 12 reps @ 12 RM (70% 1RM)
 1 x 12 rep (cluster of 4 reps) @ 8 RM (80% 1RM)

06/28/21 34
 Other techniques…
 30 rep (or more) set
 Use 10 RM load and perform as many reps as
possible (~10)
• Rest for ~60 sec
 Using same load (10-12 RM) perform as many reps
as possible
• Rest again for ~60 sec
 Continue the reps to failure (with ~60 sec rest) as
long as it takes to reach 30 reps (or goal number)
 Do not use this more than once per training week in
the same muscle group.

06/28/21 35
 Resistance Training Methods
for Strength/Power

06/28/21 36
 Max Strength Phase
(also Basic Strength Phase)
 All sports require MxS
 Even aerobic sports since muscle endurance is a
factor of MxS
 The sports strength needs determines the length of
MxS
 For strength/power sports, MxS is most
important phase
 Trains the nervous system to recruit the strong and
powerful Type II motor units
 This is critical for becoming a strong athlete more
than big muscles!
 MxS phase may last 4-10 weeks
 Depends on sport or athletes’ needs
 Training for Basic Strength
 Repeated submax efforts-
 This is the traditional rep max method
• Train to, or close to failure within certain number of reps
 Purpose
 Increase strength and muscle mass in novice
athletes
• Maintain or slightly increase strength & mass in advanced
 Involves many MU’s but doesn’t increase RFD
much
• Especially in more advanced athletes
 Involves a very high workload that athletes may not
be able to recover from easily
• Use recovery periods
06/28/21 38
 Training for Basic Strength
Length of Training Block 3-5 weeks
Intensity cycle (heavy/light) 2-4 wks/ 1 wk
Types of muscle actions Concentric, eccentric

Volume Mod to high (25-30 reps/ muscle

group)
Sets 3-5 per muscle group

Reps 2-6 (advanced)

5-8 (novice)
Load 85-95% 1RM (advanced)
75-85% 1RM (novice)
Rest Periods 3-4 min (multi joint) Full recovery
06/28/21 39
 Conversion
 Conversion is also known as “peaking”
 MxS is converted to either power, muscle
endurance, or both (power endurance)
 Conversion typically begins at the end of
the preparation phase and continues into
the pre-competitive phase.
 Conversion phase may last 3-8 weeks
 Depends on sport, length of annual plan, etc
 Must also maintain MxS during this phase so
periodically a MxS workout is done.
Training for Strength & Power
 Brief maximal efforts-
 best used by advanced lifters
 Purpose
 Increase recruitment of high threshold MU’s
• Fatigue quickly so few total MU’s activated
 Decrease neural inhibition from GTO’s
 Increase RFD to some extent
 Not much hypertrophy

06/28/21 41
Training for Strength & Power
Length of Training Block 2-3 weeks
Intensity cycle (heavy/light) 2-3 wks/ 1 wk
Types of muscle actions Concentric, eccentric, SSC

Volume Low (20 reps/ muscle group)

Sets 3-6 per muscle group

Reps 2-3 (advanced)

Do not use with Novice lifters
Load 90-95% 1RM (advanced)

Rest Periods 2-3 min Full recovery

06/28/21 42
 Other Techniques for
Strength & Power
 Reactive-Ballistic Efforts
 Uses SSC to increase peak force and RFD
 Olympic and other explosive lifts are used
 Ballistic plyometrics used
 Purpose
 Increase muscle “stiffness” & MU activation
 Increase elastic properties of MTU
 Specificity of amortization phase
 Long response (>0.25 sec) large angular displacement
• Squat jump, CMJ, sprint start & acceleration, etc
 Short response (<0.25 sec) small angular displacement
• Amortization phase during full sprint running, long jump off low box

06/28/21 43
 Other Techniques for
Strength & Power
 Submax Accelerative Efforts
 An attempt to accelerate a resistance as fast as
possible through the sticking point (& beyond)
• Causes an increase in MU activation when you
attempt to move as fast as possible
• Leads to better power training adaptations
 For best results, athletes just can’t go through
the motions of sets & reps
• Explosive velocity is important in improving power
 Technique must be maintained even when
moving fast
06/28/21 44
 About Olympic Lifts
 “Although using sound movement
mechanics is imperative, it may not always
be necessary to perform the classical lifts
as they are done in competition. For
example, the Olympic style movements
can often be adapted or modified for the
sake of simplicity” Plisk- In, High Performance
Sport Conditioning, ed by Foran.
 Jump shrug, high pulls, low pulls can be
substituted for cleans, snatches for “the sake
of simplicity”.

06/28/21 45
 Another Opinion
 “If you aren’t comfortable with your ability to
teach the Olympic lifts, don’t use them. Get your
high-velocity training from medicine balls and
plyometrics… Before adding any explosive
movements to your program, learn to perform
the movements with great technique… The
disadvantages (of Olympic lifting) are the needs
to teach and coach constantly and to be
concerned with technique over weight. ”

M. Boyle in Functional Training for Sports

06/28/21 46
 Power Production
Types of muscle actions Concentric & eccentric
(explosive)
Volume Relatively Low (15-20 reps/ muscle
group or <75 reps/session)
Sets 3-6 (advanced)

Reps 1-6 (advanced)

Load Strength-Speed Heavy (>85% 1RM)

Speed- Light to moderate (<40%1RM)
Strength
Rest Periods 2-4 min (multi joint)
Full recovery
06/28/21 47
 Training for Muscular Endurance
 Intended to improve endurance capacity
during prolonged low intensity (extensive)
and brief high-intensity (intensive) workloads
 Extensive sets (Muscle endurance; M-E)
• 20 reps (M-ES), 30 reps (M-EM), >50 reps (M-EL)
• Large work volumes at low intensity
 Intensive sets (Power Endurance) explosive
• be able to produce relatively high power for 30-45 sec
• To compare: In Power production training, sets usually
last < 10 sec
06/28/21 48
Muscle Endurance (extensive)
Types of muscle actions Concentric & eccentric

Volume Relatively High

Sets 2-3 per multi joint exercise

Reps M-ES 15-20

Load M-ES 50-60% 1 RM

Rest Periods Less than 5 minutes

06/28/21 49
 Power Endurance (intensive)
Types of muscle actions Concentric & eccentric
(explosive)
Volume Relatively Moderate

Sets 3-5 per multi-joint exercise

Reps 20-45 sec/set

(rep count irrelevant)
Load Varies by exercise, typically small
percentage of body weight (<15%)
Rest Periods 3 min or less

06/28/21 50
 Phase Potentiation
Basic Premise:
 Different phases of training can
be linked together to produce
greater physiological
adaptations that result in greater
improvements in performance
 Physiological adaptations
develop in one phase of training
serve as a basis for further
adaptation in subsequent
phases of training
 Phases of training can be linked
together to effectively impact
performance
 Illogical progressions can result
in maladaptations
Peaking/Maintenance Phase
Goal: To maintain or peak
Sport specific strength/power
Power Phase:
Goal: Increase Power
(strength-speed or speed-strength)
Max Strength Phase
Goal: Increase strength
Anatomical Adaptation/Hypertrophy
Phase
Goal: Develop work capacity
 Additional Thoughts On…
 Speed of Lifting
 Consider:
 Pause reps during the MxS phase to
eliminate any reflexive or elastic qualities
assisting the force production on heavy reps
 Make the muscle adapt without the reflexive and
elastic qualities

06/28/21 52
 Additional Thoughts On…
Speed of Lifting
Consider:
 During BS phase- lower heavy resistance
slow (2-3 sec) to take advantage of
eccentric component
 During Power phase- lower light
resistance rapidly (1 sec) to take
advantage of (train?) the elastic properties
of SSC and muscle spindle reflex

06/28/21 53
 Additional Thoughts On…
 Rest Interval between sets
 Consider:
 The rest interval allows time for the energy
source to replenish depleted fuel before
the next set
 If not given enough time, the energy systems
used in training may not respond as planned
 The nervous system also needs time to
recover between sets proportional to load
 Heavier loads take more time to recover from
(up to 5-6 min in very taxing heavy loads)
06/28/21 54
 Additional Thoughts On…
Rest Intervals Between Workouts
Consider:
 Muscle glycogen is major fuel of strength/ power
training. Replacing m. glycogen takes up to 8 hours to
replenish after a high intensity workout (with a high
carb diet)
 If workout consists of high volume or other strength/ power
training (ESD) glycogen replenishment may take even longer
 Nervous system fatigue
 Back to back high intensity workouts (Mon, Tues) does not
allow the nervous system to recover fully, depending on
intensity level. Better to cycle high/low intensity with few
back to back hard days

06/28/21 55
 Competitive
 Competitive phase takes place during the time of
the competitive season
 Games, meets, matches are taking place regularly
 In some sports, there may be less importance to
some competitions than others
• Strategy is different in these types of sports
 Main objective is to maintain strength, power,
muscle endurance trained during Conversion
 This means intensity is high, volume is low
 Daily undulating periodization is common during this
time!
 Transition
 Main objective is to remove fatigue and
regenerate energies after a long season
 Also to rehabilitate injuries and relaxation
 Active rest and low intensity/low volume
lifting can be done

 Refresh your mind and body