There are three common training modes in generalized strength training, period training, linear weight gain training and fixed weight training. Linear weight training is the most popular training method for beginners. It doesn't really take much planning, just keep adding weight as much as you can each time until you can't lift it anymore. This method is neither scientific nor feasible. There are two common results: injury or stagnant growth.
The fixed weight training method is the method chosen by bodybuilders and some elderly strength athletes. It arranges training based on a relatively stable set of strength results. Its main indicator is the performance of some major training movements, such as squats, leg presses, deadlifts, and bench presses. Since weight gain is not the goal, a weight that can be used for multiple repetitions can also be determined. Its primary effort is strength, not weight.
For powerlifting, weightlifting, and strong athletes, the most common method is period training. It allows for continuous strength gains through spiraling training weights. Its main indicators are the cycle and the performance of some major training movements. However, since the weight is changing, it is difficult to determine the weight that can be repeated multiple times. It is generally estimated based on the maximum weight. Its main effort is not strength, but weight.
Using the period training method takes into account the unavoidable fact that human strength cannot grow in a straight line. The growth of power is wave-like, and after a period of growth, there will inevitably be a decline. If you adopt a linear weight-increasing training method, you will find after a period of time, not only unable to lift a larger weight, but also unable to lift a relatively small weight.
A reasonable approach is to use heavy weight when the strength is in the rising stage and try to make the strength rise faster. Use small and medium weights during the descent phase to maintain training results and prepare for the next ascent.
The question is: How to determine the cycle of rising and falling strength?
You first need to have a measurement indicator. Through long-term practice, strongmen have found that it is most accurate to use the squat training cycle as the overall training cycle. But the only way to know exactly how to determine the period is to practice.
Generally, a training cycle of 4 to 10 weeks is more appropriate. The length of the training cycle does not indicate the level of training. Although some strongmen have longer training cycles, their strength increases greatly in each cycle. Most importantly, suit yourself.
The following is a period training plan used by the late famous powerlifter Dave Pasanella. His training is based on a 10-week cycle. .
Overall training arrangement:
Monday: Squat training. Squats, hack squats, front squats, box squats
Tuesday: Closed.
Wednesday: Quadriceps strength training. Leg press, leg extension, step-up, lunge
Thursday: Bench press training. Bench press, press, neck arm extension
Friday: Strength training for glutes and biceps femoris. leg curl,Reverse Hyper,Glute Ham Raise
Saturday: Deadlift training. Deadlift, good morning, Hyper Extension
Sunday: Closed.
The goal for squat training, quadriceps strength training, butt and biceps strength training is to increase performance by 10% each time There are 8 groups of exercises for each item in the training class. The weekly training schedule is:
In the first week, 50% 4 times, 55% 4 times, 60% 4 times, 65% 3 times, 70% 3 times, 75% 3 times, 80% 2 times, 85% 2 times
In the second week, 55% 4 times, 60% 4 times, 65% 3 times, 70% 3 times, 75% 3 times, 80% 2 times, 85% 2 times, 90% 1 time
In the 3rd week, 55% 4 times, 60% 4 times, 65% 3 times, 70% 3 times, 75% 3 times, 80% 2 times, 85% 2 times, 90% 2 times
In the 4th week, 60% 4 times, 65% 3 times, 70% 3 times, 75% 3 times, 80% 2 times, 85% 2 times, 90% 2 times, 95% 1 time
Week 5, 60% 4 times, 65% 3 times, 70% 3 times, 75% 3 times, 80% 2 times, 85% 2 times, 90% 2 times, 95% 2 times
Week 6, 65% 3 times, 70% 3 times, 75% 3 times, 80% 2 times, 85% 2 times, 90% 2 times, 95% 2 times, 100% 1 time
Week 7, 70% 3 times, 75% 3 times, 80% 2 times, 85% 2 times, 90% 2 times, 95% 2 times, 100% 2 sets, 1 time each
Week 8, 70% 3 times, 75% 3 times, 80% 2 times, 85% 2 times, 90% 2 times, 95% 2 times, 100% 1 time, 105% 1 time
Week 9, 75% 3 times, 80% 2 times, 85% 2 times, 90% 2 times, 95% 2 times, 100% 1 time, 105% 2 groups, 1 time each group
In the 10th week, 75% 3 times, 80% 2 times, 85% 2 times, 90% 2 times, 95% 2 times, 100% 1 time, 105% 1 time, 110% 1 time
The goal of bench press training and deadlift training is to increase performance by 5%. Practice 6 groups of each event in each training session. The weekly training schedule is:
Week 1, 50%4 times, 55%4 times, 60%4 times, 65%3 times, 70%3 times, 75%3 times
In the second week, 55% 4 times, 60% 4 times, 65% 3 times, 70% 3 times, 75% 3 times, 80% 2 times
In the 3rd week, 60% 4 times, 65% 3 times, 70% 3 times, 75% 3 times, 80% 2 times, 85% 2 times
In the 4th week, 65% 3 times, 70% 3 times, 75% 3 times, 80% 2 times, 85% 2 times, 90% 1 time
In the 5th week, 65% 3 times, 70% 3 times, 75% 3 times, 80% 2 times, 85% 2 times, 90% 2 times
In the 6th week, 65% 3 times, 70% 3 times, 75% 3 times, 80% 2 times, 85% 2 times, 95% 1 time
Week 7, 70% 3 times, 75% 3 times, 80% 2 times, 85% 2 times, 90% 2 times, 95% 1 time
Week 8, 70% 3 times, 75% 3 times, 80% 2 times, 85% 2 times, 90% 2 times, 95% 2 times
Week 9, 75% 3 times, 80% 2 times, 85% 2 times, 90% 2 times, 95% 1 time, 100% 1 time
Week 10, 80% 2 times, 85% 2 times, 90% 2 times, 95% 1 time, 100% 1 time, 105% 1 time