Periodization (Vladimir Kravcov)

Periodization, in my opinion, is one of the important factors that influence continuous results. Through experience, I have determined the optimal duration of competition preparation: 12 – 16 weeks. During all this time I go from less intense workouts with correspondingly small weights, to activities with limited weights and maximum mental tension.

All our lives are cyclical and sporting activities are no exception. It is impossible to always maintain “peak” shape. At first glance it might seem paradoxical, but training with constant maximum effort is an unproductive activity. The best way to consistently increase the weight you train is to use so-called “cycles”. Cycles can last from 8 to 16 weeks. At the end of each cycle, you must show results in a single more barbell lift than at the end of the last. Athletes approaching the limits of their potential must perform at their best at the end of the cycle.

Experienced athletes do not need to be convinced that the above ideas are correct. They can tell you from personal experience that the cycles produce convincing results. But to put athletes on the right path in “iron games”, it takes a lot of effort.

What initially scares a person who has no history with cyclicality? Of course, there is the fear of losing the strength you have already gained, and for those who are concerned about their appearance, there is the fear of losing weight. A person tortured by strong training, continuously working with maximum intensity, begins to feel all the “beauty”: a drop in working weights, problems with the bone-articular “apparatus”. As a result: moral depression. Most accept this condition as overtraining and try to counteract it with generally accepted recommendations. But, in my opinion, overtraining is a little different, even though the symptoms are very similar. Overtraining in my opinion is the result of lack of rest (provided the diet is correct) combined with high intensity training. And in our case, the interesting thing is that you can get enough rest, eat quality food, and the results will remain steady or be critical. The best remedy in this case is to suddenly reduce the training weights, and then gradually increase them in each training session.

Most athletes come to me to help them move their results from the brink of death. If I see problems arising from not having cycles, I usually convince people with a simple example of periodization. Imagine, I say, that it is necessary for you to skip the score. By forcing yourself, you realize that without accelerating from a point you cannot overtake it. You automatically take a few steps back and jump over her as you accelerate. And so in training. To get past the point of death you need to go back and jump.

Continuing to compare training to obstacles, I always say that a cycle is like a race where you skip a few points. It is not necessary to stop before each point (dead points in training) and go to accelerate, you overcome the obstacle without particular problems when you see the speed.

I always repeat that to obtain appreciable results it is necessary to take into account all the factors that influence your progress. Ignoring even one of them can put a strain on all your work.

Try not to pay available attention to nutrition and you won’t move a step, no matter how much you train in the gym. Or rest between challenging activities. There will be no normal rest: there will be no progress, even if you explode!

Everyone tries to pay enough attention to quality nutrition and sufficient rest, but they often forget the principle of periodization.

Once, during pre-race training, I was about to set a personal record while lying on the bench. With barbell 270 kg. I caught the vulture with my own hands. Frightened, clutching the bar like a dog, I tensed, waiting for a simple command from me, “op!” There is silence in the room. People look at me, waiting for the record. The barbell bent menacingly. So be careful!

Now something has to happen! And here a young man who did an approach with biceps in the adjacent hall (the club has 2 halls) runs ahead of me to the block to do a rope pull for triceps, and along the way he hits my leg with all his might. That’s all, my access was cut off. I slowly get up from the bench and approach this loser. I’ll describe him in a few words: bald hair, pencil thick arms, crazy look, Arnold t-shirt.

“What are you losers interrupting my workout?” , – I turn to him, trying not to use swear words. He, looking at me, my barbell, lowers his eyes and silently apologizes. Next, I asked him what was the reason for his haste. And he told his story, which is very related to the topic of the article. As it turned out, he began training with irons recently. As with all beginners, the results began to increase very quickly. His body began to strengthen on the eyes and strength increased. But after that he did not a long time, the coach advised him to add supersets to the exercises. As he told me, he felt the positive changes only during the first 2 weeks of training and, to his surprise, the results. The so-called coach insisted that he should also switch to 4 sessions a week. After asking him about the diet and rest regime, I looked at his training program (a full name) I suspected that the training program needed to be changed and, as often happens, there was a. strong pressure from a coach with his authority, although in my opinion most coaches in the gym are simply instructors with superficial knowledge in the field of muscle development.

I explained to Viktor that most likely the main reason for his interruption lies in the training program and especially in the lack of cycles, since he has always worked at his maximum. “If you continue to masturbate in the gym, you will soon start to suffer from injuries“, I told him finally. After listening carefully to everything, Viktor said: “Thanks for the education“, he began to make fun of himself by doing the same thing. Within a month of our conversation, his shoulders began to hurt, and his elbows began to hurt. After that, he came to me for help. I quickly eliminated unnecessary exercises, added squats, and set the cycle to about 8 weeks.

Viktor was an obedient student, he followed all the recommendations exactly. What was his joy when he discovered a noticeable increase in results after 2 months. Now he runs from gym to gym for supersets without fear of his arms going limp between sets, as he gradually builds strength and mass within his macrocycle.

Everything I told you about is a typical example of how a small change in training can radically change the effect of the lessons.

Athletes participating in competitions should plan their cycles around when they prepare to participate in tournaments. I think that the optimal number of responsible competitions should not exceed 3 per year, that is, you need to reach the “peak” of your abilities no more than 3 times a year. Other times you can compete, but also expect results within the limits of your cycles. How to behave in the low season, when there are more than 3 months until the next start? At that moment it is necessary to work with light weights and with a high number of repetitions. At that time I do push-ups for 8-10 sets, 10 repetitions with a weight of 150-170 kg. I am convinced that a lot of work improves the technique of competitive movement. And in general, the off-season is the time to heal your wounds. Even if you don’t feel any pain, it’s likely that microtraumas have accumulated. Working with light weights gives you time to “recover” from all your “injuries”.

In the process of cycles, you need to be guided, first of all, by your experience and intuition. Comparing the training of the strongest athletes shows that everyone’s cycles differ in one way or another. Each strongman must combine classes according to his individual characteristics.

Me for example. I only perform “heavy” presses with a limited layout, only changing the number of approaches and repetitions. But this does not mean at all that those who practice a lower and moderate intensity in their training will not be able to obtain the same results. Or, for example, rest between 2 pressure workouts – 12 days. I know I can progress to another aligned microcycle structure. Rest between presses can be reduced to 8 days, so after some training sessions overtraining will occur, you will have to engage in lighter and medium presses, i.e. For 2 weeks, then again strong pressure once every 8 days.

If you actively use “auxiliary” exercises in your competitions, I think it will be correct if at the beginning and at the end of the cycle the percentage ratio of auxiliary exercises to main exercises will be different. It is optimal to use fewer and fewer “auxiliary” strength exercises as the competition approaches. You will leave the beginning strong and fresh.

I tell you this to convince you that there is no single right way to create cycles. Someone likes it, someone else, but the most important thing to follow when creating your training program is to what extent it will suit you. Good luck on the podium!