I told you last week that we are putting the final touches to our book “The Flexible Periodization Method”.
You may have wondered why it is called “The Flexible Periodization Method”.
As explained in this article, I needed a method that was flexible enough to guide me to create result producing training programs for any athlete in any situation.
Through the use of
scientifically based physiological principles,
the exact challenges i encountered in creating training programs for the high performance athletes I work with, and
the feedback and results of those athletes,
The Flexible Periodization Method was developed to meet the demands of FLEXIBILITY and RESULTS.
I named it “The Flexible Periodization Method” because there are TWO levels of “flexibility” in the model.
The FIRST level is that you combine the blocks to match the exact needs of the athlete/client at this point in time.
The SECOND level is that you create and adjust all aspects of the program “within” each block to give the client/athlete what (s)he needs at this particular point in time.
According to the dictionary, a method is “a way of doing something”.
The Flexible Periodization Method is a FLEXIBLE, RESULT PRODUCING way of creating training programs to match the unique needs of each individual athlete and client.
Next Wednesday I will reveal the meaning of the 7 three-letter acronyms.
Karsten
PPS: It’s no secret that we all want to be treated as unique individuals. So, in my opinion, giving your client a program that is TRULY unique to their needs is one of the most powerful ways you can improve your service.
The use of thick grips to develop great finger and forearm strength is as old as stength training itself.
However, until recently, we needed special dumbells, barbells OR to wrap a towel around normal dumbbells/barbells (No, that does NOT work!) to benefit from thick grip training.
A couple of years ago, I was happy to learn about Tylergrips. They easily and safely wrap around any handle.
Check out this video and learn how to apply tyler grips to the standing cable pull.
Oh, BTW, are you wondering why on earth you should care about grip strength?
Improved grip strength has the interesting “side effect” of allowing you to use higher loads in any pulling exercise, thus creating a stronger training stimulus for both structural and functional strength of the whole body.
PS: In “Combination Exercises” standing Cable Pull is combined with another important cable exercise to create a powerful combination exercise that has become a staple in many of the training programs I create. Find out, which exercise I am talking about, by getting “Combination Exercises”. Click HERE, NOW!
PPS: Make sure to read next week’s blog: “If all you have is a hammer, everything looks like a nail.”
As this week’s blog, I chose an answer to a tremendously important question on periodization of energy systems training. I wrote this answer recently on a forum on www.ptonthenet.com .
It is said, that the program is only as good as the assessment.
I suggest that you make sure you know at least the maximal heart rate, the resting heart rate and the speed/heart rate of the aerobic and anerobic thresholds. (Private companies in your area may know how to perform such tests.)
I suggest 3 main types of workouts
Aerobic Threshold Training: 1-2.5 hours at 130-170 BPM/1-3 Mmol lactate.
Anaerobic Threshold Training: 1hour or more at the anerobic Threshold. BPM 150-170/lactate around 4 mMol.
Vo2max intervals: 4-8 min at 70-90 of max Heart Rate with 1:1 Work:Rest ratio. Perform 20-60 minutes total per session at the target intensity.
You may divide the preparation period into 4 phases that include all three workouts but at varying emphasis
Phase 1: Emphasize the Aerobic Threshold.
Phase 2: Emphasize the Anaerobic Threshold.
Phase 3: Emphasize Vo2 max intervals.
Phase 4: Taper (reduced training violume and intensity.
The exact microcycle structure will depend on the number of workouts per week. But in genereal, the emphasized workout should be trained 2 times, while the two other workouts may be trained one time.
You will, of course, have to adjust the exact volumes, as well as the progression, to the fitness level of your client.
PS: “The Flexible Periodization” deals extensively with periodization of energy systems training, including RARELY discussed principles of matching the proper type of strength training with the proper type of energy systems training.
PPS: Don’t miss next week’s blog “Thick Grips for Great Strength”.
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