Periodization of Energy Systems Training
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.
Karsten Jensen
www.yestostrength.com
“Learn-Develop-Lead”
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”.
