What is Reddit's opinion of Periodization-5th Edition: Theory and Methodology of Training?

From 3.5 billion Reddit comments

If you've exhausted the gains of linear programming, then it's time for some periodized programming at an intermediate level. A good source for that kind of thing is Practical Programming for Strength Training, by Mark Rippetoe. Another popular intermediate program is 5/3/1, by some dude whose name I have forgotten. Madcow is another. My personal favorite is Tactical Barbell, which gives you a number of options as to how much time you want to spend in the gym, and how often you want to go.

If you just want to drink from the firehose and then write the bible from "In the beginning," then read this. It's by the guy who basically invented periodization, and single-handedly invented the legend of Glorious Eastern-Bloc Socialist Training.

Preface

I've been using linear periodization for my main lifts since the fall of 2017 and secondary work since March '18.

I've ran 3 total cycles and currently in my 4th round. The 1st was some shoddy 8 week program with way too aggressive jumps in intensity for my liking.

Around Christmas I started with what was essentially the regime from this master thesis (warning: PDF)

You can find my description of it here

The TL;DR is a 9 week periodized DUP program that goes from 4x8,6,4 to 4x5,3,1 over 8 weeks with a test in week 9. Each 4x4 day has a last-set AMRAP that determines load-progression for next week.

I've since made several changes to the template for my second run run that ended in early may and the third run that I'm currently doing.

• only 2 of squat, bench or deadlift compounds total per day
• 5 days a week instead of 3
• Variations to hit weakpoints
• Longer cycle with 2 more weeks with higher reps (11 week program now instead of 9) and smaller rep jumps in the last 4 weeks
• The first 6 weeks, the volume block, has preprogrammed percentage jumps, while the strength block still uses APRE.

My total in this time has gone from:

Lift	21/12	03/03	05/05
Squat	127.5	145	150
Bench	80	102.5	110
Deadlift	165	170	180
Total	372.5	417.5	440
Body Weight	83.6	79.1	79.6
Wilks	247.6	287.07	301.36

Questions

> Describe your training history.

I ran SSLP for a while in the spring of '17, switched to 531 for beginners, when I got bored of that I switched to DUP-style training.

> Do you have any recommendations for someone starting out?

Do SSLP or another beginner program if you're new. LP has its place, but I don't think you're doing yourself any favors by starting out with LP as a beginner. For anyone early-intermediate to advanced, I can see it applying, with modifications.

> What does the program do well? What does is lack?

LP is more of a programming style than a program, talking about its pros and cons will depend on the specific implementation. Almost all cons can be fixed by changing the programming.

> What sort of trainee or individual would benefit from using the/this method/program style?

Early intermediate and up can run this with success IMO. LP is just a tool to plan your training. Almost any program has linear periodization in it and there are many ways to run it. It's definitely more of a method than a program.

> How do manage recovery/fatigue/deloads while following the method/program style?

When I started out, I was training 3x a week, which was enough recovery between sessions for me. I currently alternative heavy-light days so that the training stress is higher in the beginning of the week and the latter half of the training week has smaller sessions that aid recovery. I don't deload in the middle of a cycle, but do tend to take a week off after.

> Any other tips you would give to someone just starting out?

Find an LP you like: some like full-body days, some like upper/lower splits; some like mostly barbell movements, some like less barbell work and more bodybuilding accessories; etc. It can all be accomodated. I would also make sure you run an entire cycle before making bigger changes to it, as with most programs, they are done that way for a reason.

> Do you design your own peak or hire a coach?

I just do the peak that follows in the program, which is a pretty basic linear taper + deload the week of testing.

Resources

Periodization: Theory and Methodology of Training - I've always had Tudor Bompa's book on periodization recommended for those that really like to read the theory. Never read it myself, despite having the ebook.

The Muscle and Strength Pyramids - By the 3DMJ team has been one of the best books I've read on programming (and nutrition). Their podcast also has a ton of information for natural bodybuilders / powerlifters. Greatly recommend their content.

How to write a hypertrophy cycle - by our own /u/bigcoachD

I've also looked at a bunch of different templates for inspiration, but I don't have links to them as much as saved spreadsheets.

I would not take it personally, people get it wrong in education no matter how high up you get, it’s how you align them to your side with evidence and facts that matters most. I am not a physiology or sports science expert. There are books, quite a few, but the one at that come to mind that will be most helpful are: 1.) the swim coaches bible (I&II) and 2.) the theory and periodization of training (tudor/bompa) 3.) a good reference for energy system training. Duration and load of training does matter, so 5 x 3-4 hour practices very well could be way to much. But say 5x1-2hour practices is completely reasonable for most clubs above age group training (12&up). What matters is how long the whole training macro cycle is (8weeks-48weeks?). You can find breakdowns of how training works for different types of swimmers technique and approach wise in the swim coaches bibles. Now getting to load, and periodization which I think your teacher is getting most upset about.

So, I think the thing you can argue is 5x a week isn’t too much depending on how you structure the distance and intensity of each of those 5 practices (energy systems) and how you vary the load as your full season of training evolves. I think if you are starting from no swimming, jumping into a 5x a week flat-loading (meaning a flat amount of distance and energy load each micro cycle or week) for 3 weeks, and then a recovery week, followed by a increased load 3 weeks and so on, is common mid season training but not early phase. So, structure might matter. But overall 5x can be completely average load wise, and as you mentioned peak mid season some teams train what is full cycle 9x a week, but you know for maybe less time in the mornings and so on. I think the argument you can make is in sports where aerobic base matters like distance running and distance swimming. Quality distance increment and load while reaching super compensation is how athletes can improve. So for a sport like swimming where what feels and technique matter ALOT, the more days you spend in the pool the better you can develop your feel for the water and improve technique. So if you are training 5x a week (1-2 days aerobic, 1-day threshold, 1-day lactate, and a mix of recovery and speed days) in a week with a large chunk of that training time needs to be technique work and drilling. You may only be doing main 1-2 sets a practice with the rest of the sets being warm-up/drilling and technique work/ cool down. Most clubs train 5-6 days a week, but not all of that time is all out training Max effort or aerobic distance. If you swim less frequently you risk the time needed to work technique and awareness.

Theory and periodization of training:

https://www.amazon.com/Periodization-5th-Methodology-Training-Tudor-Bompa/dp/073607483X

swim coaches bible (1&2):

https://www.amazon.com/Swim-Coaching-Bible-Dick-Hannula/dp/0736036466

&

https://www.amazon.com/Swim-Coaching-Bible-Dick-Hannula/dp/0736094083

Most people posting on reddit aren't accomplished strength athletes and/or don't have a proper education in exercise science in order to create a workout routine that will actually work long term, so you won't get any great answers. I'd either buy a program from an accomplished strength athlete or someone with a degree in the field of exercise, or I'd read this textbook or this book and create a program yourself

Θέλω να πω πως οποίος έχει κάποια απορία όσο αναφορά το γυμναστηριο την γυμναστική και την άσκηση μπορεί να με ρωτήσει το οτιδήποτε, εκτός από διατροφές δεν είναι η δουλειά μου αυτή! Σε περίπτωση που νομίζεται ότι είμαι ένας περσοναλας του κωλου έχω τελειώσει αθλητικές επιστήμες με ειδίκευση στην αθλητική επίδοση και μεταπτυχιακό στο S&C. Όποτε ρωτήστε με οτι θελετε

Επίσης αφήνω μερικά λινκ με βιβλία για αυτούς που θέλουν να ψαχτούν περισσότερο

Tudor bompa periodization

NSCA essential’s of S&C 5/3/1 S&C journal

Καλώς Σου προτείνω και αυτά τα δυο βιβλία να διαβάσεις και αν έχεις απορίες γενικά στείλε μου μήνυμα https://www.public.gr/product/essentials-of-strength-training-and-conditioning/prod8050407pp/?gclid=EAIaIQobChMI24rrlcnG9gIVGY9oCR3WcQl9EAQYASABEgKzIvD_BwE

periodization

Sure. If you want to create a good program I'd read the following books

https://www.amazon.com/dp/073607483X/ref=cm_sw_r_cp_apa_glt_fabc_RTAN10ZVA526B1RABMVK

https://www.jtsstrength.com/product/scientific-principles-of-strength-training/

https://www.amazon.com/dp/B08WP9GK36/ref=cm_sw_r_cp_apa_glt_fabc_JC0X5XRDV5K1T2KA38EC

If you don't want to do that I'd just purchase a program from a PhD or strength athlete. Some of them are pretty cheap.

Use periodizations principles that are used in almost all Olympic and Professional sports:

General Preparatory Phase: Focus more on physical qualities (strength, speed/agility, energy systems, flexiability/mobility). You might do a 4:2 ratio of physical qualities : your sport

Specific Preparatory Phase: Start to focus more on general techniques and tactics, while focusing less on physical qualities. You might do a 2:4 ratio of physical qualities : your sport

Competitive Phase: This would be a fight camp, focusing mostly on techniques and tactics keeping your physical qualities (especially strength) on maintenance. You might do a 1:5 ratio of physical qualities : your sport

Transition phase: This is post fight and when you rest and focus on healing from the fight and the stress of possible over-training.

If you are not planning on competing or not competing for a long time cycle between the GPP, SPP and TP. Within each phase you can do macro, meso, and micro cycles for each element which can fractal further.

https://www.amazon.com/Periodization-5th-Methodology-Training-Tudor-Bompa/dp/073607483X

https://pubmed.ncbi.nlm.nih.gov/?term=periodization+

Study training principles: www.amazon.com/Periodization-5th-Methodology-Training-Tudor-Bompa/dp/073607483X