I was reading a thread here that touched a lot on Block Periodization. I have read some things about it but not enough for a practical, working knowledge. Could someone please define what the blocks are and how they are used? What goes on during each block and what is the purpose of each? Thanks
This could be a very long answer, lol. However Landon Evans and Jeremy Frey are writing a book as we speak about block periodization applied to powerlifting. I think they said it will be out in June or July.
It will be very extensive and will answer anything you need to know about block periodization for powerlifting.
Well, thanks for the reply but it doesn't really help much. I am eagerly awaiting the book and I can usually figure out most of the stuff by looking over the training logs and little other info. For some reason I just don't understand this as much. Could you or anyone give me an idea of how to incorporate this stuff while I'm waiting for the book?
I can give you a basic run down of each block as i understand them although i may not be 100% accurate...
Accumulation: -This block will have a relatively high volume of work at reduced intensity -The majority of the work will be general in nature -Goal is to bring about morphological adaptations, increase your "potential" for further strength gains in future blocks, to build up a large work capacity to allow large volumes of work in future blocks -Accumulation is basically to prepare you for future blocks -Length of block can be 2-6 weeks
Transmutation: -This block will have the most stressfull sport-specific workloads -Majority if not all of the work will be split between specific and general specific work -You DO NOT allow for full recovery between workouts, you want to build up fatigue to allow yourself to supercompensate in realization -Frequency and volume of specific and general specific lifts must increase -Intensity will increase during this block -Goal is to build on the strength/muscle mass you have built in accumulation -Length of block can be up to 3 weeks
Realization -Goal of this block is to REALIZE the gains you have made in previous blocks -The workloads in this block will be nearly all specific to prepare yourself for the competition -Frequency and volume will decrease to facilitate recovery -The intensity will be highest during this block before you taper off for the competition
I may have left some things out but this was all that came to mind at the moment. Hope this helps.
I assume you are using this method? Would it be Ok to ask further questions? I will try to come up with some ideas as to how I can utalize this and I'm sure I will have more questions.
I'd just like to add that when powerlifters think of morphological changes that occur in the Accumulation block, most think "muscle mass". That makes guys nervous if they need to cut weight. While that's certainly a morphological change, hypertrophy is not the only morphological change. Bottom line -- accumulation is about more than just getting bigger.
I'd just like to add that when powerlifters think of morphological changes that occur in the Accumulation block, most think "muscle mass". That makes guys nervous if they need to cut weight. While that's certainly a morphological change, hypertrophy is not the only morphological change. Bottom line -- accumulation is about more than just getting bigger.
I absolutely agree Mike, i had just put that because thats always one of my goals in accumulation lol.
I hope this all makes sense but I have been mixing up Jim Wendler's 5/3/1 routine with some tips I got from Al Caslow. I have found a way to use the 5/3/1 percentages with gear and it really worked well for my last meet. Before that I trained using a pretty standard WSB style thing. Using your examples above, I was thinking that during the Accumulation phase I could do a WSB routine and use different exercises than the big three for my max effort days. I would still do DE bench and squat so I would be benching and squatting twice a week, Then for the Transmutation phase I could switch to a 5/3/1 routine OR stay with WSB but use exercises that a more closely related to the squat,bench and deadlift. Then for the realization phase I would taper back the big three exercises to once a week each and do that for a couple of weeks then a deload week followed by the meet week.
Does this sound like it would work or am I way off base?
1. Stop mixing and matching programs. 2. Accumulation MUST be submaximal, no max effort work in accumulation. 3. You ALWAYS want to have the competition lifts in your training, especially in transmutation and realization. You can use variations in transmutation, but you also want the specific lift there as well.
Read mine and Mike's log on this board, read Jeremy Frey's log on elite to get examples of what each block would look like. Dont just read them though, really disect everything so you can see frequency, exercise choice, intensities.
-- Edited by Binford on Sunday 3rd of May 2009 02:11:34 PM
