One of the most common training strategies for lifters of all kinds, whether power lifters, bodybuilders, weightlifters, athletes, or general fitness enthusiasts, is block periodization. A basic strategy for block periodization is to divide training into three to four different training blocks that consists of different weights ranges. Each training block may last two to four weeks. For example, if training is divided into four training blocks that last a month each, the first training block may be done using weights consisting of 55% to 65% of your single rep max. The second training block may consist of 65% to 75%; the third block 75% to 85%; and the fourth block 85% to 100% of your single rep training max.
A Problem
Block periodization has brought fantastic results to many lifters, however, others have experienced problems with block periodization. The main problem tends to be that by the time the last training block with heavy weights arrives, the benefits such as hypertrophy and improved rep speed that were gained from the first training block have dissipated from disuse. When only one aspect of training becomes the focus of a training block, the other aspects that are neglected can suffer. Not everyone loses the qualities developed in previous training blocks, but some people do. For those who do, there is a solution that allows for the use of training blocks without losing the physiological qualities that are developed from one block to another.
A Solution: A Primary Emphasis, with Secondary Emphasis
A simple strategy that can be used with block training is for each training block to have a primary emphasis, but to also include secondary types of training that will be done in other training blocks. The secondary types of training will be utilized to a lesser degree, but enough of it will be done to maintain the physiological qualities from each training block. This can be done much easier if high frequency training is used. Of course high frequency training can easily lead to over training unless you stay within the boundaries of using strong reps, strong sets, and a strong lifting motion (if you need to know the meaning of these terms, scroll down to the very end of the article where they are explained).
Assuming you approach high frequency training correctly, we can look at an example of how to design a training block that emphasizes one weight range, while incorporating the weight ranges from the other blocks to a lesser degree. Let us imagine that you are using 55% to 65% of your training max for your training block of emphasis. You could use this weight range three times per week, and integrate the weight ranges from three other training blocks once each on the other three days. The follow schedule would be an example of this:
Monday: train with 55% to 65% of your single rep max (Primary emphasis)
Tuesday: train with 65% to 75% of your single rep max (Secondary emphasis)
Wednesday: train with 55% to 65% of your single rep max (Primary emphasis)
Thursday: train with 75% to 85% of your single rep max (Secondary emphasis)
Friday: train with 55% to 65% of your single rep max (Primary emphasis)
Saturday: train with 85% to 100 % of your single rep max (Secondary emphasis)
When using this strategy, no matter which training block you are emphasizing, you can do it three days per week, and do the other types of training from the other training blocks just once per week.
Even if you only trained your whole body three days per week, you could still emphasize one training block while integrating the other types of training into your block to a lesser degree. For example, if you are emphasizing the 55% to 65% range for a training block, you could do three sets at 55% to 65% of your single rep max, and just one set using 65% to 75% in your first workout. For your second workout, you would do three sets at 55% to 65%, and just one set at 75% to 85% of your single rep max. In your third workout, you would do three sets at 55% to 65%, and just one set at 85% to 100% of your single rep max. You could emphasize any weight range within your workouts by doing three sets of the weight range you are emphasizing, and just do one set of a different weight range in each workout.
When you have a training block system that emphasizes a primary weight range in combination with secondary weight ranges that are done to a lesser degree, you can maintain the qualities that are gained from each training block. If you favor block periodization, you can give these ideas of try. Best of training to you.
For more in depth lectures on block training, I recommend Garrett Blevins:
Training Terms
Strong reps are reps that can be repeated forcefully while using a steady even pace from one rep to the next during a set. When the speed at which reps are repeated starts to slow down at the end of set due to fatigue, weak reps are being done. Avoid weak reps.
A strong set is a set that is done while you are at full strength. If fatigue prevents you from performing the maximum number of strong reps that you are capable of with a given weight, you are not at full strength and are doing a weak set.
A strong lifting motion is a smooth, nonstop lifting motion with the use of excellent form. It generally applies to the use of a single rep training max which is different than an all out max. An all out max is the most weight that you can possibly lift for a single rep, but this often results in poor form, or pausing, grinding, or slowing down during the lifting motion. On the other hand, a training max is done with the maximum weight that allows for a strong nonstop lifting motion using excellent form.