Jul 072014

More info on periodization training. There are a variety of periodization models you can use in programming your training, in todays article by John Paul Catanzaro over at EliteFTS covers the Alternating Conjugate Periodization Model.

The famous adage “If you fail to plan, you plan to fail” applies to strength training as it does to just about any other endeavor. Arriving to the gym without any plan will lead to haphazard results. Tudor Bompa, considered by many to be the father of periodization, puts it this way: “In training, nothing happens by accident but rather by design. Do you want to be successful? Plan for it!”

Periodization is simply a way to organize or plan training into phases. Every lifter should map out his training to a certain extent, but you need to be careful about planning too far in advance because things may change. All it takes is one injury to disrupt your plans! A typical periodized plan for athletes involves the following sequence of training:

Endurance → Hypertrophy → Strength → Power


However, as you move from one phase to the other, the attributes of the previous phase(s) begin to decay. A more efficient approach involves the conjugate method, which allows you to train multiple motor qualities at one time.

Al Vermeil is a proponent of the conjugate method. He’s also the only strength and conditioning coach to have world championship rings from both the NFL and the NBA, so when he talks, you should listen!

Vermeil believes that all motor qualities should be trained simultaneously. Only the volume and intensity of each will vary depending on the needs of the athlete. When one component or method is being emphasized, the others must be reduced but never eliminated.

[Read More]

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: