Another problem with the Western method of periodization is that many abilities aren't TAGS: bible, efs classic, periodization, dave tate. One, you'd better use periodization and two, you better listen to Dave Tate. In Part 1 of this article, Dave gave you a thorough explanation of linear (or Western). Dave Tate knows strength. Dave's been assisting and training under Louie Simmons of Westside Barbell fame for over 10 years and has consulted thousands of.
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Western periodization involves a week training “mesocycle” that begins with . Bench press Tips from Dave Tate's Bench press pounds article, which. Option 4: Periodization Bible by Dave Tate This is my favorite option. With this method, you choose assistance exercises depending on the. Assistance Work #4: Periodization Bible by Dave Tate This pattern of assistance work is inspired by an article Dave Tate wrote called The Periodization Bible.
During this time they should lower the training volume and intensity.
The week before can make or break the outcome of the competition. Too much work and the lifter will go into the meet overtrained and tired. Too little work and he'll go in under prepared. For the football player this can be the last three to six days before the game.
It becomes a tight balancing act during the season to ensure the optimum amount of training with the right amount of recovery and restoration. The Shock Micro: This micro cycle is designed around shocking the body into new growth and adaptation.
This shock can come in many forms and can range from taking a week off to a high volume training cycle.
The Meso Cycle This cycle is made up of many micro cycles designed around one specific purpose. Most programs use this cycle to develop one component of fitness such as strength, power, endurance or some other physical ability.
The Only 5 Strength Training Programs You’ll Ever Need
These cycles range from one to four months. There are many types of meso cycles including introduction, base, competitive, restoration, strength and power cycles. The Introduction Meso: This cycle is designed to introduce a person to fitness or strength training. Like the introduction micro cycle, most of the time is spent on the teaching of the movements and training program.
The Base Meso: It's been said many times that you can't build a house on a weak foundation. The base meso cycle is usually designed to build a strong and fundamental base of fitness a solid foundation.
An example of the effectiveness of a base-building meso cycle would be my wife, Traci. When she first came to train with us a Westside, her back was so weak and sore that she had a hard time picking up an empty barbell. Most of her training during the first few months consisted of building up her abdominal, lower back, glutes, hips and hamstrings.
She performed endless sets of reverse hypers, glute-ham raises, and abdominal pulldowns. When her base was built up, heavier training was introduced and within the first year she'd totaled her fist "Elite" with a squat, bench, and deadlift in the pound class. Not bad for not being able to pick up a barbell without pain 12 months earlier.
Without taking the time to develop a solid foundation, her gains wouldn't have been possible. Other Meso Cycles: The strength and power meso cycle is designed around building strength, while the competitive meso cycle is that cycle leading up to the competition or test date the day you attempt a new PR. These meso cycles can be designed a number of different ways and all are intended to bring out the highest level of competitive strength.
Competitive strength is different than maximal strength because it utilizes the elements of the competition to bring out the highest strength levels. With competitive strength, many times there's a break from training right before the competition to help the body restore and prepare for peak performance.
There's also the element of the spectators and a "psyche up" to help bring out higher strength levels.
Maximal strength is the max level of strength that can be displayed in the gym. This is why many times we don't recommend training with a psyche-up in the gym. Psyching up during training can actually be detrimental to strength performance because of the increased demand on the central nervous system.
The Old Testament – Linear Periodization
The Western Method of Periodization The Western or linear method of periodization is the most practiced yet most misunderstood form of periodization used by lifters and coaches today. This method consists of a hypertrophy phase, basic strength phase, power phase, peak phase and a transition phase.
Many times other terms will be used but the parameters are basically the same. Remember, starting out light is a key aspect of this program. Since it's week 1, you will do those weights for 5 reps on the first two sets and at least 5 reps on your last set.
Using the same example as above, if your max for bench press is , you will be using as your max. Since it's week 2, you will do those weights for 3 reps on your first 2 sets and 3 or more reps on your final set. Going back to the same bench press example above, if your max for bench press is , you will base the numbers off Since it's week 3, you will do for 5 reps, for 3 reps, and for at least 1 rep but you will do as many as you can do.
Using the pound bench press example, you will still be using as your max.
Since it's week 4 which is your deload week, you will do 5 reps for all 3 sets. These weights will feel extremely light and the work out will almost feel like a waste. It's supposed to feel that way and it's an important part to ensure you continue progressing. Progression At the end of the 4 week cycle, you will add 10 pounds to your max for your lower body lifts squat and deadlift and 5 pounds to your max for your upper body lifts bench press and military press. Going back to the max bench press example, since you have been using as your max, you will now use pounds and perform the same calculations we did above using that new number.
You may be tempted to bump up your maxes quicker to "catch up" but you shouldn't do that. The key is to progress slowly. Leave your ego at the door.
Assistance Exercises Assistance exercises are the exercises you will do after your perform your big 4 exercise for that particular work out. The goal of assistance exercises is to strengthen weak areas of the body, help increase the big 4 lifts, provide balance and symmetry to both your body and training, and help build muscle mass.
The prehabilation exercises are cycled in the same style as the supplemental and accessory movements. Wednesday: Max effort bench press training The max effort exercise: work up to 1 or 3 rep max Supplemental exercise: Tricep movement with high volume six to eight sets for 8 to 12 reps. The best exercises for this group include JM presses, and barbell or dumbbell extensions.
Accessory movements: triceps, lats, delts This includes movements for the lats, shoulders and possibly extra tricep work. The best movements for this group include tricep extensions, rows and various shoulder raises. Prehabilation movements: training of the joints This includes movements for the elbow and shoulder joints: The best movements for this group include external shoulder rotations, press downs and sled dragging for two to four sets of 12 to 15 reps.
The training structure for this day is exactly the same as Monday's workout. Friday: Dynamic squat and deadlift training The box squat: Work up to 8 sets of 2 reps with prescribed percentage The supplemental movement: This will include one exercise for the hamstrings.
The accessory movements: One or two abdominal movements for three to five sets of 6 to 12 reps and one lower back movement: The best exercise for this purpose is the reverse hyper performed for three to four sets of 8 reps.
Friday's training structure for the dynamic exercise box squat is cycled in a four week step-like loading pattern. All squatting is performed on a box.
Box squats are the best way to train for explosive strength because you go from a static to dynamic contraction.
The box squat is also the best way to teach squatting technique because it's easier to teach a person to sit back onto a box than without. See my article in issue for details on the box squat.
The box squat is trained using 8 sets of 2 reps. The supplemental, accessory, and prehabilation exercises are cycled the same as in Monday's max effort workout.
The Periodization Bible
Sunday: Bench press training The Bench Press: Work up to 8 sets of 3 reps using three different grips all inside the rings. Supplemental Exercise: Tricep movement with high intensity two to four sets for 2 to 8 reps. The best movements are close grip bench presses, JM presses, and dumbbell or barbell extensions. Prehabilation movements: training of the joints This includes movements for the elbow and shoulder joints.
The best movements for this group include external shoulder rotations, press downs and sled dragging for two to four sets of 12 to 15 reps. Sunday's dynamic effort bench workout begins with the same type of warm up work as on Wednesday's max effort day. The bench press is trained for 8 sets of 3 reps using three different grips utilizing the dynamic effort method. All these grips should be within the rings on a standard power bar. The bench press is trained with a smooth wave with very little fluctuation in barbell weight.
The supplemental, accessory and prehabilation movements are trained under the same guidelines as Wednesday's maximal effort day.For example, you can start your week off with military press day and then follow it with deadlift day, bench day, and squat day.
The box squat is trained using 8 sets of 2 reps. There is no accessory work. These trainers are usually very expensive and hard to find so it would be best for most people to download a book on exercise technique or attend one of the many seminars offered by today's top strength coaches.
Since it's week 2, you will do those weights for 3 reps on your first 2 sets and 3 or more reps on your final set. This is, after all, about building strength and muscle, not your ego. Who knows better than the trainee what works and what doesn't work for him?
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