30 Seconds SummaryPeriodisation for Progress
- Exercising without a plan can lead to burnout and plateau, while training involves a structured plan aimed at specific long-term goals.
- Training requires periodisation, or breaking down the overall training period into manageable phases with specific targets, typically via linear or non-linear methods.
- Periodisation cycles consist of macrocycles, mesocycles, and microcycles, each with specific duration and focus, enabling ongoing adaptation and improvement.
- Stress, Recovery, Adaptation (SRA) is essential in training dynamics; each session should stress the body, followed by recovery and adaptation to gain strength.
- Training should be adjusted based on the individual's training age, and frequency of training varies with experience: more frequent for novices and less for advanced lifters.
- For muscle growth (hypertrophy), training parameters include using 60%-70% of one's 1 rep max, with a rep range of 6-10 and high volume.
- For strength training, it is recommended to train within 75%-85% of one's 1 rep max, with a rep range of 3-6 and moderate volume.
- Good periodisation planning integrates both hypertrophy and strength phases, possibly alternating them in a linear progression with occasional deloads to allow for recovery.
- Effective training plans are highly individualized, taking into account the unique response of different individuals to training stimuli.
Revive Stronger
Steve Hall
