I have 3 different ways I'm thinking about doing my weightlifting setup based on different things I've been reading lately, so I was wondering if you could help me decide the best option….
First, my track periodization is as follows:
GPP – 6 weeks
SPP – 8 weeks
Pre-Comp. – 8 weeks
Comp./Peak – 6-8 weeks (at least one full meso w/small taper and then big taper for peak)
Now here are my options:
1) 6 weeks hypertrophy/accumulation weights
8 weeks – Max Strength
2 weeks – Maintenance
6 weeks – Max Strength
6-8 weeks – Maintenance
My reason for this one is that I heard that a true hypertrophy phase may not be necessary as it may be nonfunctional and that power-speed may not be necessary since track work already converts speed and power. Also, the 2 week maintenance phase would allow me to go into competitions (though unimportant) fresh so I can qualify for nationals earlier.
2) 6 weeks – Accumulation weights
8 weeks – hypertrophy
8 weeks – Max Strength
4 weeks – Power-Speed
4+ weeks – Maintenance
The purpose of this is to allow me to go through a true accumulation phase since I'll be coming off a hypertrophy phase 2 weeks prior and to also allow a true hypertrophy phase since I'm a bit underdeveloped strength and size wise. Then I could do power-speed to help me get ready for a peak since it allows me to drop intensity and volume a bit while still going strong.
3) 6 weeks – accumulation
6 weeks – hypertrophy (density training)
2 weeks – maintenance
8 weeks – Max Strength
4 weeks – power-speed
4+ weeks – Maintenance
This setup allows the accumulation phase as well as a true hypertrophy phase (but notice it's more functional this time) as well as a maintenance phase prior to starting competitions and then the power-speed phase again.
I like the 3rd setup, but was wondering if I could get any thoughts from you guys.
Thanks.