[400stud]

400stud on November 6, 2003 at 11:15 pm #8696

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.

[delldell]

delldell on November 6, 2003 at 11:50 pm #23340

I think option 1 with density training in place of whatever you were planning for the first 6 weeks.

[400stud]

400stud on November 7, 2003 at 12:02 am #23341

You sure I wouldn't burn out? Seems like a lot of High % training early on, but you know more than I do.

[delldell]

delldell on November 7, 2003 at 4:40 am #23342

Hahaha, no I really don't know that much. I think it'd be okay if you had volume pretty low. What kinds of sets/reps/intensities were you planning?

[400stud]

400stud on November 7, 2003 at 11:33 am #23343

The same I'm doing now. Check out the "hypertrophy" thread.

[Mike Young]

Mike Young on November 8, 2003 at 2:16 am #23344

Of the options given, I like option 1 the best too………that is unless you're training for Mr. Olympia :lol:.

ELITETRACK Founder

[400stud]

400stud on November 8, 2003 at 5:45 am #23345

Even if during Density Training I followed the same routine I'm doing now as outlined in the "hypertrophy" thread?

[Mike Young]

Mike Young on November 10, 2003 at 3:15 am #23346

The thing that I didn't like about option 3 was the 2 week maintenance phase (which I didn't feel was necessary) and the shorter amount of time focused on either max strength or power development (12 weeks as compared to 14 for option 1). If I were to keep the same general format I'd take option 1 but I'd break down the 6-8 weeks of maintenance into 3-4 weeks of power and 3-4 weeks maintenance. Be careful however to not get caught up too much into these themes as you'll inevitably end up neglecting some biomotor abilities necessary for complete development.

ELITETRACK Founder

[400stud]

400stud on November 10, 2003 at 11:23 am #23347

I heard that you hit a peak between weeks 3 and 8 of a maintenance cycle, and that's why I went with 8 weeks of maintenance, with no power-speed, and also b/c I read that track work converts power into speed so the need to do so in the weightroom is gone.

[Mike Young]

Mike Young on November 10, 2003 at 9:02 pm #23348

[i]Originally posted by 400Stud[/i]
I heard that you hit a peak between weeks 3 and 8 of a maintenance cycle, and that's why I went with 8 weeks of maintenance, with no power-speed, and also b/c I read that track work converts power into speed so the need to do so in the weightroom is gone.

I wholeheartedly support the latter statement if the track work is set up appropriately to accomplish this outcome. I don't however think think that 8 weeks of maintenance is appropriate because it seems slightly too long but I guess it just depends on what your idea of maintenance workouts consists of. I'm more of the opinion that a maximal or near maximal peak can be attained in about 10 days but like I said we might be thinking the same thing depending on what you're considering maintenance work.

ELITETRACK Founder

[400stud]

400stud on November 10, 2003 at 9:27 pm #23349

I always thought maintenance should only be 10days anyways, but I was just saying what I heard. So could I do this…

6 weeks – Density Training
8 weeks – Max Strength
2 weeks – Maintenance
6 weeks – Max Strength
6 weeks – Power-Speed
2 weeks – Maintenance (10 days)

???

I think this would be the best based on what we've talked about. Your opinion?

[Mike Young]

Mike Young on November 12, 2003 at 10:16 am #23350

Looks ok to me but how can you match up track training cycles with weight training cycles when you're meso lengths (especially in the cases of the maintenance weeks) are so varied? I know it can be done, I'm just curious as to how you're planning on doing it.

ELITETRACK Founder

[400stud]

400stud on November 12, 2003 at 9:28 pm #23351

Now that I looked at it, mike, it's very hard to determine how to do it. I may just go ahead, since I'm training through the spring meets, do 8 weeks of max strength, then 6 weeks of power-speed and then during my taper do maintenance.

I'm not smart enough to figure out how to correspond track and weights in such a confusing manner, so I'll just do it like that to make things easier. So it'll actually look like this…

6 weeks – Density Training
8 weeks – Max Strength
8 weeks – Max Strength
6 weeks – Power-Speed
2 weeks – Maintenance (10 days)

[400stud]

400stud on November 14, 2003 at 11:33 pm #23352

Mike, or anyone else, how would it look if I did this instead?…

6 Weeks – Density Training (GPP)
8 Weeks – Max Strength (SPP)
4 Weeks – Maintenance (Start of competitions…Pre-Comp. phase)
4 Weeks – Max Strength (towards end of "dummy" comp.'s)
6 Weeks – Power-Speed (Start of main comp.'s)
2 Weeks – Maintenance (10-day taper for peak)

[Mike Young]

Mike Young on November 15, 2003 at 10:30 pm #23353

Looks fine to me but as I've mentioned before don't get too caught up in the names of the phases (not saying that you are) and end up neglecting certain biomotor abilities while you develop others.

ELITETRACK Founder

[400stud]

400stud on November 16, 2003 at 1:52 am #23354

I got you. Thanks.