Training

Periodisation | Improve Your Performance

Written by Jamie Bantleman


Periodisation


Periodisation is a vital component when considering programming yourself or your clients for any goal. Training plans very much compliment each other and ensuring each one has purpose and reasoning will enabling you to yield greater results. Periodisation means progressing or even regressing your training programme to cope with the intensification of your training.


gym training


For example, you may be training for bodybuilding, and you have gone through a basic strength programme, following this you may want to begin to introduce more volume. You wouldn’t usually go from a strength phase of 4 x 4-6 (sets: reps) into 5 x 20. The plan would be to slowly increase the volume to maintain a reasonably heavy weight to ensure the strength phase wasn’t a waste of time. A, extremely simple and played down periodisation model for a bodybuilder may look like the following over a 12 week period:

 

Week 1 – 4: 4 x 4-6

Week 4 – 8: 3 x 8-12

Week 8 – 12: 4 x 15-20

 

Of course, this is very basic however I am aiming to show you the basics of periodisation at this point in the article.


Matveyev’s Periodisation Model

 

A Russian Sports Scientist developed a model that can improve the performance of an athlete by programming that individual to reach peak performance come the time of competition. This was adapted slightly in a research paper from the US in 1981 called ‘The Hypothetical Model For Strength Training’.

 

Their breakdown was over 4 phases:

 

Phase 1: Hypertrophy 3-5×6-12 (Sets: Reps)

Phase 2: Basic Strength 3-5×6

Phase 3: Strength and Power 3-5×1-5

Phase 4: Maintenance 1-3×1-3


increase strength


Each programme in this phase of training should last only 2-3 weeks when usually it would last 4-6 weeks, however, this is down to the focus being mainly on the strength it would be easy to lose muscle mass with the lack of volume in the strength phase of the model.


Phase 1: Hypertrophy 3-5×6-12

 

4 days per week

 

Upper Body x2

Lower Body x2


Order Exercise Sets Reps Rest
A1 Flat Dumbbell Chest Press 4 6 10s
A2 Wide Grip Chin-Up 4 6 90s
B1 Incline Dumbbell Fly 4 8 10s
B2 Narrow Grip Pronated Grip Lat Pull Down 4 8 90s
C1 Decline Machine Press 4 10 10s
C2 Hammer Strength Unilateral Row 4 10 90s
D Hammer Strength Isolateral Bench Press 1 12/12/12 x

dumbbell


Order Exercise Sets Reps Rest
A1 Barbell Back Squat 4 6 10s
A2 Hammer Strength Isolateral Leg Curl 4 6 90s
B1 Reverse Hack Squat 4 8 10s
B2 Romanian Deadlift 4 8 90s
C1 Leg Extension 4 10 10s
C2 Incline Back Extension 4 10 90s
D Hammer Strength Isolateral V-Squat 1 12/12/12 x

Phase 2: Basic Strength 3-5×6

 

4 days per week

 

Upper Body x2

Lower Body x2


 

Order Exercise Sets Reps Rest
A1 Incline Barbell Press 3 5 30s
A2 Supinated Grip Chin Up 3 5 120s
B1 V-Bar Dips 3 5 30s
B2 Hammer Strength Isolateral High Row 3 5 120s
C1 Hammer Strength Isolateral Incline Press 3 6 30s
C2 Supinated Grip Barbell Row 3 6 120s
D1 Seated Dumbbell Laterals 3 6 30s
D2 Hammer Strength Full Rear Delt Fly 3 6 120s

barbell biceps curls


Order Exercise Sets Reps Rest
A1 Deadlift 3 5 30s
A2 Reverse Hyperextension 3 5 120s
B1 Banded Hack Squat 3 5 30s
B2 Hammer Strength Isolateral Leg Curl 3 5 120s
C1 Leg Press 3 6 30s
C2 Heels Elevated Dumbbell Squat 3 6 120s
D1 Standing Calf Raise 3 12 30s
D2 Calf Raise on Hack Squat 3 12 120s

Phase 3: Strength and Power 3-5×1-5

 

4 days per week

 

Upper Body x2

Lower Body x2


Order Exercise Sets Reps Rest
A1 Flat Bench Press 5 2 30s
A2 Pronated Grip Chin Up 5 2 120s
B1 Incline Bench Press 5 3 30s
B2 Barbell Bent Over Row 5 3 120s
C1 Decline Machine Press 5 5 30s
C2 Hammer Strength Unilateral Row 5 5 120s
D1 Flat Dumbbell Flies 5 5 30s
D2 Standing Cable Flies 5 5 120s

overhead squat


Order Exercise Sets Reps Rest
A1 Deadlift 5 2 30s
A2 Glute Ham Raise 5 2 120s
B1 Barbell Back Squat 5 3 30s
B2 Hammer Strength Isolateral Leg Curl 5 3 120s
C1 Deficit Deadlift 5 5 30s
C2 V-Squat 5 5 120s
D1 Leg Press 5 5 30s
D2 Leg Extension 5 5 120s

Phase 4: Maintenance 1-3×1-3

 

4 days per week

 

Upper Body x2

Lower Body x2


Order Exercise Sets Reps Rest
A1 Deadlift 3 1 3m
A2 Barbell Back Squat 3 1 3m
B1 Deficit Deadlift 3 3 30s
B2 Hammer Strength Isolateral Leg Curl 3 3 120s
C1 Leg Press 3 3 30s
C2 V-Squat 3 3 120s
D1 Hack Squat 3 3 30s
D2 Leg Extension 3 3 120s

Order Exercise Sets Reps Rest
A1 Flat Bench Press 3 1 3m
A2 Wide Grip Chin Up 3 1 3m
B1 Incline Dumbbell Press 3 3 30s
B2 Hammer Strength Unilateral Row 3 3 120s
C1 Barbell Bent Over Row 3 3 30s
C2 Hammer Strength Isolateral Incline Press 3 3 120s
D1 Hammer Strength Isolateral Bench Press 3 3 30s
D2 Hammer Strength High Row 3 3 120s

 

 

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Faye Reid

Faye Reid

Writer and expert

Faye has a MSc in Sport Physiology and Nutrition, and puts her passion into practice as goal attack for her netball team, and in competitive event riding. She enjoys a pun, and in her spare time loves dog walking and eating out.


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