The Complete Guide to Conjugate Periodization What is conjugate periodization? Periodization is a term which is used to describe the long-term management of training to make the most advantageous (peak) performance. In layman’s term, periodization refers to the separation of a training regimen into different training block, with every block concentrating on particular, pre-determined athletic traits. Whether you are a pickup basketball player interested in dunking, a sprinter wanting to improve speed or a power lifter looking for a boost in strength, incorporating this training technique will let you develop all the essential strengths without losing back in other athletic traits. Since lifters have varying body types, they may do extremely …show more content…
The Dynamic Effort Method – involves throwing or lifting a non-optimal with the highest achievable speed possible. 3. The Maximal Effort Method – involves lifting optimal load against optimal resistance and must be utilized to produce the greatest strength growth. This pattern is anchored on fluctuations of intensity and volume throughout the week. Simply put, as the number of reps and sets increases, the intensity will decline and vice versa. By doing so, lifters following this technique can improve and train on different strength qualities all at once. This synchronized improvement is what makes CSS different from any other forms of strength training which concentrates on the development of a single athletic trait at the other’s expense. To sum it up, the CSS is a specific type of periodization which is used to develop several different athletic traits simultaneously. When using the CSS, different techniques are combined to obtain maximum results. Of course, the program can be customized according to your personal needs. If you are looking for ways on how to start, here is a good sample training program for a week using the CSS: Monday Low volume, high intensity Wednesday Low volume, high intensity Friday High volume, low-moderate intensity …show more content…
Glen Chabot bench presses – a technique which is done only twice a month. During both times, the athlete uses a close-grip style and does 405 for repetitions in the low teens. In between ever workout, the heavy dumbbell work on an incline or flat bench is rotated with bodybuilding exercises such as triceps, pecs, delts and lats. This is a very simple, yet an effective training program. 2. Kenny Patterson’s System – involves over-head press, incline press, board press, chain press and floor press, just to name a few. These exercises are rotated during each max effort day. During the dynamic day, the athlete will use 3 various grips on the bench press and utilizes 60 percent of a no-shirt max for 8 sets. Also included in this training program are triceps extension with barbells or dumbbells, forearm work, delt raises, pull downs and rows. In sum, the conjugate method of periodization helps improve the GPP (such as sled dragging) and SPP (such as plyometrics and speed deadlifts). This is by far, the most effective technique to develop strength continuously through the entire year, with no absurd off-season. No one can afford to have a break. Through the maintenance of the speed work for the 3 lifts and raising general wonk such as triceps, abs, lats, lower and upper body sled work, you surely won’t go backwards. There are several training methods, although by incorporating the conjugate method of periodization, you can’t
the white board. A gauntlet consisting of weighted squats, overhead presses, sits ups, and various
There are different types of muscle because each sport has various needs. “Power endurance is typically characterized by intense, repeated efforts for a relatively short period of time (less than 30 seconds)”(1). Sports such as sprinters, wrestlers, fencers and tennis players need to produce powerful movements and repeat them with several times with little to no rest. This training involves lifting about 15-30 reputations of moderate loads, about 50%-70% 1RM per lift.
The progressive overload principle is exemplified in strength training, which is necessary to improve the performance of a 100m sprinter.
The focus of this paper is mechanically and automatically break down the deadlift. It focuses on the four phases of the deadlift (The lift off, pull through, the lockout, and the lowering phase) as well as the muscles involved in lifting and lowering the load. The sole purpose of the deadlift is for health and fitness. It is a core lift that works nearly every muscle in the body. Muscles from the lower and upper extremities will go through a period of flexion and extension when moving through the phases. The deadlift should be performed safely, and with proper form to avoid injury. This paper shows and demonstrates the proper form of the deadlift. There are also a number of forces acting on the load and the athlete. Gravity and external forces will be an active part of lifting the load. Images and tables are provided in the paper to better understand the movements and muscles used when performing the deadlift.
This will ensure that you are properly rotating the muscle groups that are trained assuring that you equally work all muscle groups and provide sufficient rest over the 3 week cycle.
Periodization is a concept that refers to how one’s training is broken down into discreet time periods called “macrocycles”, “mesocycles” and “mycrocycles”. The Periodization method, or cycling method, is commonly used by many athletes and bodybuilders alike. It is basically dynamic routine that forces you to work on both the fast-twitch fibers and the slow-twitch fibers. However, the common components that influence periodization are: frequency, intensity, duration and volume.
...you can lift a lighter weight. If it asks you to do two sets, but you can only do one that’s okay. You’ll simply build strength and stamina until you can perform the activities.
Wuebben, J. (2009, August). Training tactics. Joe Weider’s Muscle & Fitness., 176-184. Retrieved from Student Research Center database. (Accession No. 43203362)
Arnheim D, & Prentice W, Essentials of Athletic Training (2002) 5th Ed. Chapter 23, pp518-519. New York.
Gabboth, Tim. "Journal of Strength & Conditioning Research (Lippincott Williams & Wilkins). Feb2012, Vol. 26 Issue 2, P487-491. 5p." N.p., n.d. Web.
Weight lifting is a broad term used to represent a vast number of actual exercises and styles. Weightlifting can be broken down into weight training, bodybuilding, fitness lifting, isometric training, resistance training, and athletic training. Although they posses similarities, often their objective separates them. Weight training generally means the pursuit of getting as strong as possible, and uses dead weight such as dumbbells and barbells. Bodybuilders have the goal to get the largest muscle mass and often times have a very small percent body fat. Fitness training or endurance training is often performed with low weight and high repetitions to build muscular endurance and general, non-athletic fitness. In isomeric training, the muscles and joints don't...
Periodization, training in cycles of gradually increasing intensity, began with the work of Soviet sports scientist Dmitri Matveyev in the early 1960s. Elite athletes, Olympic weightlifters, swimmers, and track and field performers have used it all over the world to an ever-increasing degree since that time. American Olympic lifters and power lifters have been using periodization for a long time for example Frank Zane (Ripper 3, Fleck, Steven 34). Periodization provides a method by which the plateau can be avoided. One of the problems with most training programs is that it is the same day in and day out. Intensity, rep range, etc tend to be varying constant. However, the body is extremely adaptable and will eventually stop responding to a certain exercise scheme regardless of the intensity. Periodization provides a method of training that over rides the bodies mechanism by keeping them it plateauing.
This workout will assist with people’s everyday life by augmenting muscular endurance. An elevated muscular endurance will be less prone to muscle strains and tears because of the resistance they have developed, extended workout times, and a better stamina from the repetitions of lifting weights (“Benefits of Muscular Endurance”). Everyday life will be eased as it is easier to lift heavy items; the exercise overloads your muscles which challenges them so that they must adapt and therefore get stronger to meet the challenge of lifting those more hefty items. "To make a muscle grow, you must force it to go beyond its capabilities. The most potent way to apply that force is to train to failure. Training to failure means...the muscles are forced to grow stronger and bigger," says Nasser El Sonbaty who has body built for many years. With this easier way of doing things, people can get daily chores and activities done more quickly and efficiently which will also decrease stress levels tha...
...be related to a football player who desires to increase or improve their skills. A football player may achieve such results by performing a particular activity with increasing resistance, increasing speed, increasing duration, or any combination of these. (Dick, 2002, pg. 218) For example, if a defensive back desires to increase his strength; defensive backs are required to be strong and powerful. A defensive back could increase the training volume performed in seated bench press as a means of achieving overload.
...parts of the body. Reverse pushups, pushups with single legs and clapping as you in an elevated position help you in gaining strength as well as balance. Another popular method of effective advanced pushup is to do the exercise by adding weights on to your body. This helps you to stretch your body to its extreme limits of endurances. But the pushups with weights are performed always in a measured way with periods of rest between the pushups.