In today’s post we’re going to run through periodisation and how to plan your 1RM and 3RM in the classes strength portion.
Periodisation is a form of resistance training that may be defined as strategic implementation of specific training phases. These training phases are based upon increasing and decreasing both volume (which is reps times sets) and intensity (which is the load or percentage of 1RM) when designing a training program.
Periodisation programs have been shown to be most effective in improving muscular strength, motor performance, fat free mass and percent body fat. A most important aspect of periodization training is the planning of the recovery. The use of repetition zones are most useful in this design as the different loads may challenge different muscle fiber types. The key aspects of periodization include creativity, strategic planning, and exploitation of the recovery.
Dorchester Strength and Conditioning use the following 16 week periodisation model, each phase will include a deload and test WOD.
- Week 1-4 Muscular Endurance Phase
- Week 5-8 Hypotrophy Phase
- Week 9-12 Strength Phase
- Week 13-16 Power Phase
In order to get the best results from the strength portion of the class you will need to plan your lifts in advance. Below is an example of someone’s plan with a current deadlift PB of 100kg
You’ll notice that the lifter starts with a light weight and high reps and decreases the reps as the weight increases. Also at the start of the strength plan there are fairly big weight increases, as the lifter gets closer to his/her 1RM these increases get smaller.
Your current PB should be your penultimate lift.
- 5 @40kg – Warm up weight
- 3 @60kg
- 3 @80kg
- 1@ 90kg
- 1@100kg – Current PB
- 1@105kg – New PB
Feel free to grab one of the coaches at any time if you have any questions