Linear periodization according to L.P. Matveev
Linear periodization according to L.P. Matveevu |
In sports literature, the concept of periodization and all its components are most fully represented by the works of L.P. Matveeva, in particular, in his book The Problem of Periodization of Sports Training (1964). This question was also investigated by other well-known specialists, such as A.S. Medvedev, Yu.V. Verkhoshansky, V.V. Kuznetsov, A.N. Vorobyov et al. It is used in bodybuilding, powerlifting, weightlifting and many other types of dispute..
It is believed that periodization is the organization of the training process on the basis of basic units - a training session (session), microcycle (week), mesocycle (month), macrocycle (several months / half year / year). Do not confuse linear periodization with a linear cycle, because a cycle is a way of variation of a single period within periodization.
Linear periodization
Linear periodization is a gradual (smooth, i.e. linear) transition from light intensity to heavy, from one type of load to another, from one amount of training work to another, etc. Traditional linear periodization is built in such a way that training of small and medium intensity in a large amount of work gradually (linearly) - with the help of small basic units of periodization (sessions and linear cycles) - goes into the category of high-intensity, but less voluminous work.
Linear Periodization in Bodybuilding
For bodybuilding, the development of such qualities as muscle endurance, hypertrophy and muscle strength is important. Developing all three qualities, one can achieve serious results in iron sports. Therefore, linear periodization will be understood as the change of three periods of work to 1) endurance, 2) hypertrophy and 3) strength.
Endurance. The goal of this period is to improve the general condition and performance of the muscle corset and the body as a whole, and prepare the muscle, cardiovascular system and connective tissue for more difficult training loads. To achieve this goal, a wide variety of exercises, medium weights, a large number of repetitions, short rest intervals are used. Naturally, such a period cannot last long (optimal duration is 2 weeks).
Hypertrophy. The period of increase in muscle mass is determined by a good ratio of intensity and volume of training work. During this period, a split system of exercises is used, when muscle groups train on different days of the week, very heavy weights are used. The period for hypertrophy should last about 4-6 weeks.
Force. The period of work on power qualities is always the final stage. The period is characterized by high-intensity work, using submaximal and maximum weights, a minimum set of basic exercises, a minimum number of repetitions in exercises, long rest intervals. For various reasons, training in the style of "power building" is impossible to carry out for a long time. The maximum duration of the period is 2-3 weeks.
A successful example of linear periodization in terms of L.P. Matveeva
TRAINING MACRO-CYCLE:
First and second weeks = endurance cycle
Third to sixth week = hypertrophy cycle
Seventh week = endurance cycle
Eighth to tenth week = force cycle
ENDURANCE CYCLE I
Occupation system: full body training (fullbadi) three times a week (every other day)
Microcycle 1 (first week):
(60 sec. - pause between sets, 120 sec. - pause between exercises)
Session 1: 12 reps, 2 sets, 16 PM (16 PM means that the working weight of weights is such that you can perform 16 reps at maximum)
Session 2: 12 reps, 3 sets, 14 PM
Session 3: 15 reps, 3 sets, 16 PM
Microcycle 2 (second week)
(30 sec. - pause between sets, 60 sec. - pause between exercises)
Session 4: 15 reps, 2 sets, 16 PM
Session 5: 18 reps, 3 sets, 20 PM
Session 6: 20 reps, 3 sets, 22 PM
Recommended Exercises:
Bench press
Army bench press
Squats
Pull-ups
Biceps Barbell Lifting
French bench press
Standing toes
Raising the torso in a prone position (press)
CYCLE OF HYPERTROPHY ACTIVITIES
Occupation system: three-day split - 1) bench presses, 2) legs, 3) traction (every other day).
Microcycle 1 (third week): 12 repetitions, 3 sets, 13-14 PM (pause 90 sec.)
Microcycle 2 (fourth week): 10 repetitions, 4 sets, 11-12 PM (pause 90 sec.)
Microcycle 3 (fifth week): 8 reps, 3 sets, 9-10 PM (pause 110 sec.)
Microcycle 4 (sixth week): 6 reps, 4 sets, 7-8 PM (pause 110 sec.)
Recommended bench press exercises:
Bench press
Bench press
Push-ups on bars with extra. weight
French bench press
Recommended leg exercises:
Squats
Standing on straight legs
Socks
Bending the legs on the simulator
Recommended traction exercises:
Pullups with ext. weight
Biceps barbell
Dumbbell Dumbbell
Shrags
ENDURANCE CYCLE II
Occupation system: fullbadi three times a week (every other day)
Microcycle 1 (seventh week):
(30 sec. Pause between sets, 60 sec. Pause between exercises)
Session 1: 15 reps, 2 sets, 16 PM
Session 2: 18 reps, 3 sets, 20 PM
Session 3: 20 reps, 3 sets, 22 PM
Recommended Exercises:
Bench press
Army bench press
Squats
Pullups with ext. weight
Biceps Barbell Lifting
French bench press
Socks
Raising the torso in a prone position (press)
FORCE LESSON CYCLE
Occupation system: three-day split - 1) Squat, 2) Bench press, 3) Deadlift (classes in a day)
Microcycle 1 (eighth week):
60% from 1 PM x 10
65% from 1 PM x 6
70% of 1 PM x 6
75% of 1 PM x 3
80% of 1 PM x 3
90% of 1 PM x 3
90% of 1 PM x 3
90% of 1 PM x 3
90% of 1 PM x 3
(2-3 min. - pause between sets)
Microcycle 2 (ninth week):
60% from 1 PM x 10
65% from 1 PM x 6
70% of 1 PM x 6
75% of 1 PM x 3
80% of 1 PM x 3
90% of 1 PM x 2
95% of 1 PM x 2
95% of 1 PM x 2
95% of 1 PM x 2
(3-4 min. - a pause between the last four approaches)
Microcycle 3 (tenth week):
60% of 1 PM x10
65% from 1 PM x6
70% from 1 PM x6
75% of 1 PM x3
80% of 1 PM x3
90% of 1 PM x2
95% of 1 PM x 1
100-105% from 1 PM x 1
100-105% from 1 PM x 1
(3-4 min. - a pause between the last three approaches)
Thus, linear periodization is the key to the development of strength, hypertrophy and endurance.
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