Alright, so I have mentioned this a couple times and now I’ve decided to do it. This log should hopefully keep me on track and also give some people a chance to see a basic periodization schedule looks like. The goal is to hit a peak in overall strength by the first week of August, when I have a grappling competition. Since that is about 7 months away (28 weeks) I’ll be using a double peaked schedule, with a false peak halfway through. This is due to the long period of training, as well as the increased effectiveness of going through the periodization schedule twice.
December 23-Jan. 14: Anatomical Adaptation phase
Use relatively light loads and medium volume to build tendon strength and train various movements. Training will be 3 times a week.
Jan 14 to March 10: Max Strength phase
This phase will be made up of two 4 week cycles of max strength work. Weights will range from 75-95% of 1RM, depending on the week. Volume will range from light to heavy, and exercise selection will be 4-6 exercises per session.
March 10 to April 7: Power Conversion
Focus will be on improved power (strength + speed) through lower weight explosive exercises. This will be a mix of barbell, db and bodyweight exercises.
April 7 to April 21: Deloading or Transitional phase
Active rest, or “back off” period. Most likely going to be a couple bodyweight circuits 2 or 3 times a week. Main goal is to maintain strength attributes while still allowing for rest and recovery.
April 21 to June 16: Max Strength Phase
Similar to the first MxS. Two 4 week cycles of Max Load Method-type training. I might go on vacation sometime in this phase, so everything might get bumped back a week.
June 16 to July 14: Power conversion
Explosive exercises, lighter load. In order to garner sport specific strength, some exercise selections will be changed to provide for sport specific strength. At this point I will also change the work/rest ratio to reflect those of a grappling competition (which is generally 5 minutes of non-stop work, followed by a long rest).
July 14 to August 4: Competition prep
The last 3 weeks will be taken from Ross Enamait’s Never Gymless program. A few changes will be made to keep strength and power extremely high, while incorporating sport specific training. Lots of grip work, anaerobic endurance and cardio. Volume will dip slightly but intensity increases.
August 4 to Competition: Rest and Prepare
Take a week or so off in order to let any injuries heal and allow full muscle recovery. If weight cutting is an issue, then it can be addressed at this time. Other than that, all training will be technique based, working on actual sports skills.
Following Competition: Maintenance or Transition
Depending on future plans, I might compete 2 or 3 more times in the following 2 months. If so, then the goal is to maintain strength and conditioning. If not, then the program enters an extreme deloading phase.
Okay, that took a while to write up. This is the basic plan of attack, and obviously there are going to be changes neccessary once the wheels start rolling. The main goal for this training program is to improve relative strength, that is strength per pound of bodyweight, in order to provide an advantage for weight class competition. As of right now, I am in the middle of the strength spectrum for the weight class (top end is 200 pounds), so the program is going to focus primarily on increasing strength and power. Cardio is also an important consideration, but since I’ll be training at least two times a week in sport specific cardio (sparring 4 minute rounds or more), this shouldnt be a problem. If cardio becomes an issue, then it will be added to the last power conversion phase (in addition to comp prep).
This is just a basic outline, I’ll add more details on the workouts as I get all that straightened out. The AA phase is just circuit work, much of which I have already posted in the megathread, so there is no need to include that in the log. I’ll try to note any problems inherent with the linear model (I am using Tudor Bompa’s linear model, by the way), and any negative effects on training caused by the program.