Page 23 - NGA NATURALmag 2019 WINTER Issue

Winter 2019
programming as as similarly done with your nutri- tion plan As stressed in in my last article take the the volume you recorded from and apply it to the the different options of of periodization below Program- ming is is a a a a a a a a a a a a a mix of of science and and art It is is important to manipulate and and adjust for each individual because not everyone is created equal as we all respond
to to different amounts of stimulus in order to to see significant progress LINeAR PeRIoDIZATIoN
This model has been around the the longest It is is is is the the simplest way of programming to achieve progressive overload This model is is is very effective but but only for a a a a short period of time You can see see fast results but but will quickly see see diminishing returns with this this method method before adjustments need to to be be made The other disadvantage to to to this this method method is is is is that you you typically have to to focus on on one energy sys- tem To do this you you can keep movements the same and increase load over time You may also manipu- late sets or reps in in in the same linear fashion Basic Example:
Weeks Weeks 1-2: 3 3 x x x 12 12 Weeks Weeks Weeks 3-4: 4 4 x x x 12 12 12 Weeks Weeks 5-6: 5 5 x x 12 12 NoNLINeAR PeRIoDIZATIoN
This is is probably one of my favorite methods
to use for advanced athletes Technically what I typically do is is is is nonlinear undulation which is is is is even even more complex complex This is is is is is due to to the the fact that even even though it is is is the the most complex complex and specific to to each individual athlete continuous significant improve- ments may be achieved over time With nonlinear periodization one energy system is is is focused on on on on per per day This is is is where progressive overload can be capitalized on on especially since strength and hypertrophy have such a a a a a a a a a a close relationship for an an athlete’s development in in bodybuilding This also gives the the the ability ability to to to have a a a a a a a a a a a a great deal of variety as as well as as as the the the the ability ability to to to to periodize according to to to to the the the the season of the the the athlete There are multiple ways to to to design a a a a a a program with this periodization Basic Example:
Week Week 1: Hypertrophy Hypertrophy 3 3 3 x x x x x 20 Strength Strength 4 x x x x x 5 5 5 Week Week Week 2: Hypertrophy Hypertrophy 3 3 3 3 x x x x x 15 Strength Strength 5 5 5 x x x x x 3 3 3 3 Week Week 3: Hypertrophy Hypertrophy 4 x x x x 12 Strength Strength 1 1 1 1 X 5 5 5 1 1 1 1 x x x x 3 3 3 3 AMRAP Week 4: Deload
UNDULATING PeRIoDIZATIoN
Undulating periodization is is more complex than linear and and can minimize plateaus This type
of periodization program is is more balanced and and you can can train multiple energy systems at at at one one time Undulating program can can be done daily or weekly Fluctuations in in in in volume and intensity will occur in in in in a a a a a a a a a a a a wave-like manner A daily program is achieved by having these fluctuations take place within
the the the given week week week Weekly undulation is when the the the changes in in intensity and volume are week week week to week week week Daily Example:
Day Day 1: Squat: Squat: 3 x x x 10 Day Day 4: Squat: Squat: 4 4 x x 5 Weekly Example:
Week Week Week 1: 70% Load Load Week Week Week 2: 87 5% Load Load Load Week Week 3: 80% Load Load Now that you have a a a a a a a better understanding of how to apply progressive overload and and different training training models with periodization it it is important to take the the the training training side just as as serious as as the the the nutri- tion All of these methods
can be very effective when done correctly Although nonlinear undulat- ing periodization is my personal favorite it it doesn’t mean you should instantly apply that that method My recommendation is to begin programming that that way when you have a a a a a a a a a solid education within
the field of of strength and conditioning in in in in addition to a a a a a a a a a lot of of experience I also recommend starting with linear progression as a a a a a a a a a way to to learn the the concept and begin to to to to experience it From there branch out to to to more complex methods
in in order to to to see signifi- cant improvements over time n n n n About the Author: Chad Adamovich is is Co-Owner of of of P4P Muscle and Owner Owner of of of IronScience He has spent over half a a a a a a a decade with his pursuit of of of education in in Exercise Science and and sports nutrition In addition he he holds the credentials as a a a a a a a a Certified Strength and and Conditioning Specialist (CSCS) Chad has has an an an an unparalleled passion for for the the research science and and application behind sports performance nutrition and and hypertrophy He has has devoted the the majority of his life to helping athletes at at at the youth collegiate and and pro level in in in in numerous sports His experience is is is vast and and has included being a a a a a a a a a Direc- tor tor for for Athletic Republic Director of of Training & Development for for a a a a a a a a a multi-club franchise and more To get additional free professional training advice follow follow P4P Muscle on on on on facebook Instagram Instagram and youtube You can also follow follow IronScience on on on on Instagram@ironscience_pro
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