Fitness
- Assessing and addressing structural imbalances through bilateral and unilateral strength work.
- Using an incremental increase of volume of mixed and cyclic map work to build an aerobic base.
- Introduction and continuing refinement of Olympic lifting skills at low intensity to allow for later advanced progress (if desired) and the development of neuromuscular coordination in the present.
- Encourage personal advancements in strength-to-bodyweight ratios through lifestyle design coupled with training.
- Have fun!
Performance
- Increase left ventricle chamber size, mitochondrial enzymes and capillary density via an increase in volume of sub-maximal aerobic work (both mixed and cyclical). This will support a higher volume of intense work in future intensification phases. The number of eccentric contractions (the 'negative' phase of a movement) will be limited in this phase.
- Encourage increases in technical efficiency with the olympic lifts by using high volume, low-to-moderate intensity practice of the lifts and their variations.
- Increase structural balance and integrity (more unilateral work). Higher volume with progression in basic movements (squat, hinge, push, pull).
- Maintain anaerobic power (no direct work until week 5).
- Have fun!
Generally, I divide cycles into 4 categories. Below are the categories and a very general characterization of each-
accumulation phase=improvement of skill/systems
intensification phase=see what you can do with it (maxes, less volume, etc.)
pre-competition phase=refinement
competition phase=maintenance/peak performance
I do not use all of these all of the time or for everyone. This is the art.
The works of Charles Poliquin and James FitzGerald have been of great value to me in the evolution of this approach.
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