Our periodization program over the summer

So, The Big Girl has posted about our adventures with 1RMs and Chris D. is asking about how long we will spend in each phase.  Well, periodization programs are broken into macro and micro cycles.  Micro cycles are usually just a week's worth of training.  Macro cycles are usually 4 to 6 weeks focusing on things like hypertrophy or power.

Our macro cycle strategy takes some explaining.  As I mentioned before, we're doing a program we found in Planet Muscle and we're supplementing that with Serious Strength Training.  This is very much a learn as we go adventure, so we're open to advice.  Here are our macro cycles for the summer:

• June 5 – July 2:  Hypertrophy
• July 3 – July 30:  Power & Strength
• July 31 – August 6: Active Rest
• August 7 – October 1:  Hypertrophy

Hypertrophy really focuses on making your muscles bigger by breaking them down and letting them rebuild.  Hypertrophy is a consideration for bodybuilders who are very looks oriented.  It is also a consideration as you get older and your rate  of muscle mass loss accelerates.  Power & Strength focuses on building muscle strength as well as explosive power.  Active rest is really just giving your body a break while doing whole body strength workouts.

It seems what makes sense during this hypertrophy phase is to come back to exercises that will help us get more acclimated to our 1RM benchmark exercises.  Now, that we are getting a slightly better handle on 1RM, we should be more efficient at measuring them.  What I am specifically excited about in all of this is our focus on measurement.  Also, by benchmarking standard exercises, we'll be more in touch with the majority of lifting bloggers who all seem to be into power and strength.

Comments

[Scott]

Bud, the plan looks good overall. What kind of exercises were you thinking of for the active rest phase - lighter versions of the same movements, bodyweight workouts or something new?

[Bud Gibson]

Scott, I'll post more on active rest as we near it, but it's just a week of full body workouts.