Use This Periodization Scheme To Increase Your Deadlift Quick!
It involves progressive cycling of various aspects of a training program during a specific period.
It is a way of alternating training to its peak during season.
The aim of periodization is to introduce new movements as one progresses through the macrocycle to specify one’s training right up until the start of the season.
In basic terms let us take 12 weeks for example.
We have 3 cycles broken up into 4 weeks per cycle. 1st cycle will involve the use of a certain rep range, so for the sake of example let us say we are working on building up some strength within the program.
We will focus on making use of resistance training protocols in ranges of 1-6 reps using 80-90% of your one rep max.
Now we can include many training techniques such as resistance bands, chains and other tools designed to bump up your strength.
Cycle 2 will involve and start after the 4 weeks of cycle 1 or in sophisticated terms, cycle 2 would be considered the mesocycle, cycle 1 would be macrocycle and going into cycle 3 would be the microcycle.
Cycle 2 will involve more of a slightly higher rep range but focusing more on hypertrophy.
In this case, you will be using 60-75% of your one rep max in rep ranges more around 8-15 or a little lower.
Unlike our goal in cycle 1, this goal is focusing on more of building of a muscular base rather than strength base.
Cycle 3 or the microcycle involves more of a rest, recovery type scheme.
This doesn’t mean it will be taken lightly, but it will be more endurance focus compared to the other cycles.
Here you will be using half of you weight that you did in cycle 1.
So if the 1RM was around 80-90%, you would be using 40-45%. Reps will fall in the 15-30 range focusing more on building more fatigue.
In this type of periodization, it was pretty much a sample of what it is. Of course, this all changes depending on what your goal is.
You will tailor it to match your specified needs and what outcome you want to achieve whether that be with physique, strength or overall performance.
Either way, periodization is a very good way to ward of stagnation when designing a routine.