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I was searching for a weight training periodization to have more accuracy in applying your own weight training and found the following one on www.Allabouttrack.com

General Conditioning (3-6 weeks)

Training Considerations Work

Duration 8-10 weeks
Load 30-40%
# of Exercises 9-15
# of Sets 2-3
Total time of session 20-30 min.
Rest Interval between Sets 90 sec.
Rest Interval between Exercises 2-3min.


Hypertrophy (3 weeks)

Training Considerations Work

Duration 3-6 weeks
Load 70-80%
# of Exercises 6-9 (major muscle groups)
# of Reps per Set 8-10
# of Sets 4
Rest Interval 3-5 min.
Rep Speed Slow-Medium
Day per Week 2-4


Pure Strength ( 3 weeks)

Training Considerations Work

Duration 3-6 weeks
Load 75-90%
# of Exercises 6-8 (major muscle groups)
# of Reps per Set 5-8
# of Sets 4 - 6
Rest Interval 3-5 min.
Rep Speed Medium
Day per Week 2-4


Maximum Strength (3-6 weeks)

Training Considerations Work

Duration 3-6 weeks
Load 85-100%
# of Exercises 3-6 (major muscle groups)
# of Reps per Set 1-4
# of Sets 4 -6
Rest Interval 6-10 min.
Rep Speed Med
Day per Week 2-3


Power - Speed Strength (3-6 weeks)

Training Considerations Work

Duration 3-6 weeks
Load 50-80%
# of Exercises 2-4 (major muscle groups)
# of Reps per Set 4-10
# of Sets 3-6
Rest Interval 2-6 min.
Rep Speed Fast
Day per Week 2-3


Maintenance (3-9 weeks)

Training Considerations Work

Duration 3-9 weeks
Load 75-90%
# of Exercises 3-6 (major muscle groups)
# of Reps per Set 3-10
# of Sets 2-4
Rest Interval 3-5 min.
Day per Week 2-3

I want to know if this is appropriate and can be applied to your program. Also, what are the similarities between these training phases and the track training phases?

I have searched for a web site that illustrates the different exercises of the weight training and I found www.ExRx.net. The names of some exercises are different and I do not know which exercise corresponds to which illustration. Is there a web site in which I can find a description of each exercise corresponding to your terminology?

The training program you posted is in phases, whereas the program we posted incorporates everything in one four-day cycle. The first two day cycle stresses endurance, the third day is strength and the four day is power.

The program we posted has been researched. The purpose is to apply stress to muscle for the purpose of creating a positive physiological response (muscle growth). The training stress consists of eight factors which can be applied to increase overall stress and result in muscle growth. These stress factors are:

1.
Training Session Length

2.
Training Session Frequency

3.
Body Part Training Frequency

4.
Exercise Selection and Performance

5.
Repetition Speed

6.
Training Session Volume and Intensity

7.
Weight and Repetitions

8.
Rest Intervals Between Sets

The program you posted does not address these factors because, for example, you have to wait almost 18 weeks to increase the intensity. This is accomplished in the first week with our program because all areas are applied.

In your program you stress the endurance phase, the strength phase and the power phase. When you move on to each new phase, the phase you leave behind is lost. Since our program works all areas you will get better overall results in muscle growth.

Coach Payan
www.CoachesEducation.com