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The Alternating Conjugate Periodization Model
http://www.elitefts.com/education/training/program-design/the-alternating-conjugate-periodization-model/
The famous adage “If you fail to plan, you plan to fail” applies to strength training as it does to just about any other endeavor. Arriving to the gym without any plan will lead to haphazard results. Tudor Bompa, considered by many to be the father of periodization, puts it this way: “In training, nothing happens by accident but rather by design. Do you want to be successful? Plan for it!”
Periodization is simply a way to organize or plan training into phases. Every lifter should map out his training to a certain extent, but you need to be careful about planning too far in advance because things may change. All it takes is one injury to disrupt your plans! A typical periodized plan for athletes involves the following sequence of training:
Endurance → Hypertrophy → Strength → Power
However, as you move from one phase to the other, the attributes of the previous phase(s) begin to decay. A more efficient approach involves the conjugate method, which allows you to train multiple motor qualities at one time.
Al Vermeil is a proponent of the conjugate method. He’s also the only strength and conditioning coach to have world championship rings from both the NFL and the NBA, so when he talks, you should listen!
Vermeil believes that all motor qualities should be trained simultaneously. Only the volume and intensity of each will vary depending on the needs of the athlete. When one component or method is being emphasized, the others must be reduced but never eliminated.
Periodization Between Programs
In general, three methods of periodization exist: standard, linear, and alternating. To improve strength over several weeks, research indicates that linear periodization is superior to standard periodization, and alternating periodization is superior to linear periodization.
The standard method of periodization is appropriate for beginners during the initial stages of training because greater emphasis should be placed on form and technique over any other variable. Most individuals, however, will experience excellent progress with the linear method of periodization and even greater success can be achieved with the alternating method. The dashed lines in the figures above reflect rate of progress. The steepest slope, and thus the greatest rate of progress, occurs in the last method.
Although research shows an improvement in strength with daily, weekly, and biweekly undulating periodization models, recent evidence from Germany suggests a longer period for significant morphological (i.e., big muscle) adaptations to occur when rotating between hypertrophy and strength/power phases. Individual rates of adaptation will ultimately determine the duration of each program, but, on average, a four-week period for most individuals works well.
Periodization Within Programs
I’ve combined undulatory loading with a conjugate approach of training to come up with the following models for maximum strength, hypertrophy, and muscular endurance. Power is also promoted in these models because the intent of all concentric actions is to perform them in an explosive manner.
Using the parameters outlined above, each training session consists of three pairs of exercises—the A pair of exercises, the B pair of exercises, and the C pair of exercises. Depending on the training status and availability of the athlete, a two-day or three-day split may be used as outlined below.
Two-day split
Day 1: Upper body
A1) Lying, seated, or standing press
A2) Chin-up, pull-up, or row
B1) Elbow flexion
B2) Elbow extension
C1) Wrist flexion
C2) Wrist extension
Day 2: Lower body
A1) Squat or deadlift
A2) Knee flexion
B1) Split squat or step-up
B2) Hip/trunk extension
C1) Hip/trunk flexion
C2) Ankle flexion/extension
Three-day split
Day 1: Upper body
A1) Seated or standing press
A2) Chin-up or pull-up
B1) Elbow flexion
B2) Elbow extension
C1) Wrist flexion
C2) Wrist extension
Day 2: Lower body
A1) Squat or deadlift
A2) Knee flexion
B1) Split squat or step-up
B2) Hip/trunk extension
C1) Hip/trunk flexion
C2) Ankle flexion/extension
Day 3: Upper body
A1) Lying press
A2) Seated, bent-over, or one-arm row
B1) Elbow flexion
B2) Elbow extension
C1) Wrist flexion
C2) Wrist extension
You have a considerable number of exercise options at your disposal with this plan. Here’s an example of what a two-day split would like over four months using the alternating conjugate system.
Of course, numerous modifications can be made depending on the individual and the situation. For example, if the athlete requires more scapular stabilization and rotator cuff work, I’ll substitute those movements for wrist flexion and extension. Just use the models above as a template, and use your judgment to make any necessary changes.
Double/Triple Split System
If you can barely squeeze in three or four workouts a week, don't read any further. Just do what’s outlined above and don’t piss your wife off anymore than you already do. For full-time athletes, students on summer break, and locked-out government workers as well as those who don’t mind occasional family disputes, consider a double split or even a triple split system for maximum results. Breaking up the training over two sessions (A exercises in the morning, B and C exercises at night) or three sessions (A exercises in the morning, B exercises in the afternoon, and C exercises in the evening) will produce better results, and catching a nap between those sessions produces the best results!
Don’t think for a second that this plan is limited to only athletes of “non-subjective” sports. Physique competitors and anyone else who wants to look “swole” would also benefit from this approach. One knock against bodybuilders is that they rarely venture into the low-rep range, but doing so in a structured manner will help to break you out of a training rut and boost strength. By incorporating low-, moderate-, and high-rep training, you activate a wide spectrum of muscle fibers (slow-twitch type I and fast-twitch type IIA and IIB) for maximum growth.
Take advantage of all the positive effects that periodization has to offer. Use linear loading within programs and alternating loading between programs. Make sure to use a conjugate method that trains various motor qualities in your workouts.
http://www.elitefts.com/education/training/program-design/the-alternating-conjugate-periodization-model/
The famous adage “If you fail to plan, you plan to fail” applies to strength training as it does to just about any other endeavor. Arriving to the gym without any plan will lead to haphazard results. Tudor Bompa, considered by many to be the father of periodization, puts it this way: “In training, nothing happens by accident but rather by design. Do you want to be successful? Plan for it!”
Periodization is simply a way to organize or plan training into phases. Every lifter should map out his training to a certain extent, but you need to be careful about planning too far in advance because things may change. All it takes is one injury to disrupt your plans! A typical periodized plan for athletes involves the following sequence of training:
Endurance → Hypertrophy → Strength → Power
However, as you move from one phase to the other, the attributes of the previous phase(s) begin to decay. A more efficient approach involves the conjugate method, which allows you to train multiple motor qualities at one time.
Al Vermeil is a proponent of the conjugate method. He’s also the only strength and conditioning coach to have world championship rings from both the NFL and the NBA, so when he talks, you should listen!
Vermeil believes that all motor qualities should be trained simultaneously. Only the volume and intensity of each will vary depending on the needs of the athlete. When one component or method is being emphasized, the others must be reduced but never eliminated.
Periodization Between Programs
In general, three methods of periodization exist: standard, linear, and alternating. To improve strength over several weeks, research indicates that linear periodization is superior to standard periodization, and alternating periodization is superior to linear periodization.
The standard method of periodization is appropriate for beginners during the initial stages of training because greater emphasis should be placed on form and technique over any other variable. Most individuals, however, will experience excellent progress with the linear method of periodization and even greater success can be achieved with the alternating method. The dashed lines in the figures above reflect rate of progress. The steepest slope, and thus the greatest rate of progress, occurs in the last method.
Although research shows an improvement in strength with daily, weekly, and biweekly undulating periodization models, recent evidence from Germany suggests a longer period for significant morphological (i.e., big muscle) adaptations to occur when rotating between hypertrophy and strength/power phases. Individual rates of adaptation will ultimately determine the duration of each program, but, on average, a four-week period for most individuals works well.
Periodization Within Programs
I’ve combined undulatory loading with a conjugate approach of training to come up with the following models for maximum strength, hypertrophy, and muscular endurance. Power is also promoted in these models because the intent of all concentric actions is to perform them in an explosive manner.
Using the parameters outlined above, each training session consists of three pairs of exercises—the A pair of exercises, the B pair of exercises, and the C pair of exercises. Depending on the training status and availability of the athlete, a two-day or three-day split may be used as outlined below.
Two-day split
Day 1: Upper body
A1) Lying, seated, or standing press
A2) Chin-up, pull-up, or row
B1) Elbow flexion
B2) Elbow extension
C1) Wrist flexion
C2) Wrist extension
Day 2: Lower body
A1) Squat or deadlift
A2) Knee flexion
B1) Split squat or step-up
B2) Hip/trunk extension
C1) Hip/trunk flexion
C2) Ankle flexion/extension
Three-day split
Day 1: Upper body
A1) Seated or standing press
A2) Chin-up or pull-up
B1) Elbow flexion
B2) Elbow extension
C1) Wrist flexion
C2) Wrist extension
Day 2: Lower body
A1) Squat or deadlift
A2) Knee flexion
B1) Split squat or step-up
B2) Hip/trunk extension
C1) Hip/trunk flexion
C2) Ankle flexion/extension
Day 3: Upper body
A1) Lying press
A2) Seated, bent-over, or one-arm row
B1) Elbow flexion
B2) Elbow extension
C1) Wrist flexion
C2) Wrist extension
You have a considerable number of exercise options at your disposal with this plan. Here’s an example of what a two-day split would like over four months using the alternating conjugate system.
Of course, numerous modifications can be made depending on the individual and the situation. For example, if the athlete requires more scapular stabilization and rotator cuff work, I’ll substitute those movements for wrist flexion and extension. Just use the models above as a template, and use your judgment to make any necessary changes.
Double/Triple Split System
If you can barely squeeze in three or four workouts a week, don't read any further. Just do what’s outlined above and don’t piss your wife off anymore than you already do. For full-time athletes, students on summer break, and locked-out government workers as well as those who don’t mind occasional family disputes, consider a double split or even a triple split system for maximum results. Breaking up the training over two sessions (A exercises in the morning, B and C exercises at night) or three sessions (A exercises in the morning, B exercises in the afternoon, and C exercises in the evening) will produce better results, and catching a nap between those sessions produces the best results!
Don’t think for a second that this plan is limited to only athletes of “non-subjective” sports. Physique competitors and anyone else who wants to look “swole” would also benefit from this approach. One knock against bodybuilders is that they rarely venture into the low-rep range, but doing so in a structured manner will help to break you out of a training rut and boost strength. By incorporating low-, moderate-, and high-rep training, you activate a wide spectrum of muscle fibers (slow-twitch type I and fast-twitch type IIA and IIB) for maximum growth.
Take advantage of all the positive effects that periodization has to offer. Use linear loading within programs and alternating loading between programs. Make sure to use a conjugate method that trains various motor qualities in your workouts.
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