Organising Strength Training - A General Guide - Joe Matthews

Whilst there are many different ways that you can organise, plan, and program your strength training, most people want to get the most out of their time investment. In order to do that and for it to be repeatable, sustainable, and effective in the long term, a smart way to approach strength training is by breaking it down into training blocks, typically known as block periodisation. It is no secret and any quick google search can give you the history of its inception, how it has been used over the years, and why its so effective. When choosing to use block periodisation you have to ensure that the volume, intensity, and complexity of movements reflect your goals, wants, needs, and importantly your ability, and continue to evolve as you adapt.

Here is a general breakdown of the three mesocycles that make up block periodisation:

Accumulation phase -

Outcomes- general strength, base building (hypertrophy)

Duration- 4-6 weeks (including a de-load week)

Intensity- low 50-70%, or RPE: 6-7 (lighter weight)

Volume- mod-high ie 10-12+ repetitions per set (accessory movements)

Recovery- as the intensity is low and volume high, you may have some muscle soreness in the early weeks but should be able to recover within 24-28hrs and adapt within a fortnight. You shouldn’t be feeling to beat up, and should be coming into each session relatively fresh. Accumulation can be quite repetitive and boring but this is where your foundation is built and often a chance to learn new movements as the rep ranges are high and intensity lower.

Transmutation phase-

Outcomes- strength focus

Duration- 3-4 weeks (plus a de-load week)

Intensity- moderate to high 70-85%, or RPE: 7.5-9 (mod-heavy weight)

Volume- moderate ie 6-8 repetitions per set (accessory movements)

Recovery- this is a hard training phase as the intensity builds from being moderate in the first 1-2 weeks, to high in weeks 3-4, paired with moderate to high volume makes it tough going. Recovery between sessions is harder and takes 24-72hrs because of the strain on your neuromuscular systems, so it can leave you feeling pretty beat up. You have to be smart about your recovery during this phase and utilise the low hanging recovery fruits of nutrition, hydration, and sleep to your advantage. The effort is worth the strength gains you can make in this phase.

Realisation phase-

Outcomes- maximal strength/peaking

Duration- 2-4 weeks (plus or including a de-load week)

Intensity- high 85-90%+, or RPE: 8.5-9+

Volume- low ie 2-6 repetitions per set (accessory and main movements)

Recovery- as this phase is higher in intensity it taxes the nervous system, but not so much the musculoskeletal systems. A big focus on recovery and regeneration within this phase and between sessions prepare the body for peak performance. Technical execution is key considering the intensity in this phase, and you may test your strength or compete within or at the conclusion of this phase. A de-load post realisation is important, especially for experienced lifters.

These blocks can be repeated several times throughout the year and can be used effectively to improve and maintain strength and conditioning in athletes that compete in most sports, especially strength sports athletes competing powerlifting and weightlifting.