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Periodization - Papers

Periodization

: Still the best way
, training in cycles of gradually increasing intensity, began with the work of Soviet sports scientist Dmitri Matveyev in the early 1960s. Elite athletes, Olympic weightlifters, swimmers, and track and field performers have used it all over the world to an ever-increasing degree since that time. American Olympic lifters and power lifters have been using for a long time for example Frank Zane (Ripper 3, Fleck, Steven 34). provides a method by which the plateau can be avoided. One of the problems with most training programs is that it is the same day in and day out. Intensity, rep range, etc tend to be varying constant. However, the body is extremely adaptable and will ...

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progress can continue without plateauing. Modified , is for non-competitive builders, and has four stages.
My personal workout will generally follow the modified model. It follows as: (Taken From http://staff.washigto.edu/griffin/period.html)
Stage 1: Base
Volume: High
Intensity: Low
Sets/Exercise: 3-6
Reps/set: 12-20
Type of movement: slow, continuous movement
Purpose: To build muscular endurance, increase capillarization and blood flow to muscle

Stage 2: Strength/Endurance
Volume: Moderate
Intensity: Moderate
Sets-exercise: 3-6
Reps/set: 8-12
Type of movement: moderate speed
Purpose: To increase strength and muscle size

Stage 3: Strength
Volume: Low
Intensity: High
Sets/exercise: 3-4
Reps/set: 4-8
Type of movement: fast but controlled
Purpose: build power

Stage 4: Recovery
Volume: Low
Intensity: Low
Sets/exercise: 2-3
Reps/set: 12-15
Purpose: This stage allows the body to completely recover before beginning stage 1 again, it should last ...

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Periodization. (2008, May 23). Retrieved November 18, 2024, from http://www.essayworld.com/essays/Periodization/84102

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"Periodization." Essayworld.com. May 23, 2008. Accessed November 18, 2024. http://www.essayworld.com/essays/Periodization/84102.

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PAPER DETAILS

Added: 5/23/2008 02:06:21 PM
Category: Miscellaneous
Type: Premium Paper
Words: 476
Pages: 2

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