Yoda, Thanks again for your insight. I actually really like the “long-winded responses”, sometimes a little technical tho =).
Hey Yoda, Thanks for your response. I was hoping for more tune ins, but your answer was great.
1)Would you mind explaining, “he suggests intensification by unidirectional loading for a series of phases.”
I guess Louie’s system could be a conjugate method, since he is training 3 qualities simultaneously.
According to Verkhoshansky, Louie’s method is not “conjugate sequence” but it is the “conjugate method,” where you work different motor qualities in one microcycle (or training session). Verkhoshansky suggests training in a series of phases, such as his example for sprinters: aerobic,mixed, alactric-anaerobic,anaerobic-glycolyitic. There is a slight overlap between phases.
Now, let's say we have an advanced powerlifter. He may do bodybuilding type work, then max effort work, then regular DE work, then ME plus DE, then plyometric DE plus ME (with plyometric DE being something like dropping the bar in bench and catching it just off the chest, then propelling it back up).
When you say he does bodybuilding type work, then regular de work, then ME PLUS DE…and etc. What type of “loading” or periodization are we talking about here? iS HE PERFORMING a structural workout 1 week, then etc. Would you mind “showing” this in a sample?
Isn’t concentrated loading and other way of saying Unidirectional loading?
I agree with you, a multi sided approach would be great for beginners, but in my opinion, its better to spread it over a microcycle, instead of cramaming it into 1 session. What do you think?
yes, this would be precisely the “beginner” Westside protocol, as outlined in “The Eight Keys” or other Westside-like programs. However, in principle, it is ok to do mixed training sessions for a beginner.
Basically, as you progress, you move the training of each quality further apart so you get a “pure” and concentrated training effect. You might go: mixed sessions, Westside conjugate sessions, one week long sessions (one motor quality per week, similar to the “Athletic Pendulum”), to full-blown 4-6 week phases of unidirectional loading.
Hmm…Very interesting. However, how would you train 1 motor ability a week? Doesn’t that pose a burnout threat? If not, how many times should the quality be trained a week?
When you say “pure concentrated effect”, by spreading out the qualities trained over time, you gave me the impression of a linear type periodization as each “quality” is focused on for 4-5 weeks. Forgive me if Im wrong.
1)“Then intensity could be increased through several conjugately sequenced periods of loading, each with an emphasis that provides a positive effect on the next.”
Sorta like, Focus on ME, maintain others, focus on REP, then Focus on DE?
Haha, again, would you mind elaborating on that?
You’ve got the right idea, but for a powerlifter you’d probably do something more like what I mentioned above, with the focus always being on max effort.
Now, taking someone who’s never done DE before, but always used ME, you might go: ME plus DE, DE, plyo-DE, ME plus plyo-DE, ME(short phase, 2 weeks max with slight DE maintenance), then a meet.
That way, you progress into dynamic effort, replace it with plyometric DE (which has a higher training effect), then re-introduce ME (the primary motor quality) while maintaining your newly acquired DE skills, then finally end with a short ME phase to shake off any rust.
Because motor qualities (especially newly acquired ones) don’t last long, some (but not much) maintenance would be required in the last 2 week phase.
Sorry, lost me there!
Now, you want to introduce each quality in the right order. In the case of powerlifting, most guys who have been doing ME all their lives are probably super slow, so the DE will have a positive effect on their strength.
Going ME to DE would not be appropriate because the ME would not leave a positive after effect that would help the speed (and speed isn’t what you’re after, it’s strength. Speed is a means to an end).
Wow, you just threw a whole bunch of info at me! Say we are training an athelete rather than a powerlifter. How would you utilized a "conjugate sequence system?
If you only did ME+DE, wouldn’t you let hypertrophy suffer?
CT mentioned in previous threads, that he incorporated “conjugate blocks system”, in which emphasis was divided by volume. (E.G ME EMPHASIS= 50% total volume strength, 25% total volume size, 25% total volume speed), switching emphasis in the order of ME,RE,DE.
Right now I am not very interested in plyos, and am focused on bringing up size and strength like every other t-man. Would you mind giving a sample of how you would utilize a conjugate sequence system for an athelete in the off season?
Or that apply to this statement? “Once an athlete becomes advaced (perhaps an elite total, etc.) unidirectional loading should be the main focus of training, while all other aspects are only maintained during each phase in order to provide the maximum training effect for each aspect”
Just like it says, once your very advanced, most of your training should be unidirectional. If you're really far from competition then a more multi-sided approach is good to rest and maintain, but an advanced athlete needs the unidirectional loading to provide a significant training effect.
Thanks Yoda. 1 final question. I have only been reading these russian translated text from online. If you had to choose between "Supertraining and “The Science and practice of strength training”, which one would you favor, in terms of learning more about periodization, and overall training means.
Sorry for the load of questions, But thanks.