First of all, sorry for the length. Now, I’m not sure how familiar you are with block periodization (BP), and I’m only just beginning to understand it myself, but I have noticed that the transmutation block of a Ã¢??powerlifting BP modelÃ¢?? is very, very similar to some of the principles of HTH that you’ve been espousing here. I know in other posts you’ve stated that powerlifters do certain things instinctively that HTH is based on (i.e. ramping, auto-regulation, the “perfect” rep), and this lead to some deeper thinking.
With the BP model, the transmutation block is preceded by an accumulation block to build a foundation of work capacity to draw from during the more intense and stressing transmutation block; itÃ¢??s followed by a realization block to peak absolute strength.
Accumulation: work capacity, more metabolic, less neural, aerobic capacity, condition muscles and tendons, lower intensity
Transmutation: intentional accumulation of fatigue, increasing intensity throughout block, decreasing volume throughout block, more compound and partial movements (sport-specific for PL -floor press, board press, etc)
Realization: complete recovery between sessions, lower volume, highest intensity, very neurally intensive
Obviously this is all with powerlifting as the goal. I know Jeremy Frey, of EliteFTS, said that the non-competitive athlete, or recreational lifter, could simply alternate between accumulation and realization blocks. After reading material from Frey, as well as Landon Evans among others at EliteFTS, I have come to the conclusion that, of all the different types of training programs and philosophies IÃ¢??ve come across, BP may be the only one that looks at the human body as an organism, and programs the training accordingly. Our physiology is taken into account on a molecular level; with quantitative results such as the ones you posted supporting some of the principles of BP.
I am constantly re-learning that thereÃ¢??s never a right answer and IÃ¢??m just trying to figure it all out myself, but IÃ¢??d love to hear any and all of your thoughts on any of my above ramblings.
As a closing thought, I am curious as to what different Biotest supplement you would stack to amplify the desired training effects of each block. It seems to me like Surge Workout Fuel would be great for accumulation, the ANACONDA Protocol for transmutation, and Power Drive for realization. Given the breadth of your product lines, IÃ¢??m sure you could make many more recommendations. Thanks and once again, sorry for the length.
Block periodization is nothing new. When I was competing in Olympic lifting, our coach used a block approach of three different phases:
ACCUMULATION: Sets of 6 reps were performed
INTENSIFICATION: sets of 3 reps were performed
REALIZATION-PEAKING: 3-2-1 waves were performed
The accumulation phase was actually called ‘specific bodybuilding’ and the goal was to increase the size and work capacity of the muscles involved in the competitive lifts.
The accumulation phase normally lasted 4 weeks, the intensification phase 4 weeks and the realization phase 2-3 weeks then there was either a competition or a transition phase (easy training).
The number of exercises per session was always 4, regardless of the phase. We didn’t have a specific number of sets to do, rather we used a principle not unlike Charles Staley’s EDT: he gave us a time frame for each exercises and we performed as many quality sets as we could (Staley did not invent the method… the Egyptian Olympic lifters were using that method in the 50s and so was Ladislav Pataki in the 70s and 80s).
In the accumulation phase we used more lifts than resembled the competitive lifts but different (e.g. power snatch, full snatch from hang, power snatch from blocks, etc.) whereas in the intensification and peaking phases we relied more on the competitive lifts themselves (snatch, clean & jerk).
It worked well, but we tended to suffer a lot of joint pain and systemic fatigue during the accumulation phases.