Programming
Periodization
"Cheat Sheet"
WHAT IS
NEEDS ANALYSIS
PROGRAMMING?
Programming - “How to structure Optimal programming begins with
training / rehab variables to maximize a needs analysis
sucess and avoid overtraining" What are the demands?
Volume: Powerlifting
Sets, reps, frequency, Endure a program of
Intensity: regular heavy loads
Loads (% of max), RPE, RIR 4-6 days / week
How close to 1 rep max Prepare for 1 rep max new
Rest periods: bests
60 sec. vs. 3 min. Eg: Post-op Cuff Repair Needs
Restore
Strength, hypertrophy,
power
SAFELY introduce all
parameters
Cuff strength → DBs → BBs
PROGRESS back to training →
competition
Based on the "SAID" Principles
Specific Adaptations to
Imposed Demand
Your body “gets good” at
what you throw at it
BEST EXERCISE DOSAGE BEST REP / SET RANGE
FOR PAIN HYPERTROPHY
Reps
Generally: (15,16,17,18,19) Generally:
There is a wide range of exercise dosage Low loads (30-60% of 1 rep max)
that is helpful in reducing pain. Optimal similar effects as higher loads (>60%
dosing for most pathologies is unknown… of 1 rep max) when taken toward
Solution: volitional failure and sets equated
Choose exercises most in line with: (1)
Current evidence Rep range isn’t that important…
Patient goals 5 rep max = 25 rep max
When total sets equated..
There is a potential benefit of a varied
rep range (10)
Sets
Generally:
Higher RT volume (28−30
sets/muscle/week) is associated
with greater increases in
hypertrophy compared to lower
volume (6−10 sets/muscle/week) in
both untrained and trained
populations (1)
Baz Valle E et. al. 2022 (9)
12-20 sets / week optimal in quads
20+ sets optimal triceps
Generally:
HYPERTROPHY AND You don’t need to train to failure to MAXIMIZE
hypertrophy and strength
STRENGTH: PERCEIVED Krzysztofik M et. al. 2019 (1)
3-4 RIR creates significant muscle growth
INTENSITY (RPE, RIR) Grgic J et al. 2021 (10)
Failure vs. Non-failure
Similar effects
OPTIMIZING STRENGTH
Best rep range?
Generally:
Better improvements in strength are
seen with heavier loads (closer to 1 rep
max) (4)
Schoenfeld et al. 2021 (4)
Higher loads superior to low loads
Best set number?
Generally:
Higher volume is associated with greater
increases in strength compared to lower
volume (12)
Ralston et al. 2017 (12)
Low, medium, high volume
<5, 5-9, 10+ sets
Dose response improvement
BEST FREQUENCY
HYPERTROPHY / STRENGTH
Generally:
When volume is equated, there is no difference
between groups with a high frequency vs. low
frequency program. (8,12,13)
Example:
3x / week bench training
Superior to 1x / week bench training
HOWEVER:
9 sets of bench on 1 day vs 3 sets of bench
spread across 3 days leads to an equal
improvement in both strength and
hypertrophy…
REST PERIODS
Schoenfeld et al. 2016
Longer rest periods (1 min. Vs 3
min.) lead to greater increases in
hypertrophy and strength
PERIODIZATION
Defined:
“Manipulating training variables in a cyclical, non-linear manner through specific
fitness phases.”
Why?
“Variations in training stimuli appear to provide greater increases in maximal
strength and hypertrophy compared to non-periodized resistance training”
Linear:
Higher volume / Lower Intensity → Lower Volume / High Intensity over time…
Eg: Back Squat
Month 1: 3 x 10
Month 2: 3 x 8
Month 3: 4 x 6
Month 4: 4 x 5
Undulating:
“Frequent variations in volume and intensity that occur daily or weekly”
Eg: Back Squat
Week 1: 3 x 10
Week 2: 4 x 8
Week 3: 3 x 12
Week 4: 4 x 6
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WHERE THEY BELONG?
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REFERENCES
1. KRZYSZTOFIK M, WILK M, WOJDAŁA G, GOŁAŚ A. MAXIMIZING MUSCLE HYPERTROPHY: A SYSTEMATIC REVIEW OF
ADVANCED RESISTANCE TRAINING TECHNIQUES AND METHODS. INT J ENVIRON RES PUBLIC HEALTH. 2019 DEC
4;16(24):4897. DOI: 10.3390/IJERPH16244897. PMID: 31817252; PMCID: PMC6950543.
2. WILLIAMS TD, TOLUSSO DV, FEDEWA MV, ESCO MR. COMPARISON OF PERIODIZED AND NON-PERIODIZED RESISTANCE
TRAINING ON MAXIMAL STRENGTH: A META-ANALYSIS. SPORTS MED. 2017 OCT;47(10):2083-2100. DOI: 10.1007/S40279-017-
0734-Y. PMID: 28497285.
3. MOESGAARD L, BECK MM, CHRISTIANSEN L, AAGAARD P, LUNDBYE-JENSEN J. EFFECTS OF PERIODIZATION ON
STRENGTH AND MUSCLE HYPERTROPHY IN VOLUME-EQUATED RESISTANCE TRAINING PROGRAMS: A SYSTEMATIC
REVIEW AND META-ANALYSIS. SPORTS MED. 2022 JUL;52(7):1647-1666. DOI: 10.1007/S40279-021-01636-1. EPUB 2022 JAN 19.
PMID: 35044672.
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