Reply To: Strength Training: Planning The Training Block – Part 2 - Complementary Training

Reply To: Strength Training: Planning The Training Block – Part 2

mm
12/02/2018 at 19:42 #22039

I do not think there is anything special in ‘phase potentiation’, e.g. hypertrophy block followed by strength block, besides variation, especially when you repeat this sequence multiple times in a year (there might be ‘phase potentiation’ with a single cycle, but when you repeat it the effects do not tend to be ‘potentiated’ [I do need a reference for this but it seems that recent paper by James et al. kinda supports this: onlinelibrary.wiley.com/doi/10.1111/sms.13045/pdf but I do need to dig deeper]

When it comes to hypertrophy for athletes, I would stick to that Prilepin table for hypertrophy. Research recommends (someone correct me if I am wrong) 2-3x per week per body part, 30-50 reps per set and around 65-75% 1RM, but again I think it is more about the calories and food than some magic volume number. But these are rules of thumb. You can always experiment for few weeks and see if they are gaining.

Another strategy might be to give high volume session as a last in the week with 2 days of refeed after it (e.g. on Friday night, with Sat and Sun off). Then you can really ramp it up.

Hope this helps