Frequency in training
Our whole life is cyclical and sports are no exception. It is impossible to constantly maintain its peak form. Paradoxical as it sounds, at first glance, but to train constantly putting maximum effort - it is extremely not productive. The best way to constantly increase your training weights is to use so-called "cycles". The duration of cycles can vary between 8-16 weeks. At the end of each cycle, you should show more results in a one-time barbell lift than you did at the end of the previous one. Athletes who are close to the limits of their potential should reach their maximum at the end of the cycle.
Athletes with experience do not need to be convinced for a long time that the above approach to training is the best. They have probably already learned from their own experience that Cycling produces impressive results. But in order to set up the true path of athletes inexperienced in the "iron games", you need to try hard. What is the first thing that scares a person who has not previously dealt with Cycling? Of course, the fear of losing already gained strength (and people who are also concerned about their appearance-the fear of losing weight). A person exhausted by intensive training, working all the time with the maximum intensity for himself, begins to feel all the "charms" of an illiterate approach: the fall of training weights, problems with the musculoskeletal apparatus. As a consequence of this - moral depression. Many people accept this condition as overtraining and try to fight in accordance with generally accepted recommendations. But, in my opinion, overtraining (plateau) is a little different, although the symptoms are very similar. The plateau, in my opinion, is mainly the result of insufficient rest (provided that the food is in order), coupled with high-intensity training. And in our case, interestingly, you can rest enough, eat well, and the results will still either stand still or fall. The best way to do this is to drastically reduce your training weights and then gradually add them from training to training.
b2ap3_thumbnail_sila_20150911-122850_1.all athletes and Amateurs want to get results off the ground. If problems arise due to the lack of Cycling, then do not be afraid to take a step back, then take two forward. Take a"run-up".
In order to achieve tangible results, all factors affecting progress must be taken into account as much as possible. Ignoring only one of them can put a fat end to all the work. Try not to pay proper attention to your nutrition, and you will not move a step, no matter how hard you train in the gym. Or, for example, remove the rest between strenuous classes. If there is no normal rest , there will be no progress.
If everyone tries to pay due attention to quality food and sufficient rest, then the principle of periodicity is often forgotten or simply not known about it.
If you look at the training complexes of the majority, it will be a standard program. And one of them has this program "working", while the other does not. Why is this happening? Not only because of different genetics and body type. The whole point is what scales a person works with, how he cycles them.
If you think that the training complex needs to be changed, then before going through the combinations of splits and exercises, try to enter a periodicity in your training.
For athletes competing in competitions, it is necessary to make their cycles based on when they are going to participate in tournaments. In the off-season, you can compete, but still expect results within your cycle. How to behave in the off-season, when the next start is more than three months away? At this time, you need to work with small weights in 8-10 approaches of 10 repetitions. A large amount of work significantly improves the technique of competitive movement. And in General, the off-season is the period when you need to heal your injuries. Even if you do not have any pain, you probably have accumulated some microtrauma. Working with small weights gives you time to fully recover.
In drawing up cycles, you should be guided, first of all, by your experience and your intuition. If you compare the training of the strongest athletes, you can see that all the cycles differ to one degree or another. Each security officer must adapt the classes to their individual characteristics.
There is no single correct way to build cycles. Someone prefers one thing, someone else, but the main thing to be guided by when drawing up your training program is how it will suit you.
If you are actively using auxiliary exercises (the so-called "back room") to achieve your goals in the competitive movement, then I think it is correct if at the beginning of the cycle and at the end of it, the percentage of the main exercise will be different. It will be optimal to spend less and less energy on the "back room"as you approach the competition. And you will start strong and fresh.
May the force be with you )))
