Block Periodization

[ILoveLifting]

Since joining a hardcore gym and hiring a PT I have been introduced to a method of training called 'block periodization'. This is completely new to me, I have never heard of it.

I am very interested in hearing if anyone on the forum has trained this way before. The cycles are generally broken up into 3 phases: Accumulation ,Transmutation, and Realization. I am currently in the accumulation or hypertrophy phase which if I understand correctly runs 2-6 weeks depending on the level of the trainee.

Being very green to this this style of training and having only 3 weeks under my belt I do not have much to add other than this is the hardest program I have ever run, BY FAR If this style of training yeilds near to or the same results as other methods I will never turn back. I have instantly become addicted by the amount of effort required. If proper programming and effort equals gains, this system must be darn good

A Practical Guide for Implementing Block Periodization for Powerlifting

[ILoveLifting]

Just found this. It is a much more thorough explanation:
Block Periodization in the Sport of Powerlifting

[MikeM]

Thanks, Seth! That saved me some hunting and pecking around the internet.

Interesting formula. It's fun following your progress with it too.

[BendtheBar]

We have had a few discussions on it in the past year.

Here is a sample 14 week template:

week 1- 60-65% 6x5
week 2- 65-70%% 5x5
week 3- 70-75% 5x4
week 4- 73-79% 4x4
week 5- Deload 65% 2x3
Week 6- 77-80% 6x3
Week 7- 82-85% 5x3
Week 8- 86%-89% 5x2
Week 9- Deload 75% 2x2
Week 10- 90-92% 4x2
Week 11- 95% 3x1
Week 12- 97-100% 2x1
Week 13- Deload 70% 2x2
Week 14- Test

EliteFTS offers the book Block Periodization The definitive Text by Vladimir Issurin.

eHubbard from the forum uses this style of training:

Periodization for an Advanced Lifters

Accumulation 60% 6x5
Accumulation 65% 5x5
Accumulation 70% 5x5
Accumulation 72-75% 5x4
Accumulation 77-79% 4x4
Restoration 65% 2x3
Transmutation 78-82 6x3
Transmutation 83-85 5x3
Transmutation 86-89 5x2
Restoration 75 2x2
Realization 90-92% 4x2
Realization 95% 3x1
Realization 97-100% 2x1

[jwood]

I took a run at block periodization, I did one 12 week cycle and it did nothing for me. This is just me, a lot of people love this style of training. I do not know why, but I just did not like it.

[MikeM]

OK, thanks Steve! I'm a pretty smart guy, but I was struggling a bit to completely understand the idea behind those articles. Now I see the big picture much clearer.

[BendtheBar]

A video on Block periodization:

Elitefts.com - Jeremy Frey LTT (part 1) - YouTube

Elitefts.com - Jeremy Frey LTT (part 1) - YouTube

[BigManBigLiftin]

I have actually just finished 2 - 4 week block periodization. it is crazy yet fun. ours was really just to hit some weak points until our 12week training cycle started for the march 23rd meet in springfield, MO. I definitely got alot out of it - I am for it, but in this game its all about finding what works for you