@Flow High Performance, thank you for this insightful video. I'm in the midst of a course module assignment, preparing a training program for my friend. Your video is helpful.
Hi! If I am creating a program for clients that have goals of weight loss and just looking better/feeling good- what videos on your page would you recommend I watch? There are so many and they all look SO good.. specifically looking for periodization!
Not sure if this is question is not applicable, but how do these cycles/phases relate to a bulking/cutting program. I've made some inferences, but would like a direct answer if you have one.
@@FlowHighPerformance1 nutrition is a major component, but I guess I thought there could be a relationship between the type of training program you'd follow during a bulking phase vs. cutting. Your performance has to be effected at some point by caloric deficit. This is my first time trying to train proper, and I had a solid bulk phase and implemented some of your suggestion/strategy for overloading but am a little skeptical of what my program should be during my cut. High intensity/consistent volume makes sense for a cut, because you're training to maintain your muscle mass? Idk 🤣
How do you know when to take out exercises and put new ones in? I'm wanting to write my own periodization for the year for strict hypertrophy but I'm a little lost on where to start.
when an exercise goes 'stale' on you meaning that you get used to it due to the repeated bout effect. At some point you will stop making PR's on an exercise and the stimulus to fatigue ratio for that exercise will get worse. So if that happens on leg press, you should probably switch to hack squat if you can get a better stimulus to the target muscle on hack squat when compared to the leg press. So then you go ok i ran 8 weeks of leg press and now im not progressing, so now we go over to the hack squat and start making PR's and getting more stimulus due to novelty. Then we just keep switching back and forth like that.
Mostly from my own research and practical experience. I also have a degree in exercise and sports science but it definitely didn't teach me about these topics 😂
@@FlowHighPerformance1 that's sick bro. I have begun incorporating this reps in reserve and I notice I get more reps out lol!! Like it tricks the mind somehow when I hit 8 reps and I ask myself how much more can I go and it's a lot more..
@@FlowHighPerformance1 Doing an undergrad in ex sports sci and one of our units is strength and conditioning - in our assessment we have to create a 4 week mesocycle for our chosen sport- I've chosen PL and will probably focus on the realisation phase! Only problem is exercise selection and why I would choose those exercises, volumes, RPE and %
Can we differentiate between a deload week with just reduced volume(sets and/or reps), for the purpose of dropping fatigue, and the second variant with added variable of reducing load for the purpose of healing the soft tissues, joints, maybe even giving the CNS a break? The athlete is intermediate. And let's say that the training structure is a mesocycle of DUP(hypertrophy & strength) of 3+1(1st type of a deload) weeks, and then 3+1(2nd type of a deload) weeks. And then the cycle repeats. Would you say that a preparation week would be needed when the 2nd type of deload is applied? Because the volume and also the intensity of load is halved, and returning back to it on week 1 of a mesocycle would maybe be too much on the body? I would like to get a better understanding of this process about continuing where one left off(before a deload). I am getting better at progressing, and reducing fatigue, but am aware of that "too much too soon" could be not only calling for injury, but could maybe spike the volume too much so that the progress is slowed for the weeks to come. I couldn't find anything on this so i would be grateful to hear your thoughts.
Great question. I tend to rarely implement the 2nd type of deload anymore because of the reasons you suggested. If we change the stimulus to rapidly, then we are at a higher risk of injury. Therefore, i prefer to just reduce volume (and maybe proximity to failure) but keeping load the same, to ensure the tissues are still accustomed to the stress of lifting heavy loads 👍
I don't get how you can increase load and maintain reps. We can't get the same amount of reps if we increase load weekly unless we are a beginner. Would you do extra sets or do rest pause reps to equal the same amount of reps during the intensification phase? Or if reps dropped would you repeat the session until your reps got back up to the target reps? Thanks.
i have a question, why is the volume at week 1 of the realisation phase so high? it matches the final volume of the accumulation phase, is that on purpose? how do you know what volume to give on that 1st week of realisation? thanks!
volume is high at the start of this block to have a short period of time with higher volumes before decreasing volume very low. If volume is too low for too long, we can start to see decreases in fitness levels 👍
I see all graphs like this, does this mean accumulation can only be 4 weeks long and then Deload or can it go up to for example 8 weeks 12 weeks then deload?
@@FlowHighPerformance1 thank you very much bro, really enjoy your content it’s so helped hope you continue to grow and prosper. Another question, in the deload do you think we should be eucaloric? Thanks.
There are templates for purchase on the Flow High Performance website, but not this exact one. You can find them all here www.flowhighperformance.com/training-templates
That channel is really Gold...so much knowledge for free... thanks 🙏🙏
No problem 👍
@Flow High Performance, thank you for this insightful video. I'm in the midst of a course module assignment, preparing a training program for my friend. Your video is helpful.
As a new coach.... I really just wanna thank u
No problem 👍
Great video man!
Hi! If I am creating a program for clients that have goals of weight loss and just looking better/feeling good- what videos on your page would you recommend I watch? There are so many and they all look SO good.. specifically looking for periodization!
Ps. These clients train with me 3 days a week
Probably don't need to worry much about periodization for body composition goals. Hard the recommend anything specifically, just watch and learn 👍
@@jane-mariebryant2340 Daily Undulating Periodization if you want a model.
Very clear explanation
Not sure if this is question is not applicable, but how do these cycles/phases relate to a bulking/cutting program. I've made some inferences, but would like a direct answer if you have one.
@@FlowHighPerformance1 nutrition is a major component, but I guess I thought there could be a relationship between the type of training program you'd follow during a bulking phase vs. cutting. Your performance has to be effected at some point by caloric deficit. This is my first time trying to train proper, and I had a solid bulk phase and implemented some of your suggestion/strategy for overloading but am a little skeptical of what my program should be during my cut. High intensity/consistent volume makes sense for a cut, because you're training to maintain your muscle mass? Idk 🤣
@@FlowHighPerformance1 That makes sense 🤯 Thanks for the responses!
@Dino V & @Flow High Performance, thank you for your exchanges. Insightful.
Great Job! Keep on making videos 📼
Cheers 👍
hey peter great video i love it just want to ask if this applies to weight lifing sessions?
The same principles apply, but obviously the exact program will be different 👍
@@FlowHighPerformance1 yea i get it i meant the progressive overload
How do you know when to take out exercises and put new ones in? I'm wanting to write my own periodization for the year for strict hypertrophy but I'm a little lost on where to start.
This video should help ruclips.net/video/i14ddXMzfS8/видео.html
when an exercise goes 'stale' on you meaning that you get used to it due to the repeated bout effect. At some point you will stop making PR's on an exercise and the stimulus to fatigue ratio for that exercise will get worse. So if that happens on leg press, you should probably switch to hack squat if you can get a better stimulus to the target muscle on hack squat when compared to the leg press. So then you go ok i ran 8 weeks of leg press and now im not progressing, so now we go over to the hack squat and start making PR's and getting more stimulus due to novelty. Then we just keep switching back and forth like that.
Did you learn this in some school? Feels like your spilling lots of truths.
Mostly from my own research and practical experience. I also have a degree in exercise and sports science but it definitely didn't teach me about these topics 😂
@@FlowHighPerformance1 that's sick bro. I have begun incorporating this reps in reserve and I notice I get more reps out lol!! Like it tricks the mind somehow when I hit 8 reps and I ask myself how much more can I go and it's a lot more..
@@FlowHighPerformance1 Doing an undergrad in ex sports sci and one of our units is strength and conditioning - in our assessment we have to create a 4 week mesocycle for our chosen sport- I've chosen PL and will probably focus on the realisation phase! Only problem is exercise selection and why I would choose those exercises, volumes, RPE and %
very well explained
Can we differentiate between a deload week with just reduced volume(sets and/or reps), for the purpose of dropping fatigue, and the second variant with added variable of reducing load for the purpose of healing the soft tissues, joints, maybe even giving the CNS a break?
The athlete is intermediate. And let's say that the training structure is a mesocycle of DUP(hypertrophy & strength) of 3+1(1st type of a deload) weeks, and then 3+1(2nd type of a deload) weeks. And then the cycle repeats.
Would you say that a preparation week would be needed when the 2nd type of deload is applied? Because the volume and also the intensity of load is halved, and returning back to it on week 1 of a mesocycle would maybe be too much on the body?
I would like to get a better understanding of this process about continuing where one left off(before a deload). I am getting better at progressing, and reducing fatigue, but am aware of that "too much too soon" could be not only calling for injury, but could maybe spike the volume too much so that the progress is slowed for the weeks to come. I couldn't find anything on this so i would be grateful to hear your thoughts.
Great question.
I tend to rarely implement the 2nd type of deload anymore because of the reasons you suggested. If we change the stimulus to rapidly, then we are at a higher risk of injury. Therefore, i prefer to just reduce volume (and maybe proximity to failure) but keeping load the same, to ensure the tissues are still accustomed to the stress of lifting heavy loads 👍
I don't get how you can increase load and maintain reps.
We can't get the same amount of reps if we increase load weekly unless we are a beginner.
Would you do extra sets or do rest pause reps to equal the same amount of reps during the intensification phase?
Or if reps dropped would you repeat the session until your reps got back up to the target reps? Thanks.
Good question. I would incrementally increase load, and allow reps to drop if necessary 👍
Great
What is the difference between med ball throw and back squat (POWER AND STRENGTH)?
Power - producing force as fast as possible
strength - producing as much force as possible
Good video, mate
Cheers 👍
Do you sale the periodization speed excel chart? And if you do how much?
unfortunately not
i have a question, why is the volume at week 1 of the realisation phase so high? it matches the final volume of the accumulation phase, is that on purpose? how do you know what volume to give on that 1st week of realisation?
thanks!
volume is high at the start of this block to have a short period of time with higher volumes before decreasing volume very low. If volume is too low for too long, we can start to see decreases in fitness levels 👍
@@FlowHighPerformance1 thanks a lot!
I see all graphs like this, does this mean accumulation can only be 4 weeks long and then Deload or can it go up to for example 8 weeks 12 weeks then deload?
I'd say a maximum of 6 weeks + deload. If you want to do 8 weeks. You can do 3 + deload + 3 + deload 👍
@@FlowHighPerformance1 thank you very much bro, really enjoy your content it’s so helped hope you continue to grow and prosper.
Another question, in the deload do you think we should be eucaloric? Thanks.
I think you can be, but it's not essential. Either way will yield similar results
Is there a way to get this template?
There are templates for purchase on the Flow High Performance website, but not this exact one. You can find them all here www.flowhighperformance.com/training-templates
Can you prepare a Quarterly training plan of team game
Field hockey
Maybe at some point 👍
For what sport is this?
No particular sport. Just a general mesocycle to explain the concepts 👍
@@FlowHighPerformance1 Thanks
How can i create Inseason training plan
ruclips.net/video/6hXG23eT6rc/видео.html
I need a program to build my physique
You can find hypertrophy training templates on the Flow High Performance website (link in description)
Need program that
I have some training templates on my website that you can purchase if you're interested.
www.flowhighperformance.com/training-templates
P
Audio is weird like not good quality.
back when i made these videos, i didnt have a good microphone
@@FlowHighPerformance1 no wonder. But good content.