Phase Potentiation
What is the scientific definition of phase potentiation?
An advanced training principle with logical sequence of training phases to promote the best overall long-term outcomes
What are the 3 fundamentals of phase potentiation
Specificity
Training must be composed of distinct phases with distinct goals that don't interfere with each other
sequence
The order of the phases will determine whether or not potation will occur, when building a skyscraper, you need to build a strong base, then the main floors, then an antenna on top, (e.g strong base with hypertrophy, main floors with strength cycles and high Antena with Peaking.
adapative decay
If you don't use it, you lose it.
You need to make sure the adaptations from the previous phase hang around long enough to boost performance.
Powerlifting, definition of adaptive decay
Muscle size can be conserved indefinitely with only strength and no hypertrophy training.
Peaking training and can conserve muscle size for between 1 & 3 months until declines begin to affect strength, and that peak performance.
What is the minimum time for a given phase
Three weeks also before violation of directed adaptation, begins and training within the phase do not yield the best results, nor conservation of those results
What are the time guidelines for each phase?
Hypertrophy: 3 weeks to 6 months
Strength: 3 weeks to 6 months
Peaking: 3 weeks to 3 months
Should phases be extended and how specific should they be?
However, every list is different and is capable for certain time frames needed to prep for comp
Phases can also be extended (e.g a small amount of basic strength on the end of hypertrophy could yield a more smoother transition
Focused on each phase must still be on the goals of each phase with no more than 30% of non-phasic work, and no less than 70% of phase specific work at any time
What is the principal importance rank of phase potentiation
Face potation helps make training, run, smoothly and more optimally.
however, is low and important as if you screw up face potation, you might not do as well on comp day or powerlifting in general however, if a prime "Ed Coan" rocks up mid hypertrophy phase. He will still wreck up. Where is if a prime "Ed Coan" never overloaded nor managed fatigue he would not be "Ed Coan"
What are the phase potentiation guidelines for hypertrophy?
Adaptation goals: gain muscle size and build work capacity for later strength
Preservation goals: don't let fiber type and neural characteristics drift too far away from strength performance (e.g sets of 10+ reps are recommended)
Primary modalities: variations of the compound movements with limited isolation work, overload training sessions been presented often between 2 & 6 times a week, per muscle group, and most cases. Focus should be on muscle size of muscles the lifter needs.
Sets/Reps/Intensities: 15-30 overloading sits per muscle group per week for most lifters. Reps of 6 - 10, average intensity between 60 and 75% 1RM
Duration: 3 weeks to 6 Months long, usually around 2-3 months for most intermediate lifters
What are the phase potentiation guidelines for basic strength?
Adaptation goals: gain general muscle strength
Preservation goals: maintain muscle size
Primary modalities: variations of the compound movements with limited isolation, work or not at all. Overload training sessions being 2/4 times a week per muscle group and most cases. Focus should be on the movements the lifter needs to get stronger (e.g stiff leg DL for posterior chain)
Sets/Reps/Intensities: 10-20 overloading seats per muscle group per week for most lifter. Reps of 3-6, average intensity between 75% & 90% 1RM
Duration:3 weeks to 6 months long, but usually between 3 & 4 months for most intermediate lifters.
Phase potentiation guidelines for Peaking
Adaptation goals: shopping technical & neural abilities to execute limit (1RM) loads
Preservation goals: maintain muscle size & basic strength
Primary modalities: mostly the competition, lives themselves with little additional compound variations. Overload training sessions being presented between 1 & 3 times per week per muscle group, and most cases with higher possibility of additional light sessions. Foucs should be on during the execution of the competition at highlights.
Sets/Reps/Intensities: 5-10 overloading sits per muscle grip per week for most lifters of 50% 1RM & overload sessions between 85% & 95% 1RM
Duration: 3 weeks to 3 months long, but usually between 1&2 months for most intermediate lifters
How should progress be conserved between phases?
Preserving established gains as much easier than making new ones.
However, hard gaining areas are going to require more work than usual to maintain adaptations.
(e.g your quads are weak so you may do front squat & leg press during hypertrophy & then front squat during strength & high bar during peaking.
What is the purpose of a taper?
Taper is used to prepare for comp by maintaining fitness (strength & ability to execute 1RM loads with good technique)
while also dropping fatigue.
What is it called when you drop fatigue as much as possible while keeping fitness as high as possible?
Maximizing preparedness
What are the 3 parts of tapers to provide SRA curves to be peaked at or close to comp.
1) no more volume with classical peaking recommendations
(or functional overreaching volume with practical peeking recommendations (e.g 1.5x/2x normal peaking volumes))
2) reduced volume maintained or elevated intensity training. Volume can be reduced to between 90% & 50% of normal peaking training.
3) reduced volume and intensity phase averaging 50% volume & 50% intensity of normal peaking phase.
-extra series of rest days may be taken post part 3 until comp
What are the three major contributors to differences and peaking/taper structure.
Lifter size
Lifter strength
Lifter experience
What factors of a lifter size can cause variation in peaking stucture.
- Lifters with larger muscles & connective tissues, tend to be able to do more home aesthetic damage during training
- muscle soreness also lingers around longer with larger muscles
-faster twitch muscle fiber will require more time as they take longer to recover.
What factors of a lifter strength can cause variation in peaking structure
-Stronger lifter also tends to have faster twitch muscular composition, which will also take longer to recover.
-300 KG lift will take longer to recover than a 200 KG, even if they are both at the same relative intensity
-intensity is no completely surmountable by adaptations, a stronger lift just has to be able to program around this.
- you can't just go up a program or type her based on pages as it is not linear
What factors of lifter experience cause variation in peaking structure
The more experience alter, the closer, they are to adaptive limits.
A negative because the bodies ability to recover homeostasis after destruction is slower.
The muscles/nervous system has grown so much that other other systems (digestive, immune) will have a tougher time eating in recovery
However, highly trained systems close to their peak, have a high degree of Decra resistance and can tolerate the required longer tapers
What is category 1 selecting tapers?
Lifter under 70 KG's totaling class two or under the weight and/or those who have been training for less than 3 years
What is category 2 when selecting tapers.
Lifters between 70 KG and 100 KG total in class one or better for the weight and/all those who have been lifting for 3 - 6 years
What is category 3 when selecting tapers
Left is way more than 100 KG totaling elite or pro (a.k.a. international elite) for the weight and/all those have been lifting more than six years
What are durations of category 1
Total duration: 1 week
Part 1 duration: 0 -3 day
part 2 duration: 1 - 4 days
part 3 duration: 0-3 days
What are the durations of category 2
Total duration: 2 weeks
Part 1 duration: 4-5 days
Part 2 duration: 4-5 days
Part 3 duration: 4-5 days
What are the duration of category 3
Total duration: 3 weeks
Part 1 duration: 1 week
Part 2 duration: 1 week
Part 3 duration: 1 week
What happens with excessive block length?
Like all methods, hypertrophy training is not effective of trained all the time or for too long
From experience as the authors - most lifters will be constrained to poor hypertrophy result sooner than six months and continual training
What occurs with excessive strength block length
Hi big, issue of prolong strength phases are there like hypertrophy inherently self-limiting
Strength increases to the same amount of musculature rely entirely on neural (force, production and technical) add muscle architectural changes
Within several months, they've run their course and port rates are slowed/decreased
Two options either run another hyper phase to build more muscle district, thin or peak for comp, then run another macrocycle all over again
Stories of people continuously, the general strength, and continuously, got stronger, their body weight and creased thus hypertrophia could so why not maximally do hypertrophy, rather than just a hyper caloric strength phase
What happens with excessive peaking block length
Peaking requires low volume as they are indefinite for muscle retention
Peaking for longer than 2/3 months, risks, muscle loss, and thus strength
Training of 1-3 reps does not provide even the volume for strength
What are the consequences of training all abilities and each session?
Size and strength adaptations can hold and stay around
So training all 3 at once will take 3 or more hours a session and fatigue will be extremely high and is not optimal for growth
Adaptive interference will curve via directed adaptation, and training, modality compatibility
What are the negatives of training all abilities in each week?
With DUP and variation directed adaptation, is violated by daily switches in priority
The adaptations of one workout can largely decay by the time. The next workout of its kind is performed again.
Additionally, exist, high fatigue is created, and can lead to unlikely overloads
What are the negatives of altering phases every several weeks too soon
If training blocks of major abilities are only several weeks not enough time maybe given for the individual adaptations to run their course
Changing phases too quickly (listen in about three weeks at least for each phase) may cut off potential gains