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Hi everyone,

The following is an exerpth from my upcoming book "Flexible Periodization Method".

If this is of interest to you, you can follow the creation of the book and the release through my blog and newsletter (go to www.yestostrength.com). There are already several parts of the book posted.

"...A key question now is how many weeks of training, for example towards structural strength, are necessary to create those stable training adaptations?

The ideal number of training weeks towards a combination of type2 goals depends on the specific physical qualities in question, the quality and design of the training program, the responsiveness of the athlete.

More detailed guidelines for the length of meso cycle will be presented later (chapter.) For now, let us focus on the example of structural strength. As will be shown later it takes a minimum of 8 weeks to create useful improvements in structural strength.

If your client works out 3-4 times a week, (s)he are performing 24-32 workouts in 8 weeks.

Poliquin states that an athlete adapts to a given set of program variables within six workouts (14). Tsatsouline states that a “cycle” should last between 8-16 workouts (15). Simmons states the a powerlifter adapts to a given exercise in 1-3 workouts (16).

The number of workouts needed be before one or more of the acute program variables much be changed are depending on the (individual) “speed of adaptation” as well as miniature variations from workout to workout.

My own experiences shows 4-8 workouts to be a useful guideline for intermediate and advanced athletes/clients (more than 2 years of training) to adapt to a given set of acute program variables program. Beginners take a longer time to adapt to a given set of acute program variables and 8-16 workouts are in this case a good guideline.

Let’s assume that the needed change to the program are implemented every 8 workouts. In that case the client would experience 3-4 sligthly different training cycles, all designed towards the goal of improving structural strength.

These cycles within in the meso cycles are the operative definition of micro cycles in the FPM.."

• Posted by: Yststrngth
• Added On: 1 years ago
• Total views: 862
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