Concurrent Periodization – Making Gains in most Regions of Training

 

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Concurrent Periodization Making Gains in All Areas of Training — Tiger Fitness Learn how to build more muscle and strength, while also increasing your conditioning and work capacity using concurrent periodization. Concurrent Periodization The Development of Strength and Muscle Size. Concurrent periodization is simply training to achieve multiple goals at the same time.

In this article we will only reference the goals of muscle size and strength. Powerbuilding is my specialty and love. The concurrent group of periodization attempts to develop all training goals in a given cycle. A training cycle is usually just one week long. The big difference in this type of periodization is that instead of just focusing on one training goal for the whole training cycle, you will switch training goals each day or.

Concurrent periodization doesn’t abruptly end and conjugate periodization begins. Instead, programming becomes slightly more complex as the answers to the questions I outline in part 2 of this series begin to change: they’ve acquired more of a training age, they’ve likely become better at their sport, and hopefully they’ve gained some level of personal maturity. The conjugate and concurrent methods of periodization will involve training in at least two or more areas together in the same training period. For weight lifters, this is like using pyramid workouts. For a fighter, it means training multiple variables simultaneously rather than one at a time.

Fighting, in any form, is a concurrent activity. READ MORE: Understanding Periodization: A Guide for Coaches and Programmers What Does Periodization Mean? Periodization is defined as the “long-term cyclic structuring of training and practice to maximize performance to coincide with important competitions.” 1 Simply, it is the program design strategy that governs planned, systematic variations in training specificity, intensity, and volume.

Top · Concurrent Training (CT) is defined as the combination of resistance and endurance training in a periodized program to maximize all aspects of physical performance. Unless an athlete is in a pure-power sport like Olympic Weightlifting, or a pure-endurance sport like long distance cycling; a combination of both power-related and endurance-related attributes are required to excel in mixed. Concurrent training, contrary, try to develop all important qualities at the same time.

This approach, as any other, have its own pros and cons. The most major advantage of the concurrent approach is the parallel (hence the synonym with concurrent) development of all qualities. The Transition or Active Rest Phase: This is the final phase of this macro cycle known as the Western method of periodization. This phase can be done a couple of ways. The first is to perform three to five sets of 10 to 15 reps with 50% of your new one rep max..

The second way is to break away from training altogether and only perform light physical activity. Concurrent vs. Non-Concurrent Training.

Before diving deeper into the topic, it’s important to have a working definition for the term „concurrent training“. All it really says is that multiple biomotor abilities are trained within the same training block or possibly even the same session.

List of related literature:

Concurrent training has been demonstrated to provide greater improvements in body composition and muscle function than either intervention alone (Cadore and Izquierdo, 2013a).

“Encyclopedia of Biomedical Gerontology” by Suresh Rattan
from Encyclopedia of Biomedical Gerontology
by Suresh Rattan
Elsevier Science, 2019

In sum, periodization manages and optimizes overload.

“Return to Play in Football: An Evidence-based Approach” by Volker Musahl, Jón Karlsson, Werner Krutsch, Bert R. Mandelbaum, João Espregueira-Mendes, Pieter d'Hooghe
from Return to Play in Football: An Evidence-based Approach
by Volker Musahl, Jón Karlsson, et. al.
Springer Berlin Heidelberg, 2018

Block periodization seems to work best when there is a focal-workout progression that follows a somewhat linear path.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

This is known as a ‘concurrent’ approach to periodization, whereby most training phases and even sessions include a variety of activities designed to target several areas, but also maintain other qualities.

“Strength and Conditioning for Endurance Running” by Richard Blagrove
from Strength and Conditioning for Endurance Running
by Richard Blagrove
Crowood, 2015

To prevent overtraining during periodization, the volume should not increase by more than 5 percent from one phase to the next.

“Lifetime Physical Fitness and Wellness: A Personalized Program” by Wener Hoeger, Sharon Hoeger
from Lifetime Physical Fitness and Wellness: A Personalized Program
by Wener Hoeger, Sharon Hoeger
Cengage Learning, 2008

Concurrent periodization hasyoutrain each biomechanical capacity (rep range)in each workout.

“Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded” by Michael Matthews
from Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded
by Michael Matthews
Oculus Publishers, 2014

Depending on the phase of the periodization plan, the training emphasis will shift to develop specific characteristics and manage fatigue.

“Periodization: Theory and Methodology of Training” by Tudor Bompa, G. Gregory Haff
from Periodization: Theory and Methodology of Training
by Tudor Bompa, G. Gregory Haff
Human Kinetics, Incorporated, 2018

If planned and used correctly, periodization can offer some benefits that the 2-for-2 Rule and circular progression alone cannot.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

Periodization: Planned sequencing of increased training loads and recovery periods within a training program.

“Netter's Sports Medicine E-Book” by Christopher Madden, Margot Putukian, Eric McCarty, Craig Young
from Netter’s Sports Medicine E-Book
by Christopher Madden, Margot Putukian, et. al.
Elsevier Health Sciences, 2013

Periodization sequences training components into weeks, days, and sessions.

“Long-Term Athlete Development” by Istvan Balyi, Richard Way, Colin Higgs
from Long-Term Athlete Development
by Istvan Balyi, Richard Way, Colin Higgs
Human Kinetics, Incorporated, 2013

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • I tried to make this video as simple/basic as possible, please let me know if I missed anything or if there are areas of confusion. Ask me questions here, and if you want more segments like this I’ll be glad to make more.

  • Is running for like 30 minutes gpp aswell? Is concurrent periodization for novice lifters aswell? You said with concurrent periodization that if you rotate excersises you will get stronger at the default excersise if you train the special (or other) excersise aswell, will that also apply if you have for instance: 100kg tbar row and then next training you do bent pver barbell row 80kg wil that make your tbar row stronger?

  • How to nucleus overload? I understand that is the frequency is the key, but how to work the target muscle? Work it to failure or not? Compound exercise or isolate?
    If I hit the chest every day for N-overload, do i train it regularly or not (at the usual training sessions)?
    How to please:-)

  • Alex, i have a question.Is full body workout thrice a week bad for joints or as we get older. If yes, then should we switch to split routines? Thanks in advance i hope you Will make video on this topic.

  • Is there a beginner program that can be run twice a week? As a medical student i usually cant get enough sleep and i think i can only go to the gym twice a week

  • Im making the the best out of my novice gains by running a shit program that drags out my novice phase for 5 years. All u peasants following good programs will only have novice gains for 1 year but ill be bathing in these sweet novice gains for an additional 4 years. I bet y’all r jealous now.

  • I track my reps, weight, rpe and rest time
    And I see improvement every week
    The progress can be as little as increased bar speed but it is there

  • Hey AlphaDestiny, love your videos, they have really helped me understand my movements in the gym.
    Could you please do a separate video about this topic or in the Q&A (would love to hear your takes on it)-
    Why do most men/guys purposely not train their glutes/posterior chain and believe doing glute excerises are only for women or are unnecessary? Is this is a pride/manhood thing for guys or are they insecure?

  • Hey man, love your videos they are getting better and better recently. I couldn’t help but notice that your left shoulder is a little bit lower than your right one, it’s most visible in your thumbnails when you flex double biceps and your back. Maybe someone else noticed too, or am i imagining something?

  • Ben Hoekstra

    10 hours ago

    youtube.com/channel/UCyIc8eJ-ZGkMcoSVbvLaYYQ/playlists?disable_polymer=1

    MEGA EARTHQUAKE RIFT IN CALIFRORNIA, PLATE WILL MOVE AWAY, I made a playlist of some(theres many more)of the dreams/visions the LORD has been giving people

    Please watch the videos in the link above and pray,

    ive had dreams of america being invaded by Russia, the HOLY SPIRIT confirmed to me that end time events are about to happen. I was pointed to a lot of other’s who have all been having warning dreams of the same events, a mega earthquake RIFT IN CALIFRORNIA, PLATE WILL MOVE AWAY, a massive tsunami destroying the east coast, and ww3, america being invaded by Russia/china and others with Russia bombing the U.S.A. Yesterday when i was praying i couldn’t concentrate i felt a massive sudden explosion and violent shaking,it was a warning that the mega earthquake in california is coming very soon. Im praying that if you know ahead of time you’ll know it was from the LORD and turn back to Him. I made a playlist of some(theres many more)of the dreams/visions the LORD has been giving people. Please watch the videos in the link above and pray, JESUS BLOOD cleanses all. it doesnt matter what you’ve done, Heaven rejoices the most when the lost are found

  • If I can’t bench 2 pplates squat 3 plates, dead 4 plates, then should I have high exercise selections or just stick to the low exercise variations?

  • Hey Alex, please answer my question. Ive been doing your novice program for 3 months (prior to summerbreak) but my bench been slagging majorly. Got my squat from 60 kg to 90 kg, my dl kept rising to 110 kg when i took a break and my 1 rep max is 150 kg. My paused shoulder press was at 52,5 kg 3×5, yet my bench was at 67,5 kg. Feel like my bench is really low, and Im having a bad time progressing. Any tips?

  • you should make an app with all these programs that people would just plug in their stats. i think that would do pretty well. i love the workout app on my phone i wish there were more easy to use programs like that. click in the reps, go to the next thing.

  • Hey Alex how would you balance cardio and lifts? I have a high squat volume per week and it’s difficult for me to work out how to do both. I was thinking on doing easy fartlak runs on days I lift and my non lifting days to do authentic sprint speed work (I play rugby). Thank you!

  • its for these reasons if i do a linear periodization period i go 4×8… to 5×5 to 10×3 as it keeps volume… relatively similar and still works out for me i’ve made progress that im happy with for my goals.:)

  • I always hear people saying that you shouldn’t switch up your workout ever time you go to the gym. Are you saying those people are wrong and that you should basically be doing new variations every time you go to the gym until you repeat the cycle? Just trying to be clear on what you are saying.

  • Total newb question but how do you differentiate volume and intensity?
    Is it the number of reps like 3-5 and 8-12, or does it depend on how hard you push each rep & set?

  • many thanks indeed alex for the answer i will start a 3 months program in the gym i have a weak front shoulder should i base my program on my weak areas or just training regular one more im so afraid to fail how to break that chain

  • @alphadestiny so if I want to raise my bench press and do a touch and go at 225lbs 1rm week1, week 2 do a close grip bench 1rm should I aim to do 225 again or abit more? As different variations of the bench may not be as strong as the traditional lift. Love the content and your philosophy bro, look forward to hearing from you

  • I test every time I lift. I use an app called Full Fitness, I think it was like 9.99. In the notes of every lift I’ll record the test set as 8(150-7). The first # (8) is the rep I’m trying to hit. Second # (150) is the weight lifted. Third # 7 is the reps I got. Next time I lift 150 lb, hopefully I’ll get 150×8, if not I’ll stay at 150. If I get 8, I’ll go to 155. I will record rep ranges of 15, 12, 10, 8, 5, 3, 1 in the notes of each lift on the app. That way I never forget, because sometimes I won’t repeat a lift for a month or two. Nobody’s remembering what they lifted a month ago. Sometimes I can’t remember what I just lifted, especially if I do a giant set��

  • Are the exercises the same on volume and intensity days and just manipulate weight,sets and reps
    Or do you completely do a different exercise for intensity and volume days

  • I get the idea of concurrent periodization, it’s super easy, I will try it out in a future! I don’t know if you have made a more in depth video about it but I’d love to see one.

  • For example u gave for shrugs, u rotate every week using the same excercise both days of the week (volume, and intensity) or do u do 2 different variations a week?

  • I drank the Kool-Aid, and I’m on week 3 of a concurrent program. I’m loving it, always excited for a workout because it’s different from week to week. I came off of a highish volume and frequency PPL, and was worried I’d see a set back in progress. Nope, numbers on both the volume and resistance workouts have both gone up. But, for the first time in my life I actually need a training log. I’m thinking about wearing my glasses to the gym since my face is buried in my notebook half the time. Thanks for doing what you do Alex, I would have never considered concurrent if you hadn’t been preaching the word. Still haven’t figured out when to get my running in, that’s the only down side I’ve found.

  • I have been doing 3×3 ohp twice a week increasing the weight each time. Last session I failed my 2nd set, should I now choose a different variation such as seated ohp and increase linearly until I platue again? Or should I reduce the percentage and build back up again continuing regular ohp?

    Or should I just do 3×3 changing the variation every single session while increasing the percentage of each lift? Thanks

  • How many days/weeks is optimal between different variations? Example: Low bar squat, High Bar squat, Paused Front squat. Thanks Alex!

  • I don’t track enough on paper. Should be helping with mindset as it proves what you know is do-able for you, so you’re not afraid of some weights anymore. Really good video as always bro, keep up the good work! ����

  • alex im doing 3*40reps 20kg neck curls but even though im making progress i just cannot get my neck above 17inch..do you think i will finally hit 18inch when i really max out for 100s of reps with the 20kg (45lbs) plate?

  • Honestly been going to the gym for so long, and nothing seems to be working? Getting small injuries, overloading seems like so much hard work and all my friends are getting bigger + done a clean bulk and haven’t put much strength on (put on fat) any advice? Feel like shit everyday:(

  • Q1) What does concurrent even mean?
    Q2)bWhat do you mean by periodisation?
    Q3) What does Yoked physique look like, like what body parts do you focus on emphasising and for what purpose?

  • Would u say that the surplus needs to be the same in the 3rd year for example compared to the 1st?
    Same question as if u go on Bulgarian light or any other peaking program bcuz when u peak its pretty much only strength gains and little (and I exaggerated) to zero muscle gains

  • What about specificity, strength does increase how bout trying to improve the form of a lift with limited specificity and frequent changes of the exercise?

  • Man, I’ve been training for 8+ years but I can’t recall my RPs like you say you do. A skill you acquire… Perhaps I acquired dementia