Periodization ro Phases

Guys

When your training do you go through various periods or phases of training...ie

6-10 Weeks - High Reps 4-5 Sets
8 Weeks - Strength work...low reps.

Etc

What do you work to...as i never really have and it might be wise to start doing that.

I don't think about it that much, mate.

Just turn up 3 times a week, do back / chest / shoulders on separate days.

I do split it up yeh, but a little more frequently thn you've mentioned GF. I'll do about 4 weeks of 4-5 sets, 8-10reps, and then hit the strength routines for 2 weeks- usually about 6 sets of 2-4 reps.

Ah i see Eddie...im gonna give it a little shot for a while...just finished a 6 week strength phase of 5 reps and 5 sets...so gonna hike up the reps for a few weeks.

Did a session yesterday mind 6 sets of 20 reps on the bench press, squats, shoulder press and curls at 20kg (each side of the bar). Was a serious burner....

God, that sounds like a burner!

Were you doing 20 reps of bicep curls at 20kg either side??

Have you been doing the 5x5 training recently then? I did that and it's seriously good, if not pretty physically and mentally exhasuting.

No we droped it down on the curls...to 10 each side...your not allowed to put the weight down...after you've done 20 reps pass it straight to your training partner etc.
You should try it...and make sure your movments are strict technique...felt tough. 20KG doesnt sound a lot for the legs...but you feel it creeping in

Yeah we've been doing about 8 weeks of 5x5's...and ive noticed a big jump in strength...been good. BUt hit a little plateu again so was thinking of just changing it slightly and going up to a 10- 12 rep sesion for about 8 weeks.

I only do weights on a Monday and Wednesday so its not gonna make massive differences...its mostly strength to compliment the boxing.

Mate....if you're only training, (weight wise), twice a week, stick with the 'big 3' adding weight or a rep each session. Only when you can't add more weight will you need to think about doing something different, and in all honesty volume won't really compliment your boxing unless its the more explosive excersizes....just try squat, dead and floor pressing starting at 3 reps adding till you get to six then upping the weight and starting at three again......only change it when this stops working!

Thats sounds interesting Ultra.

Might give that ago.

We only do
MOnd - Squatting and Bench work.
Wednesday - Deadlifting & Shoulder pressing with some C& J work throw in.

So we tend to stick to the main compound ex's. Hitting a deadlift of 260kg at 15stone bodyweight...and squatting 180...so its not too bad...just need to work on my chest and shoulders a wee bit...

But at 36 year old...its not a matter of life and death

Heck of a deadlift that GF

Absoloutely cracking dead! They breed 'em well up here Are you an ex-front row oxo cube on legs by anychance?

One point on boxing in particular, the alternate floor db press is proven effective to increase punching power......the old fashioned becnh press is only really useful for.....well knacking your shoulders and being able to answer the age old 'how much do you bench mate?' questions!

Thanks guys...i always enjoyed the deadlift..

Actually i was a centre...think of barritt...hands and creativity of a feckin clown but boy i could tackle

When you say alternatate "floor" db press what do you actually mean...Ive never heard of them before...let alone done them.

Ive done alot of muay thai through the years aswell....so have always liked the explosive type of training...Clean and Jerks...burpees...plyometrics on the stairs...the actual weights (compund ex's) have just been a means of keeping my basic strength up...and i also believe the stronger you are (note not bigger) it can aid with reducing injuries...but thats another story..

Lie on the floor, db each hand elbows on deck, supinated grip and explode up, one arm at a time......relatively slowley down. 2 hands at once its a tricep killing soab, one at a time it works the underlying strength and explosiveness needed for punching. Whereas bench press needs you to keep a strict back.......almost antagonistic......

A center with a 260 dead? Must be a short arse!!! Not having a center who can dead 10k more than a number 8......not allowed

Im gonna give them a shot mate...never done them before.

6'1 mate...covered flanker now and again, never 8. Played county rugby at school.

But i hold the record for the North of England high jump for schoolies... 1m 98cm...went to the English trials...but then i discovered drink and women and the fact that normal high jumpers are like 6'6 and 5 stone wet through

DB floor presses are a cracking exercise. I swear by them at the moment, alternating each chest session between those and barbell floor press.

Helping to re-balance my shoulder strength after a rotar cuff tear.

Seriously good for improving chest power- works the chest, shoulders, and triceps really well.

Ill give them a shot tonight Eddie mate.

On a seperate note...you ever seen Pearl Jam live...ive never had the pleasure..but the next time they tour the Uk ill be there...

Never have GF! But it is a life long ambition.

My brother has twice, and he rubs it in at every opportunity.

Next time they tour, i'll be straight on it. Nothing like a bit of Pearl Jam in the gym too- Do the Evolution is my personal favourite.

evedder.....got it, eddie vedder! political nonsense but my missus loves 'em.
Mr Falcon......keep dead lifting squatting and stick in the floor presses and you might have a chance in the ring with a forward

Almost ultra- the 'stone' part of my user name refers to Stone Gossard, the guitarist of PJ!