Periodization in Bodyweight Training | Calisthenics Programming EP.4

Summary

This episode of Calisthenics Programming delves into periodization, a systematic organization of training over time. It explains the concept of micro, meso, and macro cycles, using the example of learning a handstand push-up. The video outlines the importance of phase-specific training to progressively build muscle, strength, and skill. It emphasizes the significance of the right sequence in training phases and the role of undulation, linearity, and variation in a training program. The summary encourages viewers to avoid overthinking and to focus on the principle of overload for steady progress.

Takeaways

• 📅 Periodization involves changes in a training program over time, classified into micro, meso, and macro cycles.
• 🤸‍♂️ An example goal for an intermediate calisthenics athlete could be achieving a full ROM handstand push-up within a six-month macro cycle.
• 🏋️‍♂️ Training is divided into mesocycles focusing on specific objectives, such as hypertrophy or strength phases, each consisting of micro cycles.
• 💪 Initial phases may focus on hypertrophy to build muscle mass, using exercises with higher rep ranges and minimal skill work.
• 🔧 Strength phases involve more specific exercises with lower rep ranges, gradually introducing skill work like handstand push-ups.
• 🏆 Skill phases increase specificity and frequency, building on the muscle and strength foundations to achieve the desired skill.
• 🔄 The logical order of phases is important for effective adaptation, with strength phases preserving hypertrophy gains better than vice versa.
• 📉 Adaptive resistance and overtraining can be avoided by splitting training into dedicated phases and focusing on specific qualities sequentially.
• 📈 Components of training programs include undulation (change in volume/intensity), linearity (progression), and variation (exercise changes).
• 🔁 Advanced athletes may require more variation and undulation, with linear progressions happening on a weekly or monthly basis rather than daily.

Q & A

What is the main topic discussed in this episode of Calisthenics, Programming?

The main topic discussed is periodization in calisthenics programming, including how to organize training on a weekly, monthly, and yearly basis and the types of periodization that should be used.

What does the term 'periodization' refer to in the context of training?

Periodization refers to the changes in the training program that occur during specific periods of time, including micro, meso, and macro cycles.

Why is it reasonable to predict that it will take an intermediate calisthenics athlete around 6 months to learn a full range of motion handstand push-up?

It is reasonable because the athlete's level allows for an estimation of the time required to achieve the skill, with the 6-month period serving as the macro cycle for this goal.

What is the purpose of dividing training into mesocycles and microcycles?

The purpose is to split training into separate blocks, each focusing on improving a certain feature or smaller objective, with microcycles containing a given number of training days within each mesocycle.

What is the initial phase of training for an athlete aiming to learn a handstand push-up, and what is its main objective?

The initial phase is the hypertrophy block, where the main objective is to build muscle mass in areas like the delts, traps, and triceps, serving as the foundation for later, more specific training.

Why is it important to maintain a logical order of sequential phases in a training program?

The logical order is important because some qualities potentiate others better, and the adaptations gained in one phase can last longer and be preserved more easily, leading to more effective training progression.

What are the three main components of a training program that can change over time to emphasize different qualities?

The three main components are undulation (change in volume or intensity), linearity (progression in a given training factor), and variation (changing exercises).

Why might a beginner and an advanced athlete approach linearity differently in their training?

A beginner might include linearity daily by increasing reps or weight each time they train, while an advanced athlete might need to split training into higher and lower intensity sessions or use a full month to linearly increase weight or reps due to the complexity of their training goals.

How does variation in bodyweight training relate to undulation and linearity?

In bodyweight training, variation is often connected to undulation and linearity, with changes in exercises and slight progressions in range of motion or difficulty occurring on a weekly basis to maintain progress.

What advice does the video give for those who might overthink or overanalyze their calisthenics program?

The advice is to remember that as long as the principle of overload is included and linearity occurs as often as capable in any form, the training is on the right track, and improvements will come with consistency.

What is the role of skill work in the early phase of training for a handstand push-up, and how does it change later on?

In the early hypertrophy phase, skill work is kept to a minimum while the focus is on building muscle mass. Later on, during the strength phase, skill work becomes more specific and frequent, introducing exercises like wall handstand push-ups and negatives to prepare for the actual skill.