12- Week Phase Overview: Jan, 2022

A birds-eye view of this 12-week phase shows four 3-week blocks.

Blocks I and III will be accumulation blocks whereas blocks II and IV will be intensification blocks. Our three resistance training days (Monday, Tuesday, and Thursday) are structured according to how taxing each day, and its encompassing exercises, are to the central nervous system. Monday will be a high-intensity day, Tuesday a low-medium day, and Thursday a medium-high day. This allows the body to recover better throughout the week as to not over train and be overly fatigued up by week’s end.

During this phase it’s important to never miss a rep, follow percentage recommendations, as designated in the program, and ensure adequate rest and recovery between sets/reps–you’ll thank us later! Specifically, as volume or intensity begins to increase, allow your body to fully recover in between sets at the rack station to continue executing highest quality sets/reps. Always listen to the body and know when to back off. Our goal is not to beat you down or tire you out with mindless workouts but rather to train with purpose and build you up.

Accumulation Phase

Block I (Jan 10-28)

Our current block, the accumulation block or block I, running from January 10-28 will consist of an accumulation of volume by the end of its three weeks. Broken down, this simply means the volume will increase weekly, and intensity/load will remain the same or just slightly increase for accessory movements. This allows the body to adapt to the previously week’s stressor (load/intensity) at a specific volume and then be able to execute that same stressor at an increased volume the following week. This block’s exercises are very general in nature, meant to help prepare the body for the second half of the phase through increases in aerobic endurance, muscular endurance/strength, and basic technique improvement. For our newer members, these very general, shorter 3-week blocks will allow you to hit the ground running in the middle of a block without interruption or confusion.

References:

Issurin, V. (2008). Block periodization versus traditional training theory: a review. Journal of sports medicine and physical fitness, 48(1), 65.

Issurin, V. B. (2016). Benefits and limitations of block periodized training approaches to athletes’ preparation: a review. Sports medicine, 46(3), 329-338.

Issurin, V. B. (2019). Biological background of block periodized endurance training: a review. Sports Medicine, 49(1), 31-39.

Wetmore, A. B., Moquin, P. A., Carroll, K. M., Fry, A. C., Hornsby, W. G., & Stone, M. H. (2020). The effect of training status on adaptations to 11 weeks of block periodization training. Sports, 8(11), 145.