Variation of the Training Program Must Be Systematic: Part 2

This article is a follow up article to Variation of the Training Program Must Be Systematic – Part I that discussed the fundamental questions “What is variation?” and “Why can’t we just use the same training program all the time?”

In this article shows science-based, yet practical examples of how variation is applied to each of the following program variables (see list below).          

• Goals of each block template (meso cycle)
• Volume of training
• Intensity of training
• Exercise selection
• Training frequency
• Structure of workouts
• Method used
• Speed of repetition
• Rest period duration
• Rest period activity

You will end with a clear understanding and hopefully a lot inspiration on how to apply variation to a training program. These examples are going to be used to gradually build a training program gradually in the same way that an artist gradually builds a painting through multiple, gradually more complex drafts.

Variation is strongly tied into the concept of periodization. Periodization is a division of a longer training cycle into periods with different goals, structure and contents of the training program. These periods, with different goals, different structures and different content are sequenced in such a way that selected physical abilities are maximized at the goal attainment date.(Jensen, 2013) ⁽¹⁾

In fact, how varation and contrast is applied in the periodized program is one of six essential characteristics of a given periodization system.(Jensen, 2013)⁽²⁾

One periodization system that applies significant variation on a daily basis is called daily undulating periodization (DUP). Training programs that are based on daily undulating periodization   can lead to improvements in muscle mass, muscle endurance, maximal strength, power and motor performance.(Hartmann, Andreas, Wirth, & Schmeidtbleicher, 2009)⁽³⁾(Fleck, & Kraemer, 2003)⁽⁴⁾ Thus, while there are certainly other options, training programs based on DUP might be an effective choice for the personal trainer for a wide range of fitness clients.

Draft # 1:  Variation in goals of each block template  

“Goals” here refer to the target training adaptations, for example increase in strength, that when accumulated over the course of a macro cycle leads to the attainment of the client’s goal.

These target training adaptations are synonymous with “physical capacities” or “bio-motor abilities” of which there is about 27 that are relevant to the personal trainer. (Jensen, 2013)⁽⁵⁾

DUP includes training towards multiple (three-four) different physical capacities within the same week of training for example maximal strength, muscle mass and muscle endurance. (Simao et al.,2003)⁽⁶⁾

Day	1	2	3
Target training adaptation	Maximal Strength	Muscle mass	Muscle endurance

Table 1: Variation in goals of each block template

With DUP, variation in the target training adaptations is applied WITHIN the week. This pattern of variation is in contrast to linear periodization that applies variation in the target training adaptations from mesocycle to mesocycle (several weeks of training).(Siff, 2003) ⁽⁷⁾ 

Draft # 2: Variation in Volume and Intensity of Training 

Both the intensity and the volume of training are strong determinants of the training adaptations. Thus, the variation in training goals (see Draft # 1) almost directly dictates the variations in the volume and intensity of training. The values of volume and intensity (sets and RM loads) are from reference 3

Day	1	2	3
Target training adaptation	Maximal Strength	Muscle mass	Muscle endurance
Sets x reps	5 x 3-5	5 x 8-12	5 x 20-25

Table 2: Variation in goals of each block template + volume and intensity of training

The number of sets listed are in the high end and the beginning and average fitness client, might work his/hers way from 1-2 sets, to 2-3 sets, 3-4 sets before reaching a level of work capacity that calls for 5 sets of each exercise.

Draft # 3: Variation in Exercise selection 

There is no scientific evidence for a systematic variation in exercise selection. Yet, another system of periodization, conjugated periodization, applies “concentrated blocks with unidirectional loading, but a combination of means”.(Chek, 2000)⁽⁸⁾ The purpose of combining different means (for example different exercises) is very much to create a synergistic effect between the training sessions as well as avoiding pattern overload (overuse injuries caused by repetitive motions).(Tsatsouline, 1999) ⁽⁹⁾

A very good rule, to apply to variations (and periodiziation of exercise selection) is “the same but different”, more eloquently stated as “tweak the basic drill to shift a lion’s share of the load to the problem area”.(McGill, 2009) ⁽¹⁰⁾ 

Let’s examine, how “the same but different” - principle would be applied to a fitness clients barbell squat variations (See table 3) 

Day	1	2	3
Target training adaptation	Maximal Strength	Muscle mass	Muscle endurance
Sets x reps	5 x 3-5	5 x 8-12	5 x 20-25
Exercise	Deep barbell Back Squat	Deep Barbell Front Squat	Zercher Backward Lunge

Table 3: Variation in goals of each block template + volume and intensity of training + exercise selection.

Because the bar is held down by the arms, most clients will be able to use more load in the Deep Barbell Back Squat compared to the Front Squat, thus this exercise is a good choice for the maximal strength day. A downside of the Deep Barbell Back Squat is that it can be performed with too much hip flexion, more like a good morning.

The Deep Barbell Front Squat completely prevents that. As soon as a client starts to bend too much from the hips the bar is going to start rolling of the clients shoulders as immediate feedback that the form is incorrect. Thus the Deep Barbell Front Squat, forces the client to practice squatting with an optimal torso lean. Typically, a fitness client will be able to go heavy in a Front Squat, but not as heavy as in a back squat. Thus, the Front Squat is a good choice for day 2 (muscle mass, 8-12 reps). 

The Zercher Backward Lunge (holding the bar or a sandbag right on the elbow joint) serve several purposes:

·         The backward lunge is a little more stable than the forward lunge so typically a little more load can be applied.

·         The lunge itself is a “semi-unilateral” exercise, which increases the activation of the gluteus medius muscles and allow for a focus on one leg at a time.(McGill, 2009)⁽¹¹⁾

^·          Also strengthens quadus lumborum and obliques in the frontal plane.(Candow, & Burke, 2007) ⁽¹²⁾

The lunge pattern – together with the stretching – also helps keep the hip flexors and an appropriate length.

It is important to emphasize that the specific choice of exercise is dependent on the client’s skills and goals. The beginner client would begin with less variation between the three days, for example variations in stance width or range of motion. Gradually (over months) more variation is introduced into the training program. 

Draft # 4:  Variation in Training frequency 

With the DUP model each physical capacity is trained once per week while each exercise is trained 3 times per week. For programs of similar volume untrained clients may experienced the same strength and muscle gains with 2 or 3 weekly workouts with the same exercises.
(McLester, Bishop, & Guillams, 2000)⁽¹³⁾ A study on experienced subjects showed that both 1 on and 3 days per week of training produced improvements in the 1 RM, but 3 days per week of training produced superior results.(Simao et al.,2005)⁽¹⁴⁾

Empirically, fitness clients (and athletes) often have so many objectives to work on that it is a challenge to “fit it” all in to the training program. In that process it is a key to ensure, that each exercise is trained with a sufficient stimulus to create progress but at the same time look for synergies to be more efficient. 

With the information that we theoretically can produce improvements with one, two or three times per week, we might modify the model in the following way.

Highest prioritized and most technical exercises – train 3 times per week.

Medium priority and less technical exercises – train 2 times per week.

Strength exercises involving muscle groups similar to cardio respiratory training – train once or twice per week.

Single joint exercises for muscle groups that are stimulated in a multi joint exercise – train once per week. 

Day	1	2	3
Target training adaptation	Maximal Strength	Muscle mass	Muscle endurance
Sets x reps	5 x 3-5	5 x 8-12	5 x 20-25
Exercise	Deep barbell Back Squat	Deep Barbell Front Squat	Zercher Backward Lunge
	Flat Barbell Bench Press	Lat Pull Down	Incline Dumbbell Bench Press
	Row Ergometer	Arm Cycle	Row Ergometer

Table 4: Variation in goals of each block template + volume and intensity of training + exercise selection + training frequency of each exercise

The squat, because of greater technical demand compared to the other included exercises is programmed in each workout. The bench press is slightly less technically demanding and is programmed in two workouts. However, on day 2 the arm cycle that involves similar muscle groups as the bench press are included. From a muscular standpoint the program aims for a synergy between the arm cycle and the bench press exercises. A similar line of thinking is a applied to the connection between the lat pull down and training in the row ergo meter.

Draft # 5: Variation in Workout Structure

If a priority system (training one exercise at a time) is used, performances in the exercises that are in the end of the program suffer. ⁽¹⁵⁾ Thus, if it is always the same exercises that are performed towards the end of the workout, long term gains related to those exercise might be compromised. To prevent this phenomenon it can be beneficial to alter the workout structure.

In this specific example, we would always perform the energy systems work and single joint exercises towards the end of the program and just place the squats as the 2^nd exercise in day 2.

Day	1	2	3
Target training adaptation	Maximal Strength	Muscle mass	Muscle endurance
Sets x reps	5 x 3-5	5 x 8-12	5 x 20-25
Exercise	Deep barbell Back Squat	Lat Pull Down	Incline DB Bench Press
	Flat Barbell Bench Press	Deep Barbell Front Squat	Zercher Backward Lunge
	Row Ergometer	Arm Cycle	Row Ergometer
	Hamstring Curl	Biceps Curl	Back Extension

Table 5: Variation in goals of each block template + volume and intensity of training + exercise selection + training frequency of each exercise + Variation in Workout Structure

Variation of the Training Program Must Be Systematic – Part III will discuss variation in the training method used, variation in the speed of repetitions and variation in the rest periods

Conclusion:

This article showed science based and specific examples of how to apply variation to the goals of each block template (target training adaptation), the volume and intensity of training, the exercise selection, the training frequency and the workout structure. The article showed how the training program can be build gradually through multiple drafts with additional layers.

References

Defining Periodization, [Online Video]. Retrieved from http://www.ptonthenet.com/videos/defining-periodization-278 

Jensen, K. (2013). Essential Characteristics of Periodization Systems. Performance Optimization with Periodization, p 67. Danish Federation of Sports. Retrieved from www.dif.dk. 

Hartmann, H., Andreas, B., Wirth, K., Schmidtbleicher, D. (2009). Effects of Different Periodization Models on Rate of Force Development and Power Ability in the Upper Extremity. Journal of Strength and Conditioning Research, 23(7), 1921-1932.

Fleck, S., Kraemer, W. (2003, September 12). Designing Resistance Training Programs 3^rd Edition, Chapter 7, p 223. Human Kinetics. 

Jensen, K. Bio-Motor Abilities: The Most Comprehensive List Available Today. Yes to Strength. Retrieved from http://www.ytsmembersarea.com/bio-motor-abilities.html.

Simao, R., Spinetti, J., de Salles, BF., Matta, T., Fernandez, L., Fleck, SJ., Rhea, MR., Stroem-Olsen, H. (2012, May). Comparison Between Nonlinear and Linear Periodised Resistance Training: Hypertrophic And Strength Training Effects. Journal of Strength and Conditioning Research, 26(5), 1389-1395.

Fleck, S., Kraemer, W. (2003, September 12). Designing Resistance Training Programs 3^rd Edition. Chapter 7, p 210. Human Kinetics. 

Siff, M. (2003, January 1). The Methods of Special Strength Training. Supertraining 6^th Edition. Chapter 5, p 290-291. Denver, CO: Supertraining Institute.

Chek, P. (2000, August 3). Pattern Overload Part 1.T Nation. Retrieved from:
http://www.tnation.com/free_online_article/sports_body_training_performance/pattern_overload_part_1

Tsatsouline, P. (1999, December 1). Emphasize Your Problem Areas Without Adding Exercise. Power to the People, p 41. Dragon Door Publishing. 

McGill, S. (2009) Stage 1: Groove Motion/Motor Patterns and Corrective Exercise. Ultimate Back Fitness and Performance 4^th Edition. Chapter 10, p 188. Backfit Pro Inc.

McGill, S. (2009) Stage 4: Develop Ultimate Strength. Ultimate Back Fitness and Performance. 4^th Edition. Chapter 14, p 266. Backfit Pro Inc.

Candow, D., Burke, D. (2007). Effect of Short-Term Equal-Volume Resistance Training with Different Workout Frequency on Muscle Mass and Strength in Untrained Men and Women. Journal of Strength and Conditioning Research, 21(1), 204-207.

McLester J., Bishop, P., Guillams, M. (2000). Comparison of 1 Day and 3 Days Per Week of Equal-Volume Resistance Training in Experienced Subjects. Journal of Strength and Conditioning Research, 14(3), 273-281.

Simao, R., Farinatti, PTV, Polito, M., Maior, A., Fleck, S. (2005). Influence of Exercise Order on the Number of Repetitions Performed and Perceived Exertion During Resistance Training Exercises.Journal of Strength and Conditioning Research, 19(1), 152-156.