Does Verkhoshansky advocate for conjugated periodization?

Future · 06-26-2005, 05:13 PM

A question to Dr. Squat:

Quote:

It seems Verkhoshansky leans toward cybernetic and conjugated type periodization models in Supertraining. Would Verkhoshansky favour westside barbell training over linear approach to training ie old soviet type periodization methods that he came up with? Interesting to note how his theories have evolved from his 80% linear progression model to more unidirectional training. Darwin would love powerlifting.

Future · 06-26-2005, 05:14 PM

The answer from Dr. Squat:

Quote:

"Conjuated" has several definitions, depending upon what you're talking about. In linguistics and biochemistry, the word has quite precise but different meanings. In lifting, as far as I can tell, all it means is the combining of two desparate elements. For example, Dave Tate says about West Side training:

"What is it that makes this group achieve standards others only dream of? What makes them known as The Best of the Best? This was the question I often asked myself before joining this elite group. I wanted to know what the magic bullet was. What were their secrets behind the numbers? What are they doing different? As I discovered, it has to do with a program that specializes in making a weak athlete strong, and a strong athlete stronger. The training behind Westside Barbell ranges from increasing work capacity to increasing the level of preparedness. The methods responsible for this are the max effort and dynamic effort methods structured under a conjugated method of periodization. These principles are responsible for creating a group of lifters who are confident, motivated, and inspired strength athletes."

So, "max effort" and "dynamic" effort" are the two ingredients to West Side's alleged success, and what is behind their alleged "success."

Let's explore this a bit...

The meaning of the word: "conjugate: joined together especially in a pair or pairs"

OK. According to Tate, max effort and dynamic effort are what makes the conjugated system of periodization. In my model, I had EIGHT -- count 'em -- EIGHT items that had to come together:

The eight technologies of training are branches of science of greatest consequence to athletes and fitness enthusiasts alike. Each represents a different approach to training, and each has its advantages with respect to how effectively it will aid in augmenting any one (or more) of the factors which affect strength (listed above). Remember that there are only so many hours in the day, so prudent use of the technologies that will yield the greatest returns to you are the ones you must opt for. The basic rule of thumb in choosing the technologies that will give you the most "bang for your buck" is to zero in on the most important training objectives for the training mesocycle you're in. Then, through a multiplicative approach that incorporates the concepts of "integration" and "synergy," you choose the methods that will get you to your goals most safely, quickly and to the greatest extent possible.

Weight Training

Dumbbells, barbells, fluids, pressurized air, elastic devices, springs, and the host of devices designed to provide "heavy" external resistance to one's musculoskeletal effort all constitute "resistance training." Tradition has it that exercises designed to be performed with Dumbbells and barbells (and the technologies designed to simulate traditional dumbbell and barbell movements) constitutes "weight training." The existing categories of weight training technologies are 1) constant resistance devices, 2) variable resistance devices, 3) accommodating resistance devices and 4) static resistance devices. New technologies will be developed in time.

Special Forms of Resistance Training

Running, swimming, calisthenics, aerobic dance, plyometrics -- there are many more -- all are special forms of "light" resistance training. When bodyweight alone is the source of resistance, tradition and reasons of clarity dictate that they be referred to by their individual names. Cycling, rowing, stair-climbers, and similar forms of training which utilize "light" external resistance collectively constitute a second category of light resistance training which are also referred to by their respective names.

Psychological Techniques

Self-hypnosis, mental imagery training, transcendental meditation and a lot of other "mind games" can help improve your strength output capabilities in training. Perhaps most important are the methods at your disposal for maintaining motivation, incentive and self-image.

Therapeutic Modalities

Whirlpools, heat, ice, electrical muscle stimulation, massage, ultrasound, music, intense light, and a host of other therapies can have a very positive effect on your strength training efforts, both indirectly (how quickly you can recover from your previous workout), and directly (greater force output).

Medical Support

Periodic checkups, exercising preventive care, chiropractic adjustments, and even clinical use of prescription drugs are sometimes indicated for bodybuilders in heavy training when medical problems arise. Only qualified sportsmedicine specialists are able to prescribe such support.

Biomechanics (Skill Training)

Performing your skill perfectly will almost always result in greater force being applied, whether it is applied to an object, opponent or the ground. Good skills execution involves the efficient sequencing of activation/inhibition of prime mover, stabilizer and synergistic muscles. Your sequencing efforts involve factors of position, direction, timing, rate, speed & effect of force application.

Dietary Manipulation Techniques

Athletes don't eat only to stay alive and healthy; they eat to excel at their sport. Their eating is designed to assist in achieving specific sports/training objectives. There are many nutritional techniques that will ensure greater force output capabilities both immediately as well as over time, thereby improving your training and competition efforts. Despite your most dedicated efforts, however, you will not be able to gain ample nutritional support from food alone, a point which has been supported time and time again in sports nutrition research.

Nutritional Supplementation

Most often, eating is not sufficient to give you all the nutrients you need in order to achieve your sports/training objectives. This point is widely disputed among sports scientists and nutritionists alike, who would have us believe that eating "three square meals" per day is ample fare for athletes in heavy training. They overlook at least three important points: 1) many state-of-the-art supplements are designed to take your body beyond normal biochemical functioning, 2) no one on Earth consistently eats "square meals," and 3) myriad research reports clearly show that deficiencies most often exist in athletes' diets for many well-documented reasons.

Verkoshansky and I have discussed this multi-planal system of training waaaaay into the night on several occasions. He and I are of one accord on this point: The more info you feed into a formula, the better it's gonna work! Conjugation just ain't gonna cut it! Neither is cybernetic systems expounded on by Siff in his (co-authored with Verkishansky) book: Go to the link I put on this post...you will read about it. (Too verbose to put here.)

So, to answer your question, all the stuff about periodization should be read for information, but then applied very judiciously. Use your head. How would you build a house? One LOGICAL step at a time! Many factors are going to enter into the process!

Future · 06-26-2005, 05:17 PM

http://www.performbetter.com/catalog...?OnePieceID=42

Periodization Breakdown?
by Mel C Siff, PhD

Periodization is a method of alternating training loads to produce peak performance for a specific competitive event. It’s a well-established scheme adopted from Russia-it was one of the ‘secrets’ that helped them dominate Olympic sport for so long. Recently, however, Dr. Yuri Verkhoshansky, a leading architect of the Russian sports training philosophy, wrote an article titled, “The End of Periodization in High Performance Sport,” and readers wondered why a leading advocate of periodization would be saying such things.

Western coaches have been fixated for years on only one periodization (PD) model, that of Dr. Leonid Matveyev. In this model, the volume of general preparation decreases as intensity and emphasis on technical training for specific preparations increase, producing peak performance during a competition phase (see Fig. 1). The model becomes too limited, however, when rigidly applied by coaches unfamiliar with Matveyev’s work. Such a simplified version of the model leads to an over-reliance on apparently objective measures of loading, such as numerical calculations, and does not consider the athlete’s subjective perception of the intensity and overall effects of the loading.

The model does not give unfamiliar coaches any information about which exercises to include in
measuring volume and intensity. It also does
not consider the influence of different exercises on each other in a training program. The graphs unrealistically assume that any one component of a program can be measured independent of the others.

But if a middle distance runner is concurrently doing running training and weight training, the stresses of distance work or sprints can impair strength performance. The graphs themselves
do not allow for this.

The model also does not consider the different training needs of the novice and the athlete. It requires initial high volumes of training, which may not be the best way to introduce a novice
to a program, as it can prolong soreness, impair adaptation and reduce motivation. And the gradual emphasis on technique implies that it’s less important early on. But this isn’t what’s needed in practice. Beginners usually need far more emphasis on skills training and elite athletes far less.

Finally, the graph’s smooth merging of training sessions and stages may be suitable for novices but not for more advanced athletes. For example, an increase in intensity while maintaining the same volume has been shown to enhance performance once an athlete has reached a certain level.

It is this simplified version of Matveyev’s original PD model that Dr. V. takes to task in his article, not the overall philosophy of periodization.

Traditional PD can often prove to be as limited as non-periodized training, since all loading is traditionally based upon a fixed original input; hence the value of a modified form of periodization that I call Cybernetic Periodization. The term cybernetic describes the science of control and communication in which feedback from the output of any system is used to modify the input to the system.

Any pre-planned PD scheme is affected by subjective and objective feedback obtained from the athlete’s current state. Consequently, it can be helpful to add a column to your training journal (RPE or Rating of Perceived Effort) which rates how strenuous a particular repetition, set or session feels on a scale of 1 to 5. Do not record an RPE after every repetition or exercise, but note it mentally and use it to guide you in your next set. At the end of the workout, record only the RPE for the heaviest or most demanding sets.

It’s also useful to rate reliability of technique for the most important exercises, by having a coach award points for the most demanding efforts on
a Rating of Technique (RT) scale.

Over-reliance on numerical computations in preparing a PD chart is a major reason why
some coaches tend to dismiss their relevance; hence the value of using a combined objective-subjective system. There’s no need to discard periodization; just a need to apply it more intelligently!

For further reading on the science and practical art of periodization, the following books give many details:
Siff, M C & Verkhoshansky, Y V Supertraining 1999
Siff, M C Facts and Fallacies of Fitness 2000

**Liftin'heavy** · 06-26-2005, 06:50 PM

I just lift weights. Don't know how it works, why it works, I just know I like it. Ask me to move furniture though and I'll tell you forget it.

Future · 06-27-2005, 09:37 AM

I tend to be more like you. Science is nice but at some point you just have to try something.

06-26-2005, 05:17 PM	#3
Future Super-heavyweight Member Join Date: May 2004 Posts: 5,478	Periodization Breakdown? http://www.performbetter.com/catalog...?OnePieceID=42 Periodization Breakdown? by Mel C Siff, PhD Periodization is a method of alternating training loads to produce peak performance for a specific competitive event. It’s a well-established scheme adopted from Russia-it was one of the ‘secrets’ that helped them dominate Olympic sport for so long. Recently, however, Dr. Yuri Verkhoshansky, a leading architect of the Russian sports training philosophy, wrote an article titled, “The End of Periodization in High Performance Sport,” and readers wondered why a leading advocate of periodization would be saying such things. Western coaches have been fixated for years on only one periodization (PD) model, that of Dr. Leonid Matveyev. In this model, the volume of general preparation decreases as intensity and emphasis on technical training for specific preparations increase, producing peak performance during a competition phase (see Fig. 1). The model becomes too limited, however, when rigidly applied by coaches unfamiliar with Matveyev’s work. Such a simplified version of the model leads to an over-reliance on apparently objective measures of loading, such as numerical calculations, and does not consider the athlete’s subjective perception of the intensity and overall effects of the loading. The model does not give unfamiliar coaches any information about which exercises to include in measuring volume and intensity. It also does not consider the influence of different exercises on each other in a training program. The graphs unrealistically assume that any one component of a program can be measured independent of the others. But if a middle distance runner is concurrently doing running training and weight training, the stresses of distance work or sprints can impair strength performance. The graphs themselves do not allow for this. The model also does not consider the different training needs of the novice and the athlete. It requires initial high volumes of training, which may not be the best way to introduce a novice to a program, as it can prolong soreness, impair adaptation and reduce motivation. And the gradual emphasis on technique implies that it’s less important early on. But this isn’t what’s needed in practice. Beginners usually need far more emphasis on skills training and elite athletes far less. Finally, the graph’s smooth merging of training sessions and stages may be suitable for novices but not for more advanced athletes. For example, an increase in intensity while maintaining the same volume has been shown to enhance performance once an athlete has reached a certain level. It is this simplified version of Matveyev’s original PD model that Dr. V. takes to task in his article, not the overall philosophy of periodization. Traditional PD can often prove to be as limited as non-periodized training, since all loading is traditionally based upon a fixed original input; hence the value of a modified form of periodization that I call Cybernetic Periodization. The term cybernetic describes the science of control and communication in which feedback from the output of any system is used to modify the input to the system. Any pre-planned PD scheme is affected by subjective and objective feedback obtained from the athlete’s current state. Consequently, it can be helpful to add a column to your training journal (RPE or Rating of Perceived Effort) which rates how strenuous a particular repetition, set or session feels on a scale of 1 to 5. Do not record an RPE after every repetition or exercise, but note it mentally and use it to guide you in your next set. At the end of the workout, record only the RPE for the heaviest or most demanding sets. It’s also useful to rate reliability of technique for the most important exercises, by having a coach award points for the most demanding efforts on a Rating of Technique (RT) scale. Over-reliance on numerical computations in preparing a PD chart is a major reason why some coaches tend to dismiss their relevance; hence the value of using a combined objective-subjective system. There’s no need to discard periodization; just a need to apply it more intelligently! For further reading on the science and practical art of periodization, the following books give many details: Siff, M C & Verkhoshansky, Y V Supertraining 1999 Siff, M C Facts and Fallacies of Fitness 2000 __________________ Team Skip Client

06-26-2005, 06:50 PM	#4
Liftin'heavy IM Moderator Join Date: Jan 2005 Location: Columbus, OH Posts: 766	I just lift weights. Don't know how it works, why it works, I just know I like it. Ask me to move furniture though and I'll tell you forget it. __________________ Elitefitnesssystems.com bigmike@elitefts.com METAL SportsGear Xtremeformulations.com Hercules Gym, Syracuse New York houseofstrong.com

06-27-2005, 09:37 AM	#5
Future Super-heavyweight Member Join Date: May 2004 Posts: 5,478	I tend to be more like you. Science is nice but at some point you just have to try something. __________________ Team Skip Client

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