Bill Pearl's periodization

[JL_204]

My neighbour gave me this book called "Getting Stronger" written by Bill Pearl.
The periodization part seems a bit closer to HST compared to DFT.

For those who dont know Bill Pearl is an old-school BBer from the 60's.

Phase 1: Hypertrophy for 4 weeks

2 warm-up sets and then 3x10 with target wieght

Phase 2: Basic strength for 4 weeks

1x10 warm-up, 1x5 (70%), 3x5 target wieght, 1x10 (70% of target wieght)

Phase 3: Power for 2 weeks

1x10 warm-up, 5x3 (ramping to target wieght) 1x10 (70% of target wieght)

Phase 4: Rejuvenation (active rest) 1-2 weeks

Do no organized wieght work. Do light cardio and light accessory work.

 

[Kane Fan]

sounds cool

 

[JL_204]

sounds cool

Yeah it does sound pretty cool. Im just thinking of the exercise selection. I may try it with madcows selection and add few things like lateral raises and shrugs.

 

[RipStone]

Yeah it does sound pretty cool. Im just thinking of the exercise selection. I may try it with madcows selection and add few things like lateral raises and shrugs.

Yea, it sounds like a solid routine. Of course just stick with the big 3 and build your routine off of those lifts.

 

[Kane Fan]

yah how much volume (as in how many lifts) does it recomend to use?

 

[JL_204]

yah how much volume (as in how many lifts) does it recomend to use?

Well he gives a whole wack of routines to follow and your supposed to use the periodization as a guide kind of thing.

Most of the routines in there are sports specific and they really dont interest me.

Anyway, Ive decided to use MC2's excercises and add a few more things.

 

[TheOak84]

is this 3x10 of one exercise a day 3x a week?

i might do this, im jut doin w/e at the moment..

 

[Kane Fan]

anything in there for a boxer or wrestler?

 

[JL_204]

is this 3x10 of one exercise a day 3x a week?

i might do this, im jut doin w/e at the moment..

yeah it could be, but you could use any routine you want while using the # of reps he suggests. He doesnt really go into frequency so thats why im doing the MC2 dual factor layout only using these rep ranges.

 

[JL_204]

anything in there for a boxer or wrestler?

Yeah theres stuff for wrestling off-season, pre-season, and in-season.
Theres also a boxing year-round program.

Which one do you want??