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??

 

[Kane Fan]

whatever you have the time to post
I'm always interested in anyones ideas behind sports type training (combative sports at least)
if you only have th etime for the one tho probubly the boxing year round one
I may have to pick this book up is it still avialble or an out of printer?

 

[JL_204]

Yeah this book is still available, it was re-released in 2001 as a revised edition. Just google it.

As for the boxing, its mainly benching, rowing, chin-ups, front raises, hindu jump squats, and a whole wack of ab work. 3 days per week in the 10-12 rep range. Boxers dont really do a whole lot of lifting. Most of they're workouts consist of plyometrics, agility, and endurance training.

 

[Kane Fan]

10-12 reps
hmm...

 

[JL_204]

10-12 reps
hmm...

Yeah, you would expect more but they already do a bunch of other things for endurance.

 

[Kane Fan]

actually I like less heh
I figure bag work sparring and running cover the cardio aspect
so for weights I'd aim for maximal strength
thanks for posting the info anyway tho

 

[JL_204]

actually I like less heh
I figure bag work sparring and running cover the cardio aspect
so for weights I'd aim for maximal strength
thanks for posting the info anyway tho

Ya I hear you. I train muay thai & BJJ and wieghts are not a part of the training. Basically, my strength is up to me. This is why I love the whole periodization deal.

BTW, I really wish I heard of this type of training a long time ago.

 

[Kane Fan]

yah well it's intimidating to people so they prefer not to talk about it