Strength Training Periodization – What are Accumulation and Intensification; How Do They Relate to General and Specific Physical Preparation?
I am a massive Poliquin fan and I have been reading his stance on periodization with regard to accumulation and intensification. What is your approach to periodization, and if it is also accumulation and intensification, would it be possible for you to outline the critical points regarding each? I am also confused as to how this relates to GPP (General Physical Preparedness) and SPP (Specific Physical Preparedness).
Specific Preparation
In the following eight weeks, you will have to begin to address the fact that this guy’s job is largely a function of taking 1-3 steps as explosively as possible, and manhandling another large mass. That means that you have to address maximal strength in this macro-phase, as well as power.
While you may continue to spend time in this phase working on nagging weaknesses, such as a weak lower back or a lower trapezius muscle that needs some extra remedial work, the average metabolic demand of the exercises, and thus their average demand on the central nervous system, has to come up at this time. Focus should shift from, say, step ups and split squats, to deadlifts, squats, Olympic lifts and derivations, and high-intensity strongman training – heavy farmer’s walks, super yolk training, heavy sandbag carries, etc.
To the inexperienced, that may sound like 8 weeks of accumulation, followed by eight weeks of intensification. In reality, the cycles actually look more like this:
The table above does not take into account every variable in the strength training program, but it is a good big picture guide. Hopefully this makes sense to you, and is helpful to you in designing your own and others future strength training programs.
