I have been reading up on periodization and this has really helped better my understanding. You gave a clear, concise and well put explanation for an often complex concept. Maybe you could go into even more detail on the various forms in future videos as suggestion but this video was really well put. Thank you for the video and keep up the great content, Simon. Lastly, if you have any recommendations in terms of resources on periodization that I could delve into in my own time then please advise :)
Supporting! I'm planning my training and am using DUP, and linear periodization. Upper lower split with first half of the week is for hipertrophy, and the second half is for strenght. That way i feel like i can lower the stress on the connective tissues from heavy loading, and prevent injuries, which i had plenty of.
Great video Simon. Thanks for sharing your extensive knowledge and experience 🤙🏼. I particularly like your common sense advice at the end regarding studies that show similar strength gains in periodised & non-periodised. As you know, in Calisthenics it can be hard to quantify what & how to periodise with progressions alone unless you are doing weighted Calisthenics. The method of A. Heavy sets (1-5 reps) B. Hypertrophy sets (8-12 reps). C. Core/Accessory work seems to still be ok for those who can get stuck in the 'paralysis by analysis' in program design.
I have mostly trained progressively for years now. Bit of an art to it. I usually have two cycles over the year with a short break in winter and a longer one in the heat of summer. I seem to have a stronger year about 1 in 3 but I am in my fifties now.
So how do I use the info you presented, or how does the volume and intensity correlate with injury and growth or adaptations in your graphs or in practical application?
I am absolutely lost with this complicated explanation, is it periodization to do 4 weeks on and one week off… rinse and repeat? I try to improve each week: adding sets until I move up, for example, if I can only do 3 pull-ups cleanly per set, I do 3sets of 3 for week one, next week, add a set (4x3) add sets until I get to 5sets of 3 on the third week, then I go for 3 sets of FOUR on the fourth week and continue the process: 3sets of 4 then 4sets of 4 once at 5 sets of 4, then go 3 sets of FIVE… and so and so on. I go four weeks on and then take my fifth week off (to hopefully get an even deeper recovery).
I have a question about the daily undulating schedule 🙋🏻♂️ that I would love to hear your thoughts on I know it’s just an example, but in practice, would it make more sense to train for Power on Monday Strength on Wednesday and Hypertrophie on Friday before the longer rest? Then the body is most recovered for the task where neural drive and speed matter. And on the other hand hypertrophy training could still be done at the end of the week, even with relative failure accumulation within hard reps of 10-20, that create great adaptions through the more metabolic stress pathways. Then towards the end of the week soreness tends to be up (if the relative staleness is similar) at a lower cost for tendon strain, that means being able to well use the following 2 recovery days to start fresh on Monday. I’m not sure how accurate my reasoning is and there might be mistakes in each sub-explanation, on the whole, any reasons to do Hypertrophie early in the week and power early (if the determining factor of the week is that it ends with 2 rest days in a 3-day per week training)? Thank you for your help! Super educational videos 🙌
Hi, a few videos prior you mentioned you release a beginner program. I had crohns disease for several years, lost almost 60 pounds and I wasn´t physical active for over 5 years. I´m 34 6.2 and I´m sitting around 150 pounds, underweight. I should and I want start working out. Is this the right program when I start from scratch or are prerequesites necessary?
But when it says train at 60% 1RM and go up to 90% 1RM from week to week, at which rep range should I train. For example, when I train 5x5 chin-ups, then 60% 1RM looks doable, but how can I expect to reach a 5x5 with a 90% 1RM? Isn’t the intensity way to much at this point?
You would change the reps according to the intensity. At 60% 1RM you can probably do sets of 15-20 reps. At 90% you can probably only do sets of 2-3 reps. Therefore in the example given, one group may do 3x10 reps at 75% 1RM for 12 weeks straight (non periodized). The other group may do weeks 4 weeks at 3x15 60%1RM, then 4 weeks at 3x10 75% 1RM, then 4 weeks at 3x2-3 at 90%1RM (linear periodization in distinct 4 week blocks). If the test is a 1RM, the periodized group will likely perform better as they’ve practiced at a higher intensity (principle of specificity).
Son unos SEXTINDER.Uno de los mejores conciertos ❤️ Son unos de los mejores conciertos, no puede ir pero de tan solo verlos desde pantalla 8, se que estuvom sorprendente...
I love how simple, short and succinct your videos are Simon. Although primarily a bodyweight coach, your training principles are pretty universal and up to date, and even seasoned weightlifters would benefit a lot from your content. I wanna be like you when I grow up.
You got this brother! I have been doing it for a little over two years and I am still making goals. You won't regret it. It is a great form of training 💪
@@skywalkr360 hey bro thats good to hear. Can you share your beginning experience? Some dos and donts for a beginner. Would be helpful for me and some tips about the body control?
@@mynameis634 absolutely 💯! I will share my beginner mistake first. I didn't perform pullups into my training as much as pushups. Once I did 21 pullups in a row, I stopped being consistent with my pullup training. I was able to perform 1,600 one arm pushups in an hour, but I couldn't even do 10 consecutive pullups. Because I didn't perform my pullups consistently, it delayed my progress in the "one arm pullup" by years. Things are different now. I am able to perform 250 pullups in 1 hour. I am not a perfect athlete, but I do strive to improve every day. Main thing to take away: train your pulling just as much as your pushing. My training schedule is like this for Monday to Thursday: Mon-pushups. Tues- pullups. Wed-pushups. Thursday statics +pullups (train statics first, because they take up more energy than pullups) 👍
@@mynameis634 For body control, always train with a straight body. It will take time. The planche took me a year to learn. The human flag took me over a year to learn. For example, when performing planche leans, don't arch your back. Keep a posterior pelvic tilt the whole time you are holding a planche lean. When you flex all of your muscles in your body, it is easier to keep your body in a straight line when performing bodyweight skills. Lemme know if you have aby more questions. I love this stuff!
@@mynameis634 For the dos, start training 3-4x a week if you never started fitness before (for 30min). Intermediate is 4-5x a week(45min to an hour). Adv is 5-6x a week (one hour+). It is not how much time you put in, but what you put in your time👍💪.
in the video he mentions that strength is muscle size * muscle recruitment. bigger muscles are naturally stronger, but low-rep training for muscle recruitment multiplies that strength
the amount and quality of information you give for free it's RIDICULOUS! Thank you Simon 🙏🏼
I have been reading up on periodization and this has really helped better my understanding. You gave a clear, concise and well put explanation for an often complex concept. Maybe you could go into even more detail on the various forms in future videos as suggestion but this video was really well put. Thank you for the video and keep up the great content, Simon. Lastly, if you have any recommendations in terms of resources on periodization that I could delve into in my own time then please advise :)
Cool❤
Supporting!
I'm planning my training and am using DUP, and linear periodization. Upper lower split with first half of the week is for hipertrophy, and the second half is for strenght. That way i feel like i can lower the stress on the connective tissues from heavy loading, and prevent injuries, which i had plenty of.
Great video Simon. Thanks for sharing your extensive knowledge and experience 🤙🏼. I particularly like your common sense advice at the end regarding studies that show similar strength gains in periodised & non-periodised. As you know, in Calisthenics it can be hard to quantify what & how to periodise with progressions alone unless you are doing weighted Calisthenics. The method of A. Heavy sets (1-5 reps) B. Hypertrophy sets (8-12 reps). C. Core/Accessory work seems to still be ok for those who can get stuck in the 'paralysis by analysis' in program design.
Agreed. And thanks for your support!
Always good content!!!
This man deserves a million subscribers fr
Those videos are great can't wait to see more.
those explosive hspu's were clean asf
Thanks Symon for the very good presented system for calisthenics and training !
I have mostly trained progressively for years now.
Bit of an art to it.
I usually have two cycles over the year with a short break in winter and a longer one in the heat of summer.
I seem to have a stronger year about 1 in 3 but I am in my fifties now.
🙏🙏
Great content, thanks!
Fantastic video 👍🏼
So how do I use the info you presented, or how does the volume and intensity correlate with injury and growth or adaptations in your graphs or in practical application?
Hi simonster, can you tell me if periodization also works with bboys powermoves?
I am absolutely lost with this complicated explanation, is it periodization to do 4 weeks on and one week off… rinse and repeat? I try to improve each week: adding sets until I move up, for example, if I can only do 3 pull-ups cleanly per set, I do 3sets of 3 for week one, next week, add a set (4x3) add sets until I get to 5sets of 3 on the third week, then I go for 3 sets of FOUR on the fourth week and continue the process: 3sets of 4 then 4sets of 4 once at 5 sets of 4, then go 3 sets of FIVE… and so and so on. I go four weeks on and then take my fifth week off (to hopefully get an even deeper recovery).
I have a question about the daily undulating schedule 🙋🏻♂️ that I would love to hear your thoughts on
I know it’s just an example, but in practice, would it make more sense to train for
Power on Monday
Strength on Wednesday and
Hypertrophie on Friday before the longer rest?
Then the body is most recovered for the task where neural drive and speed matter. And on the other hand hypertrophy training could still be done at the end of the week, even with relative failure accumulation within hard reps of 10-20, that create great adaptions through the more metabolic stress pathways. Then towards the end of the week soreness tends to be up (if the relative staleness is similar) at a lower cost for tendon strain, that means being able to well use the following 2 recovery days to start fresh on Monday.
I’m not sure how accurate my reasoning is and there might be mistakes in each sub-explanation, on the whole, any reasons to do Hypertrophie early in the week and power early (if the determining factor of the week is that it ends with 2 rest days in a 3-day per week training)?
Thank you for your help! Super educational videos 🙌
hey dear Simon
do you also do serious weightlifting ?.......except the rehab with weights
Hi, a few videos prior you mentioned you release a beginner program. I had crohns disease for several years, lost almost 60 pounds and I wasn´t physical active for over 5 years. I´m 34 6.2 and I´m sitting around 150 pounds, underweight. I should and I want start working out. Is this the right program when I start from scratch or are prerequesites necessary?
But when it says train at 60% 1RM and go up to 90% 1RM from week to week, at which rep range should I train. For example, when I train 5x5 chin-ups, then 60% 1RM looks doable, but how can I expect to reach a 5x5 with a 90% 1RM? Isn’t the intensity way to much at this point?
You would change the reps according to the intensity.
At 60% 1RM you can probably do sets of 15-20 reps. At 90% you can probably only do sets of 2-3 reps.
Therefore in the example given, one group may do 3x10 reps at 75% 1RM for 12 weeks straight (non periodized). The other group may do weeks 4 weeks at 3x15 60%1RM, then 4 weeks at 3x10 75% 1RM, then 4 weeks at 3x2-3 at 90%1RM (linear periodization in distinct 4 week blocks).
If the test is a 1RM, the periodized group will likely perform better as they’ve practiced at a higher intensity (principle of specificity).
Simonster!
Son unos SEXTINDER.Uno de los mejores conciertos ❤️ Son unos de los mejores conciertos, no puede ir pero de tan solo verlos desde pantalla 8, se que estuvom sorprendente...
I love how simple, short and succinct your videos are Simon. Although primarily a bodyweight coach, your training principles are pretty universal and up to date, and even seasoned weightlifters would benefit a lot from your content. I wanna be like you when I grow up.
Very clear explanations. Thank you!
I'm starting calisthenics and your videos are really helpful
You got this brother! I have been doing it for a little over two years and I am still making goals. You won't regret it. It is a great form of training 💪
@@skywalkr360 hey bro thats good to hear. Can you share your beginning experience? Some dos and donts for a beginner. Would be helpful for me and some tips about the body control?
@@mynameis634 absolutely 💯! I will share my beginner mistake first. I didn't perform pullups into my training as much as pushups. Once I did 21 pullups in a row, I stopped being consistent with my pullup training. I was able to perform 1,600 one arm pushups in an hour, but I couldn't even do 10 consecutive pullups. Because I didn't perform my pullups consistently, it delayed my progress in the "one arm pullup" by years. Things are different now. I am able to perform 250 pullups in 1 hour. I am not a perfect athlete, but I do strive to improve every day.
Main thing to take away: train your pulling just as much as your pushing. My training schedule is like this for Monday to Thursday: Mon-pushups. Tues- pullups. Wed-pushups. Thursday statics +pullups (train statics first, because they take up more energy than pullups) 👍
@@mynameis634 For body control, always train with a straight body. It will take time. The planche took me a year to learn. The human flag took me over a year to learn. For example, when performing planche leans, don't arch your back. Keep a posterior pelvic tilt the whole time you are holding a planche lean. When you flex all of your muscles in your body, it is easier to keep your body in a straight line when performing bodyweight skills. Lemme know if you have aby more questions. I love this stuff!
@@mynameis634 For the dos, start training 3-4x a week if you never started fitness before (for 30min). Intermediate is 4-5x a week(45min to an hour). Adv is 5-6x a week (one hour+). It is not how much time you put in, but what you put in your time👍💪.
When you need a video most Simon presents it in front of you. Thank you for inspiring me 💫
Thank you
Saving this video! I'm very keen to start combined periodization. Thank you Simon!
I really like the topics this channel has developed in the lasts months.
3:18 is that going to be sub-optimal for all 3 upper sessions?
Your awesome
Can u please make a video on why do we need less than 5 reps for building strength if strength could also be build in high reps
in the video he mentions that strength is muscle size * muscle recruitment. bigger muscles are naturally stronger, but low-rep training for muscle recruitment multiplies that strength