High-level overview

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  • October 4, 2016 at 1:23 AM #2755
    Kauf
    Participant

    Hey Tim and friends,

    I signed up this week an am trying to get everything ingested but one piece seems to be missing and that’s a bit of a higher-level overview on the programming. I feel like the scheduler tool might be helpful in this regard, but it’s not ready yet.

    My understanding is that one would go Program.Zero followed by Program.One and then Triphasic.One. What’s the best timing to be working in speed and agility? As Agility.Zero is 6 to 9 weeks in length, is this best done 6 to 9 weeks before desired peak? Should it be done throughout the offseason? My same questions would apply to conditioning. I think a section breaking this sort of thing down would be helpful.

    In terms of the Program.One, is there anywhere we can get a bit deeper and go into loading (% of 1rm)? I feel like this would be a crucial piece for the best results, no?

    Thanks for the help with everything, the video database is great Tim.

    October 5, 2016 at 1:13 AM #2756
    Zi
    Moderator

    Kauf,

    I know Tim is trying to work on an overview for all this stuff and that’s as much as i know.

    First up, try listening to this:

    If you really want to get academic with it, Periodization for Sports by Tudor Bompa is a common textbook.

    Periodization is a way of compartmentalizing your training to focus on different qualities that build on top of one another.

    Your idea of doing program.zero, one then triphasic is in that direction in terms of strength building, but you might want to consider how much time all of that will take; 33 weeks of 54 in a year is a lot even if you cut out the “power” phase of program zero and one.

    I would do agility programs in “pre-season”, which would be a short period between strength & power and your first tournament. I see it as a time to get field mechanics right and begin conditioning.

    October 5, 2016 at 2:56 AM #2757
    Kauf
    Participant

    Zi, great to meet you man. Thanks for taking the time to respond. It looks like you’re active in the forums, are you a member of the MP team, or just an active contributor in the MP community?

    I will check out that video soon, thanks for sending it over. I hadn’t actually added together all of the durations in the strength programs. Given that they are so long, is going Zero, One, Triphasic not the best route? Is there a better course of action?

    I actually read Periodization Training for Sports last offseason but lacked the capacity to effectively tie everything together into creating my own program, which is why I was looking for another solution. Bompa really stressed load as a crucial piece in the periodized programs, which is why I was surprised to not see it here. I get that for less experienced members there could be issues with improper execution of the lifts, but for those more experienced, having load worked in would go a long way to making an off-season with MP that much more effective.

    Tim, looking forward to seeing a broader overview/recommended course of action coming on this site. Definitely a piece that could help tie everything together, otherwise things look great.

    October 5, 2016 at 4:35 AM #2758
    Zi
    Moderator

    Kauf,

    I’m just an active contributor 🙂
    Love talking about all things training hehe.

    Program.Zero is for those who don’t have the requisite movement quality standard that MP demands. If someone’s been playing Ultimate a lot and have never lifted weights, chances are they have whacky mechanics and mistreated injuries. Try taking a Functional Movement Screen to see where you’re at 🙂

    If you get scores of 2 and above, then Program.One is where you can just jump on.
    Triphasic is more advanced in that you need to have a good idea of how heavy you can lift, and that doesn’t necesarily mean you must 1RM test. The stress from Triphasic emphasises the EIC of muscle action.

    Regarding Bompa’s book, even Tim mentioned in the video link that the book is super nerdy and probably complicates things than it practically should. Following strict %1RM is only possible in the most ideal of situations where you are maybe Lu Xiao Jun, China olympic lifting gold medalist. What I took away from the book is just the bigger picture of when to do things.

    Ok, from my own personal experience, the most ideal is how you feel on the day you want to lift. I followed strict %1rm for my own triphasic cycle and found half the time to be very tough and having to drop weights to move properly. I have high standards for my own movement quality haha.

    Hope that gives you an idea why MP doesn’t stress 1RM stuff as much as other programs. Btw, we’re field sport athletes, not lifting athletes.

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