periodization (how to carry over)

im planing to do a cycle 8 weeks or so of strength work ( heavy basic 5-3 reps, cardio about 3xs per week) followed by about 8-12 weeks of size training (8-12 reps more body building techniques cardio 4-5xs per week) and a more fitness based cycle 6-8 weeks odd object lifts body weight exercises 5-6 days of cardio with a small amout of lifting heavy 8 reps or so at least 2 sets to fail for all major lifts probably 3X per week w/ functional strength work. My question is what would be the minimum amount of work needed to caryover strength to size and both to a fitness cycle.THANKS A LOT

 

why not work all 3 at the same time?

go really heavy for the main lifts, a bit lighter for the next movement, then go up to 8-10 reps for the last couple movements.
train for "fitness" (sounds like you mean endurance) on off days. i like tabatas.

do you train a ma? sounds like a lot of training for your body to handle if you train ma too - the cardio in particular - unless you are considering mat time cardio, which it can be.

 

THANKS FOR THE INPUT
but how much size could I gain in 4 weeks no juice. or is the reason you recomend keeping it to 2-4 week is to keep strength.

 

you, my friend, are obviously new to periodization. periodization does not just refer to linear or western periodization. eastern or conjugate has proved far more effective than linear, where all training qualities are simultaneously addressed. look at the weight training protocols in powerlifting, where max sterngth, dynamic effort, and hypertrophy are all covered in the space of a week. hypertrophy for extended periods is not too demanding on the body if it is performed correctly.

 

I know more than both of you, I just choose to stay out of this.

 

that wasn't very nice! your lifts aren't that impressive either, let us all be supportive.

I will start:

Madmick, I see a lot of potential in you!! Keep on trucking, that is what truckers do.

 

hahahaha that thread wasnt serious at all. im 5'9" 160 for one, and as my name suggests, im a sprinter. the tone of my original post was based on the tone you addressed another poster in, so dont give me flak. if you are only familiar with western (linear periodization), you cant be too involved in researching training theory. also, you did not provide evidence to support your own statements, so please stop being a hypocrite. if youd like information on eastern (conjugate) periodization, here are a few websites you can check out:

www.charliefrancis.com
www.powerdevelomentinc.com
www.elitefts.com

here are some books:

charlie francis training system by charlie francis
supertraining by mel siff
the science and practice of strength training by vladimir zatsiorsky
periodization: theory and methodology by tudor bompa

some books focus on it more than others, but all have information. if you would like proof of the effectiveness of conjugate periodization vs. linear periodization, try using it yourself.

i also said to note how linear periodization is also used in conjugate periodization. for example, ill use sprinting as an example. in regards to weight training, people often use a progression like this:

anatomical adaptation -> hypertrophy -> maxS -> maintenance

though in the scope of the entire program, the same stimuli are always used:
speed work
tempo
weights
bodyweight exercises
plyos

the intensity and volume of each stimuli are varied throughout the year, depending on the yearly plan, athletes condition, strengths, weaknesses, etc. the same stimuli are alwyas maintained however. its important to note that in a complex sport, ie anything other than powerlifting and weightlifting, there is always a somewhat linear progression, but it is also important to not that this is different from strict linear progression. in eastern models all motor qualities are constantly maintained or advanced. this is the biggest reason conjugate periodization is superior to linear. linear allows some motor qualities to fall behind for the advancement in others. conjugate periodization minimizes this. for a more comprehensive look at the difference between east and west, heres an article:
http://www.elitetrack.com/articles/sprinttheories.pdf

 

I could dunk in HS, I want to take a video and post it once I do it again. I am 5'8" . Carnal has a 700 lbs squat, maybe he is bottom heavy.

 

Interesting. WHen I first started out, I did alot of bodybuilding stuff with my upperbody for hypertrophy and then went to powerlifting.

The thing is I never bothered to do that with my legs. I have rarely used my legs in anything in my life or have I ever attempted any Lowerbody workouts before this.

The thing is i never went through the hypertrophy and crap for lowerbody and just straight to powerlifting and max's.

DO I need to revert back to hypertrophy for my legs?

 

Thanks for all the input and links you guys, I shall soon get started on my thesis

 

let us not get into a pissing contest, I have a small bladder.

 

Someone answer the damn question.

 

no, you don't. If your goal is big legs, then you can, but while getting stronger, your legs will gain some mass anyways. My legs are like Cro-cop naturally though.