How to Maximize Workouts by Phasing Your Training

We all work out for different reasons. It could be to lose weight, to improve at a new skill, or to lift heavier weights. Whether your goal is general overall physical fitness or strength and conditioning, the body must follow specific training phases in order to achieve certain outcomes. 

The primary phases are broken into: stabilization, strength, and power. Within these high-level phases of training, there are sub-phases including stabilization endurance, strength endurance, hypertrophy (muscle growth), max strength, power, and max power. 

In order to see results from any training phase, the principle of Specific Adaptation to Imposed Demands (SAID) must be kept in mind, along with repetition tempo.

What is SAID?

According to BetterMovement.com: “The SAID principle is one of the most important basic concepts in sport science. It means that when the body is placed under some form of stress, it starts to make adaptations that will allow the body to get better at withstanding that specific form of stress in the future.” In other words, “the body is always trying to get better at exactly what you practice.”

What is repetition tempo?

Repetition tempo is the speed or timing it takes to perform each repetition of an exercise. Each rep consists of three parts: Concentric Contractions, where the muscle is actively shortening, Eccentric Contractions, where the muscle is actively lengthening and Isometric Contractions, where the muscle is actively held at a fixed length.

Here’s a simple diagram to explain the parts that make up repetition tempo:

One example of the many tempos available is a 4/1/2/2 tempo, where you lower the weight for 4 seconds (eccentric contraction), hold it for 1 second (isometric contraction), raise it for 2 seconds (concentric contraction) and hold it for 2 seconds (isometric contraction). 

Now that you know some of the basic terms, let’s dive into each phase!

Stabilization/Strength Endurance (Foundation)

Stabilization is the first and foundational training phase and it focuses on using one’s body weight to correct posture and maintain joint support. This requires high amounts of balance, controlled movements, and endurance from the parts of the body you are working out. When an injury occurs, rehabilitation begins in this phase. Some examples of stabilization exercises include a single-leg squat with a three-second hold or a dead hang. 

Strength endurance emphasizes producing force over an extended period of time.  Performing multiple repetitions with 30-60 second rest periods between each set can have effective results that include decreased body fat and increased muscular endurance. The rep range for the stabilization and strength endurance phase is 12-25 reps, for 2-3 sets.

Hypertrophy

The next phase of training when you have mastered the foundations of stabilization and strength endurance is hypertrophy. This is when the muscle increases in size due to increased levels of tension. This phase of training is recommended prior to the maximum strength phase because an individual will make more “gains” in this phase, which will eventually accommodate heavier loads. 

Bodybuilders are usually in this phase for the majority of an annual training cycle (macrocycle). For beginners, it takes approximately 4-8 weeks to see visible improvement in this phase. The most effective rep range for hypertrophy is 6-12 reps, for 3-6 sets. 

In this phase, you should be progressively increasing the weight used to perform your reps. A good rule of thumb is that when you can perform 3 sets of 10 reps in good form for three workouts in a row, then it is time to increase the load.  

Maximum Strength

After achieving mastery over the foundational and hypertrophy phases, max strength is the phase where you get to test your limits. By this point, if you have followed the correct training approach, you will have conditioned your central nervous system and stabilized your body to be ready for the heavier loads you will be introducing. 

In training for max strength, improvements can be made quickly. Workouts must be periodized (regular cycles of stress and recovery scheduled in) in order to see additional improvements. The most effective rep range for max strength is 1-5 reps, for 2-6 sets. 

What is periodization?

Periodization refers to training that is structured around periods of progressively-loaded training stress followed by rest. This method is advocated by sports scientists and trainers because the body’s natural state is one of adaptation. Adaptation is the process of progressively getting better through pushing your body to its limit and letting it fully recover. 

When you train hard, you actually tear your muscle fibers; when you rest and recover, those fibers heal, rebuilding the muscle so it can handle similar stress in the future. It is the rest that follows training that allows your body to get stronger.

This approach can be adapted to any type of workout you do - whether it is weight lifting or cardio workouts such as running or cycling. You want to build in workouts where you are lifting your maximum weight or running at your maximum pace, and then dial it back on subsequent workouts. This will firstly give your body a chance to feel what it’s like to recover, by doing a less intense amount of work. Secondly, once your body has recovered, you’ll get the big stimulus of completing another challenging workout, with a fresh - and stronger - body. 

As the TrainingPeaks blog put it: “Think two steps forward, one step back.” Without periodization, you will typically be putting in medium effort all the time. Not only will that slow muscle growth and endurance - it also makes for more boring, repetitive workouts.

Power

Power is the final phase of training. This phase focuses on generating the greatest possible force in the shortest amount of time. An extraordinary level of strength must be achieved to fully comprehend the potential of power development. 

To amplify training, both heavy and light loads must be moved as fast as possible to craft the adaptation of power. The two effective rep ranges for the power phase are 1-10 reps and 1-4 reps, for 3-4 sets. 

Summary

By identifying your training goals you can create a training calendar which progressively builds on each phase of training. Keep in mind that you do not have to add hypertrophy, max strength, or power into your training programs to maintain general fitness - these are phases typically pursued by elite body builders. 

However, it is recommended that you cycle through the first two phases of training (stabilization and strength endurance) on a periodic basis. Use the stabilization phase as a chance to incorporate corrective exercises. 

To find out more information on training phases and how to tailor the right training program for you, contact hello@urbnplayground.com.