The 3-5 Method and Weightlifting Periodization: Training for Speed and Power

In the realm of fitness and training, there are nine key adaptations that every fitness enthusiast should be familiar with: skill and technique, speed, power (speed multiplied by force), strength, hypertrophy, muscular endurance, anaerobic capacity, maximal aerobic capacity, and long duration steady-state exercise. Each of these adaptations plays a crucial role in determining an individual's athletic performance and overall health.

Today, let's delve into the nuances of speed and power. While these two are distinct, for most non-athletes, they can be considered in tandem. Pure speed training, often of interest mainly to elite athletes, can be further categorized into acceleration, top-end velocity, change of direction, and agility. However, for the sake of simplicity and wider applicability, we'll treat speed and power as a combined entity here.

The 3-5 workout concept

One of the foundational training principles that applies to speed, power, and even strength is the "three to five" concept. This model suggests training three to five days a week, choosing three to five exercises, performing three to five repetitions per set, completing three to five sets, and resting three to five minutes between each set. The crux of this approach is the emphasis on intention. It's not about merely lifting the weight, but how fast and powerfully you do it. The weight used should be sub-maximal, allowing the focus to remain on the velocity of the movement.

An essential aspect of this "three to five" methodology is progressive overload. This means consistently increasing the load or volume of your workouts. A practical guideline to follow is to aim for a 3-5% increase per week. The exact increment will depend on the exercise and the individual's capacity. For instance, if you're lifting a hundred pounds, adding five pounds every week might be too aggressive. On the other hand, for lower body exercises where you're lifting heavier weights, adding five pounds might be just right.

Would this conflict with my existing schedule?

It's worth noting that the "three to five" approach doesn't preclude other forms of training. In fact, since speed and power exercises are typically non-fatiguing, they can easily be combined with other workouts, whether it's hypertrophy, endurance, or anaerobic training. This brings us to the concept of periodization, a structured approach to training that involves varying workouts to prevent plateaus and continuously challenge the body.

What is periodization?

Periodization in weightlifting refers to a systematic planning of athletic or physical training. The aim is to reach the best possible performance in the most important competition of the year. It involves progressive cycling of various aspects of a training program during a specific period.

Key elements of periodization include:

1. Macrocycle: This is the overall training period, usually representing a year. It includes all stages of training planned for this span.
2. Mesocycle: A mesocycle represents a phase of training with a duration of a few weeks to a few months. This could be aimed at building foundational strength, improving technique, or peak performance preparation.
3. Microcycle: These are short training cycles, usually lasting a week, designed to work on specific skills or attributes, such as strength, speed, or endurance.

The periodization process divides the training program into specific phases, each with a particular focus. These phases might include:

• Base or Preparation Phase: Focusing on developing a base level of conditioning and technical skills.
• Strength or Building Phase: Concentrating on increasing strength and muscle mass.
• Power Phase: Transitioning from strength-building to integrating more explosive power movements.
• Peak Phase: Fine-tuning the athlete’s condition to reach peak performance for competition.
• Recovery or Transition Phase: A period of lower intensity training or rest to recover from the training year and prepare for the next cycle.

The goal is to maximize performance while minimizing the risk of injury and overtraining. This approach is highly individualized, taking into account the athlete's strengths, weaknesses, and competition schedule.

Forms of periodization

There are two primary forms of periodization: linear and undulating. Linear periodization focuses on honing one adaptation at a time, like strength or hypertrophy, for a specific period, often 6-8 weeks. Conversely, undulating periodization involves mixing different training styles, either within the same day or on different days. Research has shown both strategies to be effective, but the choice largely depends on an individual's goals and preferences.

Conclusion

In summary, while there are multiple paths to fitness success, the key is intention, consistency, and a well-structured plan. Whether you're training for speed, power, strength, or any other adaptation, having clarity about your long-term goals and breaking them down into manageable chunks will set you on the path to success. And, as we'll explore in future discussions, even seemingly minor aspects like warm-ups can play a pivotal role in this journey. Stay tuned!