Need Photo And/or Detailed Description of Periodization Ratios

Need photo and/or detailed description of Periodization Ratios

Sometime in the 60s or 70s the Russians took the Olympic weightlifting

world by storm and went on to dominate Olympic weightlifting for many


The was credited with their use of Periodization Ratios. These are

work/rest ratios that help you know exactly how much to push a muscle,

and then exactly how much to let it recover.

I am using this example and this concept in a presentation and see to

show something in my slides to make this real. I need to show an

image of Periodization Ratios, or maybe just show one of these

formulas on the screen.

Can you find anything that I can turn into a visual and an actual

photo. It doesn’t have to be from weightlifting in Russia, but that

would be nice.

thanks in advance,

One thought on “Need Photo And/or Detailed Description of Periodization Ratios

  1. Here are the results of my research for detailed descriptions of

    Periodization. Figures and diagrams are provided as well.

    Training for Improved Performance

    By Jason R. Karp, M.S.

    “Periodization uses cycles of stimulating loads, maintenance loads,

    detraining loads and rest to elicit gains in fitness and performance.”

    This article provides the following information:

    – History of periodization

    – How periodization works

    – Sample programs


    Figure 1. Periodization using three-week mesocycles

    Figure 2. Periodization using four-week mesocycles.

    Figure 3. Periodization for both cardiovascular endurance and muscular


    Fitness World


    Periodization is a method of alternating training loads to produce

    peak performance for a specific competitive event.

    “It’s a well-established scheme adopted from Russia-it was one of the

    ‘secrets’ that helped them dominate Olympic sport for so long.

    Western coaches have been fixated for years on only one periodization

    (PD) model, that of Dr. Leonid Matveyev. In this model, the volume of

    general preparation decreases as intensity and emphasis on technical

    training for specific preparations increase, producing peak

    performance during a competition phase.


    Figure 1. Wave-like basic periodization scheme.

    Perform Better



    “Matveyev's basic periodization model called for training in

    relatively long cycles of gradually increasing intensity, followed by

    periods of easier training. In each cycle, training intensity is

    increased by beginning with light weights and high repetitions and

    gradually progressing, in distinct periods, to heavy weights and low

    repetitions. A cycle usually includes three training phases: high

    reps-light weight (the muscular endurance phase); medium reps-medium

    weight (the strength and endurance phase); and low reps-heavy weight

    (the strength and power phase). Each of the training phases place a

    different stress on the body and stimulate a specific response. Taken

    together they are designed to bring the athlete to peak condition. The

    cycle is usually followed by an active rest period; and then the cycle

    is repeated, hopefully with heavier weights in each phase and a higher

    level of peak condition at the end. Each succeeding training cycle

    leaves you bigger and stronger than the one before.”

    Clarence Bass


    Here’s a good article about periodization. It includes the Matveyev

    diagram, depicting a 1-peak annual cycle.

    Source: IJCA


    Scroll down to the center of the page to read about Annual


    The Fast Lane

    Figure 3: Example of yearly training periodization.


    Periodization for bodybuildes



    By Frederick C. Hatfield, Ph.D., MSS

    Scroll down to the bottom of the page for tables and models.


    Periodization + Chart



    Background of Periodization

    Types of Periodation


    Here’s a detailed description of Periodization.

    From Periodization Training for Sports by Tudor Bompa

    The Yearly Training Plan: Periodization of Strength.

    Human Kinetics Publishers




    Periodization: State of the Art Training

    By Christopher C. Frankel and Len Kravitz, Ph.D.


    Strength Training For Endurance Runners with Applications to Other


    A short excerpt:

    “Just as with aerobic, anaerobic, and combined zone training,

    periodization for endurance running events must include an organized

    approach to whichever strength components are critical to the specific

    event and to the individual athlete. Training for strength must be

    sequential and progressive in its development through the course of

    the macrocycle. Each endurance running event, middle distance and/or

    distance, will demand different adaptations and strength capabilities.

    Middle distance has a much greater explosive component than the 10K.

    “The annual plan for strength training resembles that of the annual

    running plan. The basic model is that of the well documented Matveyev

    research, and is based on progressive loading, adaptation, and

    reversibility (Matveyev, 1972). Absolute strength takes the longest to

    develop and may take several months to achieve maxi- mum training

    effect (Zatsiorsky, 1995).”

    Ross Dunton



    Written by: Matt "Powerman"


    Training Blocks by Chris Thibaudeau


    Search Criteria:

    Periodization, Matveyev,

    Russian, weightlifting, cycles

    I hope you find this helpful! If anything is unclear with my answer,

    please ask for clarification.

    Best Regards,


Leave a Reply

Your email address will not be published. Required fields are marked *