The Flexible Periodization Method - Advanced Program Design for the Athlete
Avoid a "great program with the wrong goals" - Learn a secret 9 Step method that allow you to be "surgically precise" in your program design and create the program that your athletes really needs
"This course has an excellent blend of technical, practical and hands-on training. I admired the knowledge that Karsten Jensen brings to this course and I look forward to taking more of his courses in the near future." Shannon McKie, CPTN-CPT (London, ON)
From Karsten Jensen, M.Sc. Exercise Physiology, trainer of strength coaches to world class and Olympic athletes, and author of The Flexible Periodization Method
Dear Strength Coach or Personal Trainer,
I feel like Rambo. Not because I have any fighting skills, because I don’t. Rambo has trained to handle any situation during combat.
I feel like Rambo, because I have trained to create highly individualised, result producing training programs for any athlete in any situation - and I am on a mission to share everything that I have learned with you!
"McMaster University was privileged to have international speaker Karsten Jensen present topics on Periodization from his upcoming book to our Strength & Conditioning staff in Jan 2010. Karsten's presentation was well-researched and backed by years of practical success. The presentation was perfect for staff from an academic institution and we look forward to having Karsten back in the near future." - Steve Lidstone - Strength & Conditioning Coordinator McMaster University
"If the athlete does not produce the intended results. I get a new athlete."
Have you ever read a book on periodization and felt that you understood the theory, yet did not know how to apply this theory? Have you studied periodization before and felt that your athletes and clients did not fit into the models prescribed?
Originally, periodization was developed in the Eastern block in Europe and the cultural belief that athletes and individuals in general needed to fit into the system, strongly affected the original versions of periodization.
When the athletes did not fit the system, did not produce the needed results, then, as the famous weight-lifting coach, Ivan Abadjev told my friend Randall Strossen from Ironmind, "I get a new athlete."
I admire the coaches from the Eastern block and I have learned a lot from them, but the strategies that worked in the 50's, 60's and 70's are not working today.
Today, if the athletes do not produce the intended results, they get a new coach.
Realistically, the results of a long term training program come about as a combination of multiple factors.
Like Jason Stathams character in The Transporter, who has a code to start his car, we need to "push the right combinations of buttons" to stimulate progress.
Specifically, we need a method for figuring out exactly which buttons to push.
The Flexible Periodization Method "fits the system to the athlete instead of fitting the athlete to the system".
Other periodization models are typically created by Ph.D's and professors, like Tudor Bompa or William Kraemer.
- The Flexible Periodization Method is the first unified periodization system to be created by a strength coach for strength coaches and personal trainers to help you "fit the system to the athlete instead of fitting the athlete to the system
- The Flexible Periodization Method is the only method that integrated the best of all other per iodization systems (instead of wasting time with the archaic "which method is best discussion") AND on top of that has added "nowhere-else-to-be-found" features.
- The Flexible Periodization Method is the most practical periodization method available today with 59 specific method variations for both fitness clients and athletes, covering strength training, jumping and throwing and energy systems training.
"An excellent method learned that makes sense to apply to athletes and individuals focused on their training goals, no matter how varied each client can be." - Sue Wammes, BA. Kin, CPTN-CPT, CSEP-CPT, CFP-CPT (Chatham, ON)
You receive an electronic copy of The Flexible Periodization Method, along with two high value bonuses, when you sign up for the two day workshop. If you study the book in advance, you will benefit more, as we progress through the two days.
You are also encouraged to bring as much information as possible regarding an athlete, whose program you want to work on (see day 2, Afternoon).
Here is the outline of the 2 days (9:30-5:30 PM both days, with 1 hour lunch)
Day 1 (morning)
Review of the 16 Principle built into The Flexible Periodization Method
(Part I of the book)
- Enhance results by following the natural cycles of the body in your planning.
- The solution to the problem of performing concurrent strength and endurance training – I have never seen these ideas discussed in any other written material.
- How and when to use "assistance exercises" and "compound exercises".
- Why several textbooks are wrong when they say explosive sports don't have a need for a maximal strength cycle.
- Ways to practice key movement patterns every day without overtraining (Improve performance even on recovery days).
- Why all program variables must be periodized.
- Why stabilizer training is not for sissies.
Day 1 (Afternoon)
Learn the details of 7 "training templates" that are the cornerstone of the Flexible Periodization Method
(Part II of the book)
- The best structure of strength training, jump/throw training and energy systems training workouts with the optimal number of exercises.
- The power of viewing your training sessions as "blocks" of various lengths.
- How the 7 fundamental training methods are combined in the 7 Blocks for maximal synergy and results.
- The rarely discussed difference between preparing for and supplementing the Sport Specific Activity.
- Why the key goal in plyometric training is not always to develop power.
- 59 "method variations" to use with strength training, jump/throw training or energy systems training. Most of these method variations are not discussed in any other written material I have ever seen.
Even though the content of day 1 is theoretical in nature, we try many exercise examples to illustrate the different principles.
Day 2 (Morning)
How to combine the 7 blocks into a result producing macrocycle
(Part III of the book)
- The simple, but overlooked principle for prioritizing training components.
- The 5 key "structures" in a macrocycle that you must be able to work with.
- When and how to use a pure sequence or a "spiralling" of blocks.
- Optimal number of continuous weeks with each block.
- 3 ways to apply concentrated loading.
- The world class athletes philosophy for tapering.
- Strategies for improving physical capacity, even in the competition period.
The morning on day 2 also includes a component on how to create a needs analysis and the scientific principles of choosing exercises to stimulate strength gains in certain movement patterns.
Day 2 (Afternoon)
Practicing the 9 Key Steps of The Flexible Periodization Method
We begin with reviewing of case study as we cover the 9 Steps of of program design using The Flexible Periodization Method (Part IV).
These 9 steps include the unique process of identifying what the athlete really needs to work on and why the number of sets are chosen last with The Flexible Periodization Method.
It is through the full use of these 9 steps that all the other strategies come into play to create a training program that with surgical precision fits what the athletes really needs.
It is through the full use of these 9 steps that we avoid creating a great training program with the wrong goals.
After you have become familiar with the 9 steps, approximately 2 hours will be spent on a program design for an athlete that you are currently working with.
This program design time completes the course.
- Comfortable training attire, notebooks, pen, pencil, paper etc...
Karsten Jensen, (2010) The Flexible Periodization Method. The Write Fit.
Karsten Jensen, M.Sc., CPTN-CPT.M, C.H.E.K 2, HLC 3
Strength and Conditioning Expert Karsten Jensen has helped world class and Olympic athletes from 14 different sports since 1993. Many of his athletes have won Olympic medals, European Championships, World Championships and ATP Tournaments. He believes in the unlimited potential of the human being and shares his viewpoints as an international speaker, author of several books and educator with the Certified Professional Trainers Network. He currently works as a high performance trainer at the University of Toronto and also shares "Insider Principles of World Class Strength and Conditioning Methods" through his website www.yestostrength.com. He holds a Masters degree in Exercise Physiology as well as several other certifications. For more information please visit www.yestostrength.com.
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