Ask the Coach #39 – Akkumulations- und Intensivierungsphasen?

Ask the Coach #39 – Accumulation and Intensification Phases?

Ask the Coach” is the column in which Wolfgang Unsöld answers your questions. The book of the same name was published by Riva Verlag and Available right here on Amazon.

Question: Hello, what is meant by accumulation and intensification phases? Regards, Stanislav

WU: Accumulation and intensification phases are part of undulating periodization.

What is periodization?

Periodization is training planning. Periodization is the cyclical division of the training program into discrete training phases to maximize progress and success. Periodization means regularly varying the training program and the individual training parameters such as repetitions, sets, speed and rest in phases.

What is wavy periodization?

With wave-shaped periodization, two different training phases are alternated. A phase in the volume (accumulation phase) and a phase in the intensity (intensification phase) is the stressor.

What are accumulation and intensification phases?

An accumulation phase is generally characterized by the following properties:

  • The intensity is reduced compared to the phase before
  • The total number of repetitions per training session - the volume - is increased compared to the phase before
  • The number of repetitions per set is increased compared to the phase before
  • The number of sets per training unit is reduced compared to the phase before

An intensification phase is generally characterized by the following properties:

  • The intensity is increased compared to the phase before
  • The total number of repetitions per training session - the volume - is reduced compared to the phase before
  • The number of repetitions per set is reduced compared to the phase before
  • The number of sets per training unit is increased compared to the phase before

What are the advantages of accumulation and intensification phases?

The alternation of these two phases prevents the so-called detraining effect. The detraining effect occurs if, for example, you train your strength endurance in one phase of the periodization and thus improve it, but then you don't train your strength endurance for several phases and thus lose this improvement again. Thus, the detraining effect is the opposite of the training effect. By training with a higher volume in every second phase when alternating between accumulation and intensification phases, you prevent a loss of this progress. This makes this periodization ideal for year-round training and sports with a short offseason and long competition season, such as all team sports. For this reason, it is also the most intelligent solution in the fitness and personal training area to achieve constant and sustainable progress.

An example periodization of accumulation and intensification phases

Stage 1 - Accumulation
6 exercises of 4 sets with 8 to 12 repetitions per training unit

Phase 2 - Intensification
4 exercises of 6 sets with 4 to 6 repetitions per training unit

Stage 3 - Accumulation
5 exercises a 5 sets with 7 to 9 repetitions per training unit

Stage 4 - Intensification
4 exercises of 6 sets with 3 to 5 repetitions per training unit

Stage 5 - Accumulation
5 exercises a 5 sets with 6 to 8 repetitions per training session

Stage 6 – Intensification
3 exercises of 8 sets with 2 to 4 repetitions per training session

A phase usually corresponds to 6 training sessions per program or 3 to 4 weeks depending on the allocation/split. After the completion of one phase, the next phase follows. This planning enables continuous progress and thus success in training.

Good luck with accumulation and intensification phases in training planning!

Image: The wave-shaped periodization is the basis of all training programs in the YPSI. And thus the basis of successes such as the transformation of Roan Heming.

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