Strength and Conditioning Principles for Physical Therapists: Programming and Periodization | FPF Show E:94

By dpope2020

July 26, 2023

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Strength and Conditioning Principles for Physical Therapists: Programming and Periodization FPF Show E:94

To go along with today's episode I have a nice infographic to share...

Programming and Periodization "Cheat Sheet" for Clinicians

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In today's episode we go over Strength and Conditioning Principles for Physical Therapists: Programming Periodization FPF Show E94:

Welcome coaches and clinicians to another video!

I'm always asking physical therapy students what they feel like they need the most to succeed in a sports physical therapy / strength and conditioning environment and one of the top answers is usually programming and periodization.

This is generally a topic not covered in school but very important for improving your patient's outcomes.  In today's video I do my best to simplify and educate folks on the topic of programming and periodization. 

  • What is the best rep range for building muscle mass? (hypertrophy)
  • What is the most optimal amount of sets per week to maximize growth of muscle mass? (hypertrophy)
  • What is the best perceived training intensity for strength and hypertrophy? (Rate of perceived exhertion [RPE] and reps in reserve [RIR])
  • What is the best rep range to maximize strength? 
  • How many sets is optimal to maximize strength gains?
  • What is the optimal frequency to maximize strength and hypertrophy? (how many days / week should you train?)

This is part 2 of our 4 part series.  If you missed part 1 then go check it out in the "show notes / relevant articles" section below. Enjoy!

Best programming out there...

- Dan Pope DPT,OCS,CSCS

Show Notes / Relevant Articles:

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Thank you!

Dan Pope DPT, OCS, CSCS

References: 

  1. Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.

  2. Williams TD, Tolusso DV, Fedewa MV, Esco MR. Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis. Sports Med. 2017 Oct;47(10):2083-2100. doi: 10.1007/s40279-017-0734-y. PMID: 28497285.

  3. Moesgaard L, Beck MM, Christiansen L, Aagaard P, Lundbye-Jensen J. Effects of Periodization on Strength and Muscle Hypertrophy in Volume-Equated Resistance Training Programs: A Systematic Review and Meta-analysis. Sports Med. 2022 Jul;52(7):1647-1666. doi: 10.1007/s40279-021-01636-1. Epub 2022 Jan 19. PMID: 35044672.

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  9. Baz-Valle E, Balsalobre-Fernández C, Alix-Fages C, Santos-Concejero J. A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy. J Hum Kinet. 2022 Feb 10;81:199-210. doi: 10.2478/hukin-2022-0017. PMID: 35291645; PMCID: PMC8884877.

  10. Brigatto FA, Lima LEM, Germano MD, Aoki MS, Braz TV, Lopes CR. High Resistance-Training Volume Enhances Muscle Thickness in Resistance-Trained Men. J Strength Cond Res. 2022 Jan 1;36(1):22-30. doi: 10.1519/JSC.0000000000003413. PMID: 31868813.

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