Cybernetic Periodization

I was reading a Mike Robertson blog the other day about Cybernetic Periodization and made me think about how I could apply this to my workouts or a group of athletes.  Cybernetic Periodization is not something in the terminator; it’s a termed coined by Mel Siff author of “Supertraining” and I will attempt to explain in detail in this post. 

When designing a regular workout plan for your busy inconsistent schedule it’s hard to stick to the numbers and designated days of the week. What I mean by this is your CNS in a perfect world would reset every 72 hours like clockwork with a perfect periodized routine and adequate recovery.  With a lack of recovery, deficient amount of caloric intake, and High CNS and Muscle Skeletal fatigue prior to your next workout, limits you to be fully prepared for your perfect program.   My solution to this problem would be following a Cybernetic Periodization schedule. 

So what is Cybernetic Periodization?  It basically is training on how you feel for day of your prescribed workout. This is when auto regulate your training routine through relative programming.  The basic format for the workout stays the same with high/low/med/low/high with a selection of exercises based on the amount of motor units recruited.  What will change in the routine is the volume, intensity, and exercise selection based on the RPE for the day.  RPE stands for Rate of Perceived Exertion, which means how much effort am I able to put into the workout for the day.  The RPE scale should range from 1-10; 1 being the worst feeling and 10 feeling great.  Then you take this scale and determine your variables from all the qualities in the chart below.  The first two qualities to look at are your volume and intensity ranges, which I refer to the prelipin table.  Within the prelipin table you have a relative intensity range of 10% to follow and a total volume range within that intensity range.  So if you are working at 80% intensity and your RPE for the day is a 5 your volume selection for the day would be in the middle of what is recommended.  This is based off your core lift for the day.

Example:

RPE	Exercise	Intensity	Volume
1-10	Back Squat	80%	10-20

Following the primary mover for the day you select 2 to 4 accessory exercises that compliment the core lift.  This is where you would get your high volume from for your training and keep the intensity low.  When it comes to an Olympic Movement, Squat, Deadlift, or Single Response Plyometrics the exercise can only be trained every 72 hours.  So the question is, “What do I do in between those days?”  Bench, OH Press, Cardio/Tempo Runs, Upper Pulls.  If you feel that you have hit the wall don’t hesitate to take a recovery day with some regeneration work mixed in.  This program should be followed on a 7-9 day cycle, coming back to the primary exercise.

Example:

	Core Exercise	Accessory 1	Accessory 2	Accessory 3	Accessory 4
Day 1	Clean	Jerk	Deadlift	Shrugs	Leg Curls
Day 2	Bench Press	Bent Over Rows	Incline Press	Pull Ups	Triceps
Day 3	Tempo Run/Regeneration
Day 4	Squat	Box Jumps	Step Ups	Leg Ext.	Glut/Bridge
Day 5	OH Press	Upright Rows	Seated Rows	Push Ups	Biceps
Day 6	Tempo Run
Day 7	Recovery/Regeneration

	Core Exercise	Accessory 1		Accessory 2			Accessory 3		Accessory 4
Day 1	Clean	Jerk		Deadlift			Shrugs		Leg Curls
Day 2	Bench Press	Bent Over Rows		Incline Press			Pull Ups		Triceps
Day 3	Tempo Run/ Regeneration
Day 4	Squat	Box Jumps		Step Ups			Leg Ext.		Glut/Bridge
Day 5	OH Press	Upright Rows		Seated Rows			Push Ups		Biceps
Day 6	Tempo Run/ Regeneration
Day 7	Deadlift		SL Movement		Pull Up	DB Press		3 Way Delt
Day 8	Medicine Ball Circuit
Day 9	Tempo Run/Regenerate

So when it come to auto regulating your workouts, you must be able to push the envelope on days your feel great while going at the higher end of your relative intensity and volume range, and  back off on days you feel down.  You soon will see that you are able to get more out of your workouts and see better results in the gym. 

P.S. Don’t forget these fundamental principles when following a Cybernetic Periodized Program.

·         Volume Range

·         Intensity Range

·         Exercise Range

·         Exercise Selection

·         Training Frequency