What is An Accumulation Phase?
An accumulate phase is a period in training where the goal is to increase the volume (e.g., sets and reps) while keeping the intensity (e.g., the amount of weight lifted as a percentage of 1RM) low to moderate. The purpose of this phase is to build a foundation of muscle, endurance, and work capacity that can be useful in the subsequent stages of a long-term training plan.
Periodization and How Accumulation Fits In
Periodization refers to the planning and adjustment of training variables in the long run. The three primary types are linear, block, and undulating periodization.
For instance, a linear periodization plan involves athletes typically starting with a higher training volume and lower intensity and gradually reducing the volume and increasing the intensity.
Accumulation phases are often part of long-term periodized workout plans that aim to maximize training adaptations, keep the workouts varied and enjoyable, and reduce the risk of stagnation or plateaus.
An accumulation phase is typically the first portion of a workout plan because it helps athletes create a foundation of muscle mass and work capacity that will benefit their later training.
It could look like this:
- Months 0-2: accumulation phase
- Months 3-4: intensification phase (heavier loads, less volume)
- Months 5-6: strength phase (plenty of heavy training on specific lifts you want to improve)
- Month 7: taper for 1-3 weeks, followed by a peak for competition
Of course, it’s worth noting that there is no single best way to organize a long-term training plan. Many approaches can achieve the same thing, and overlaps will always exist.
FAQ
1. How long should the accumulation phase last?
Accumulation phases typically last for four to eight weeks, providing athletes with enough time to see some favorable adaptations, such as improvements in work capacity, before moving on to the next training phase.
2. Are accumulation phases useful for beginners?
In theory, accumulation phases can benefit beginners. However, it’s worth noting that newbies are more sensitive to training stress and can see significant improvements in strength, muscle, and work capacity even on less structured training plans.
