Transitional phases play a major role in the training process and are necessary to further progress in the long term.

  1. My personal experience with transitional phases
  • I never had rest or transition blocks and had long term stagnation
  • 2 great examples Alyssa and Alex both taken time away from strenuous training and both made greater progress after returning.
  1. Recovery, Rehabilitation, Resensitization
  • Recovery: the process of allowing the athlete to return to a state of readiness to train. Elimination of fatigue, monotony, boredom, chronic overuse irritations etc
  • Rehabilitation: Designated time to address injury and potential injury, hip shifts, shoulder issues, etc
  • Resensitization: prevent adaptive resistance, and create conditions for phase potentiation to occur.

Practical implementation

Transitional phases should be planned according to the yearly calendar. To mazimize the previous and future training blocks.

3 kinds of transitional blocks

  1. Recovery or bridge type; Planned rest after a comp to allow for recovery and a quicker return to normal training. Best planned for after less intense training months or between two shorter training cycles.  (Main objectives recover and decay al fatigue from the previous cycle, almost like a long deload.)
  2. Rehabilitation type; A full training block or phase that is devoted to rehabbing an injury or potential injury.
  3. Full offseason; Designed to accomplish all goals of the transitional phase

General guidelines

  • Reduce heavy strength work
  • Lower average intensity
  • Include higher repetition sets
  • Little or no lifts above 90%
  • Large variation and exercise selection