Periodization, also called cycle training, is a year-long sport specific training plan that includes four phases: hypertrophy, basic strength, power and peaking.
Of these, hypertrophy is becoming increasingly popular as part of a sport specific weight training cycle. Want to add a hypertrophy cycle to your weight training? Hypertrophy cycles consist of these principles:
Frequency: The frequency principle of a hypertrophy training cycle says that workout training plans should involve chronically challenging your muscles without working them to failure, so you can recover in less time, in contrast to acutely working out to the point of failure and taking a longer recovery.
Mechanical load: Conventional wisdom says that you must reach muscle failure before all types of muscle fibers are engaged and stimulated. By contrast, the principle of mechanical load says when the load is heavy enough, all muscle fibers are engaged without working to failure. Working with heavy loads causes the muscle microtrauma needed to stimulate repair and growth.
Progression: Progression refers to steadily increasing the mechanical load on the muscles. To encourage the muscles to constantly adapt, continue increasing the amount of weight you lift in your exercises.
Strategic de-conditioning: Last but not least, the principle of strategic de-conditioning involves a planned period of no lifting. Why? To avoid hitting a plateau as your muscles adapt to maximal loads (and you feel that you are no longer progressing). A planned period of 9 to 16 days off at the end of a hypertrophy cycle lets your muscles recover and de-condition from your maximum weight, so you can start again and re-challenge them without hitting a plateau.
If you want to design a sport specific weight training program, consider working with a fitness instructor who can help you choose specific exercises to help you meet your goals.