Do you ever go into the gym and wish that each and every workout you performed was different but was still designed to take you quickly and effectively towards your fitness goal? Do you find you get bored after repeating the same workout more than a few times in a row? Do you want a workout that develops strength, muscular size and conditioning while stripping body fat like a blow torch? Yes? You need Convergent Phase Training!
Long term workout programs are normally designed using a linear periodization model which in simple terms means you spend a length of time on one style of training before moving on to something different. On completion of a number of phases performed back to back, you start right back at the beginning and repeat the process. For example:
1. 8 weeks muscular endurance
2. 8 weeks hypertrophy (muscle size)
3. 8 weeks strength
4. 8 weeks power
5. 2 weeks easy recovery/Deload
6. Repeat sequence from beginning
While this linear model works and can create quite a high peak of fitness and strength, it does tend to mean that fitness components developed earlier in the training phases are lost as you near the end of the plan. This is okay if you are peaking for a specific competition period or event but for those of us who want to be all-round fit all the time, this approach may not be ideal.
Luckily, there is an alternative.
Convergent phase training allows you to pursue multiple fitness goals at the same time although for this particular workout, we’ll leave power training out as it’s a bit too specialised to be included in such a generic programme. That being said, if you really wanted to include power exercises in place of one or two of the strength exercises (substitute power cleans for deadlifts for example) that would work well.
Convergent phase training – a workout of two halves…
In simple terms, your workout is going to be divided into two distinct halves – a core or main exercise and an assistance circuit. The core exercises remain constant whereas the assistance circuits are rotated session by session which means that you won’t be repeating the same workout very often. Don’t worry – I’ve provided examples below so you can get started on this effective program immediately!
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Greetings and Success in your job…
I read about the The Convergent Phase Training, and my question is:
Is each workout for a specific day? for example the Workout 1 – Squats + circuit 1 could be on monday, the next on tuesday…etc…
or if you have a better definition about it, like workout 1 nad 2 on monday….
so, what will you recomend?
thank you
Yes that is correct. Each day you have a basic lift (bench press, deadlifts, squats) + one of the circuits !
Okay!..thank you for your answer…I’ll be start this workout the next month when I finished with the old one…and I want to know if the next days will be good like this:
Monday Workout 1 – Squats + circuit 1
Tuesdays Workout 2 – Bench press+ circuit 2
Wednesday Off
Thursday Workout 3 – Deadlifts + circuit 3
Friday Workout 4 – Military press + circuit 1
Saturday Off
Sunday Off
So in the next week will be like this:
Monday Workout 5 – Squats + circuit 2
Tuesday Workout 6 – Bench press+ circuit 3
Wednesday Off
Thursday Workout 7 – Deadlifts + circuit 1
Friday Workout 8 – Military press+ circuit 2
Saturday Off
Sunday Off
I’m writing this because I’m new in this, and I want to be sure that I will do it right….and something else I have to do the 5 sets of Squats first so when I finish my next exercise is the circuit for 3 to 5 sets..
If you have a better advise please let me know…
Thank you…
As each session is pretty much a whole body workout, convergent phase training is best suited to using on every other day as back-to-back workouts will not allow sufficient time for recovery for the necessary muscle repair and growth to occur.
Based on that I would say no
I have done this type of workout for some time, I just didn’t know it had a name. In an effort to make it more different I also change the rep scheme up on the circuit. I will come up with with several different options such as 4X10, 21-15-9, 3X15, AMRAPX20 Mins, ect and either randomly pick one or use dice to pick one. Kinda a crossfit theme. I love the variety and it keeps me coming back for more.
Josh, If I understand what he is saying, you need to leave a rest day between each workout. I do mine M-W-F and I walk Tues & Thurs. I use Sat as a sport day (Bike riding, Basketball, ect.) and Sunday is a rest day! If it’s good enough for God it’s certainly good enough for me!