He then introduced me to the revelation that is the "Westside Barbell" training method, I think its also known as Conjugative Periodization training. Basically I understand it to be a way to overcome the difficulties with Periodization training.
Periodization training is based on doing a different kind of training over a period of weeks or months to improve athletic ability i.e. Strength training for 3 months followed by size training (hypertrophy) for 3 months then Speed training. The difficulty is that after 3 months of hypertrophy, the strength gains that you have made have become reduce and like wise with the speed training or visa versa so worst case scenario, they cancel each other out.
With Conjunctive Periodization, you take the same concept but do it over a period of a week i.e. Strength day, Speed day and Repetition day. So the way I do it is a Upper Body Strength Day, Lower Body Strength Day, Upper Body Repetition Day and Lower Body Dynamic Day. This way you're training your upper & lower body twice a week and trust me you'll make strength gains quickly.
The different days/sessions are broken down into different muscle groups to work on during that session, depending on the goal of course. Then exercises are taken from a list to correspond with the specific goal of that day e.g. Upper Body Strength, start with bench-press. The exercises you do change every few weeks (I change every 3) where as the muscle groups don't.
So it looks like this Currently:
