How we choose to go about this is dependent on our training history, activity, and goals. In 1945, 3 most commonly used forms of strength training periodization, Linear periodization is the most commonly, Block periodization is arguably the “newest”, Powerlifter Heather Connor Deadlifts 192.5kg (424 Pounds) At Bodyweight of 44.5kg (99 Pounds), Powerlifter Julius Maddox Bench Presses 525 Pounds for 50 Total Reps, USA Weightlifting 2020 National Championships Will Be Virtual, Powerlifter Eric Lilliebridge Squats 3.6 Times His Bodyweight, Powerlifter Kristy Hawkins Deadlifts Colossal 275 Kilograms (606 Pounds), The Best Barbells For Training, Weightlifting, Powerlifting, and More, The 12 Best Creatine Supplements on the Market. Non-linear periodization is more advanced than linear and incorporates multiple types of stimuli into a training program. Linear periodization is a great way to slowly build a base without losing focus on what’s important – building your foundation. The foundation of periodic training is keeping one's body in the resistance stag… For example, think about a program that has you train strength one day, then power two days later – this is non-linear. These phases are: alarm, resistance, and exhaustion. click on the book you want for a free download, Some lifters prefer a shorter simpler scheme consisting of 8 reps, followed by 5 reps, and finish with 3 reps. Lamar Gant is an example of a powerlifter who used this linear periodization scheme to become the strongest pound for pound deadlifter ever. The answer is arguable as there are great lifters and world record holders from each category of periodization. His deadlift program can be accessed at the following link (Lamar Gant Deadlift Program). World records, results, training, nutrition, breaking news, and more. More thorough examples of undulating periodization are explained in the following two videos by Garret Blevins and Layne Norton, both of whom are world class powerlifters and successful coaches. Not all block periodization programs are done in a perfectly linear fashion. It’s often used for those with advanced training backgrounds and longer sport seasons. Very rarely is anything truly new in the strength training world, especially when it comes to programming. Yes, methods change and the industry perpetually matures, but the fundamental programming pillars that started in the strength world still hold it up today. 3. Non-linear periodization is an excellent way of individually training one variable and secondarily training others at the same time. He was one of the first lifters to squat over 1,000 pounds. The progression within these pillars is what most deem as new, there will always be tweaking to match niches, demands, and needs – and that’s a good thing. 2. Fred Hatfield used a program that had some of the elements of linear periodization, but the final block deviated away from a linear pattern at the end. Researchers have focused their investigations primarily on three types of commonly employed periodization types: linear periodization, block periodization and undulating periodization: Periodization has various cycles that are classified by amounts of time: macro (annual), meso (weeks to months), and mico (workouts, days, weekly). (After all, the concept of linear progressive overload may. At times it can be overwhelming with all of the different strength training methods out there, but if you sit back and research, you’ll realize that has some real benefits. new in the strength training world, especially when it comes to programming. Each block lasts for four weeks and the weight is generally increased by two to three percent from week to week throughout each block. Undulating Periodization This system makes use of Verkhoshansky’s periodization ideas, with the addition of a more frequent undulating periodization pattern. Within the training season, athletes will only focus on adaptations they need specifically for their sport, if an athlete doesn’t need endurance, they won’t train for it. For example, focusing on hypertrophy one day, then aiming for strength the next. The most common types you will probably hear of consist of: Linear periodization generally refers to adding weights to your lifts in fairly consistent intervals over the course of a 8 to 12 week training cycle. (After all, the concept of linear progressive overload may go back to ancient times.). Longer sport seasons: Athletes who have longer seasons will benefit by changing up variables more frequently. Block periodization is arguably the “newest” periodization style. Check out the previous installments of this series: Exercise Classification, Transfer of Training, Athlete Adaptation Profiles. Undulating Periodization . Some linear periodization programs are also done in blocks, which is why some people equate block periodization with linear periodization. This form of periodization is described as a training plan that gradually increases intensity and decreases volume throughout multiple mesocycles in an annual training plan. READ MORE: Understanding Periodization: A Guide for Coaches and Programmers What Does Periodization Mean? Second, it allows us to understand why different professionals program the way they do. READ MORE: Understanding Periodization: A Guide for Coaches and Programmers What Does Periodization Mean? This is based on the precision points that are explained “The Basics of PPT” which can be found on the top menu of this website. Types of Periodization. By the time a lifter reaches his final week with 1 rep, the goal is to be able to set a personal record when performing a single rep. An example of how a linear periodization program might look in the form of a workout template is shown below: Perform squats, bench press, and deadlifts 2 to 3 times per week using the following plan: Week 1: 2 or 3 sets x 10 reps @ 67% of SRM (SRM stands for Single Rep Max), Week 2: 2 or 3 sets x 10 rep @ 70% of SRM, Week 3: 2 or 3 sets x 8 reps @ 72% of SRM, Week 12: Go for a new record using a single rep. Yes, methods change and the industry perpetually matures, but the fundamental programming pillars that started in the strength world still hold it up today. First, it gives us options to choose from; options allow us to try and find the optimal program for our training needs. My guess is, if you’re looking for a specific training adaptation, it’s been tried and tested before. It turns out that the exercise you’ve been doing has worked so well that your body has adapted to it. This programming style is useful for those who are newer to training, and while that point can be argued, it’s definitely the easiest periodization style to understand, thus my reasoning. For example, if you have a marathon in February, you’d start your program around April-May and slowly work towards peaking in February while avoiding burnout. Lastly, it makes us learn, and although this task can be a big ask, the payoff is always personal growth. There seem to be a lot of different definitions and types of periodization … Training Making Sense of Bondarchuk: Periodization Models. Briefly, a periodization plan manipulates exercise volumes and intensities over the course of weeks, months and years.