In 1945, Delorne found himself in a dilemma: he needed to create a means to properly rehab soldiers’ injured from the Second World War. This would be considered a typical 10, 8, 5, 3, 1 training cycle, which would take place over the course of 8 to 12 weeks. 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. 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. By 1948, Delorne had refined his methods and found success in doing so. 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. His deadlift program can be accessed at the following link, While most linear periodization programs are based on increasing the weight every week, some linear periodization programs are based on increasing the weight every workout when training three times per week. A Visual Guide To Precision Point Training Concepts. 3. The concept of block periodization focuses on breaking down specific training periods into 2-4 week periods. There seem to be a lot of different definitions and types of periodization … Training Making Sense of Bondarchuk: Periodization Models. 1. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. 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 outline of his training blocks starts about five minutes into his first video. Types of Periodization. Linear periodization is a great for building a strong foundation, progressing in one variable, and working towards a peaking point. 2. Non-linear periodization is an excellent way of individually training one variable and secondarily training others at the same time. What is non-linear/undulated periodization? His deadlift program can be accessed at the following link (Lamar Gant Deadlift Program). The goal behind these smaller, specific blocks is to allow an athlete to stay at their peak level longer. 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. Peaking point: Since linear periodization is written for an annual training plan, it’s easy to cater this training style to a slow progressive peak. In the next article I will discuss another type of periodization which I refer to as Partial or Part Whole Periodization. The answer is arguable as there are great lifters and world record holders from each category of periodization. You need to give it a new challenge periodically if you’re going to continue to make gains.That goes for both strength and cardiovascular The main factor that will allow you to gain strength on a consistent basis is to train according to your personal capacities for strong training. Periodization was originally establish in the 1960’s based on the experiences of high-level athletes in Russia (Issurin, 2010), There are now various types and versions of periodization; however the basic premise of organizing training through layered levels of cycles is consistent. Since most sports have longer durations and call for multiple peaks, block periodization is often prescribed. READ MORE: Understanding Periodization: A Guide for Coaches and Programmers What Does Periodization Mean? How we choose to go about this is dependent on our training history, activity, and goals. The degree of undulation from workout to workout can be implemented according to a lifters preference. new in the strength training world, especially when it comes to programming. For example, focusing on hypertrophy one day, then aiming for strength the next. 2. Yes, methods change and the industry perpetually matures, but the fundamental programming pillars that started in the strength world still hold it up today. The “period” in periodization refers to exposing the body to periods of different stressors, and more or less total stress, over the course of a training plan.
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