0R4A3657

GAINING MORE WITH TRAINING PERIODIZATION (part 2)

GAINING MORE WITH TRAINING PERIODIZATION (part 2)

“In Part 1, we discussed what Periodization was and the types of phases/blocks that you can incorporate into your training plan. As promised, in Part 2, I will be discussing one commonly-used periodization model this is not only easy to follow, but also, requires less thinking to track!”

The Linear Model

This is commonly divided into 4-week blocks (Mesocycles) or phases of training with a linear progression/regression in training intensity. If intensity (weight) increases, there will be a directly (linear) proportional decrease in volume (repetition), and vice versa- when you begin to deload your training (to allow your body to recover).

For a person starting out, they could begin week 1 of 4 with high volume/low intensity training to build the foundations and ‘get used to’ lifting weight. For someone who has been training consistently for a period time, they could begin a moderate volume/moderate intensity to facilitate muscular hypertrophy.

See example table below:

                                                   WEEK 1Anatomical A.   WEEK 2 Hypertrophy   WEEK 3 Hypertrophy   WEEK 4 General Strength
                                                   Sets Reps Weight            Sets Reps Weight        Sets Reps Weight         Sets Reps Weight
A1 Bb Back Squat                   3      15      50 kg               4      12      55 kg          4       10      60 kg           4       6        70 kg
B1 Bench Press                       3      15      40 kg              4      12      45 kg           4       10     50 kg            4       6        60 kg
C1 Sumo Deadlift                    3      15      60 kg              4      12       65 kg          4       10     70 kg            4       6        80 kg
D1 Cable Row                           3      15      30kg               4      12       35kg           4       10     40kg             4       6        50kg
E1 Barbell Overhead Press    3      15     40 kg               4      12       45 kg          4       10     50 kg            4        6        60 kg

As you can see in the table, intensity is increasing, while volume is decreasing. This shows a linear relationship between the 2 variables.

Stay tuned for Part 3 as I will be tackling another model that his been proven be numerous studies to be superior over the linear model. Requires more thinking and tracking but is a great way to keep your body guessing

Written by: Lorenzo Pacis

Tags: No tags

Add a Comment

Your email address will not be published. Required fields are marked *