LINEAR PERIODIZATION
By Gareth Tamplin
Following my article on basic periodization, you should have a bit of an idea of the things you can vary in your training programs in order to keep the stimulus fresh, and the results constant. In that last article we addressed the different training variables such as intensity, volume, rep range, and frequency, among other things. Today, we’re going to look at a simple method to apply this information in order to reach a specific goal.
Remember, periodization is defined as “the planned variation of one or more training variables in order to achieve a specific goal”, and it is the “specific goal” part that most people seem to have trouble with. If you have started varying your program, congratulations – you’re already well above the curve of the average gym rat! – but now it’s time to take that next step and really apply those changes and focus our efforts to crush your goals!
What is Linear Periodization?
Linear periodization is generally a concept originally attributed to Leonid Matveyev, but has been adopted by many different authors and trainers worldwide. It’s basic principle is that training variations progress in a linear or straight manner throughout the course of the program.
For example, if you were progressing intensity in a linear fashion you may do one week at 4x6 @ 12rm (not very intense), followed by one week at 4x6 @ 10rm, then 4x6 @ 8rm (around the right intensity), followed by a final week at 4x6 @ 6rm (theoretically the max you can do for a single set of six reps) with the hopes of increasing your 6rm weight.
This is essentially the concept of linear periodization. In a nutshell, over the course of the program a variable or cluster of variables will progress in a linear, predictable, way. This technique can be applied to any variable, but generally increases with difficulty over the course of the program.
Usually a linear program is geared towards increased strength achieved over multiple training “phases”, which each phase focused on a particular aspect of performance in an effort to peak strength at competition. Let’s look at those phases right now.
Training Phases
Anatomical Adaptation / Endurance –
The goal of this phase is to improve the conditioning and work capacity of the subject, and to prepare connective tissue for the heavier loads to come. What good is high muscular strength when you are too out of breath to focus? Or if your tendons/ligaments hurt?
This phase focuses on higher reps, low rest intervals, and a variety of exercises to improve overall coordination and stability. Bodyweight exercises, unilateral work, circuit training, and plyometrics have their place here for these reasons.
Over the course of the AA/E (Anatomical Adaptation/Endurance) phase, intensity should not vary a great deal and should generally be kept low in order to accommodate the higher reps and shorter rest intervals. Volume however, should increase steadily with each session, over a total phase duration of at least 2 weeks depending on the condition of the trainee.
Hypertrophy –
The goal of this phase should be obvious. A large contributor to overall strength is the cross sectional size of the skeletal muscles, so a hypertrophy phase is only good sense. Though neural efficiency plays a bigger part - in this author’s opinion - to total strength, muscular size is sometimes the limiting factor, simply because without muscle tissue you cannot contract with enough force to move a certain load.
The hypertrophy phase focuses on mid-range intensity and volume in order to evoke a growth response in the athlete. The emphasis should be placed on large compound freeweights movements in each session, with minimal isolation and machine work in order to elicit the greatest endocrine/growth response possible through maximal muscle recruitment.
Intensity should increase and volume should decrease steadily throughout this phase, which should last anywhere from 4-6 weeks, in order to build towards maximal intensity in the final phase. Grip work should be done each session as accessory, especially if preparing for competition.
Anatomical Adaptation / Endurance (Optional) –
If needed, another one to two weeks of AA/E can be performed to provide active recovery for the athlete after a particularly strenuous Hypertrophy phase. Depending on the condition of the athlete, their recovery abilities, and the impact of the Hypertrophy phase on their systems, a respite from high intensity work is recommended before moving onto the final – most intense – stage of the program to avoid sub-par results, overtraining, or even injury.
Strength –
This is the final phase of a typical linear set up, with the sole purpose of increasing overall strength on a few selected lifts. Low volume and maximal intensity (even to doubles or singles, and record attempts) are the goal throughout the final 2-4 weeks.
Three to six focused warmup/preparation sets should be performed to build up to a few maximum effort sets/lifts in order to fulfil lifting potential and avoid injury or muscle pulls.
Only one maximum effort exercise should be performed on each training day, and accessory work to that movement should be performed afterwards at a relatively low volume and/or intensity level to aid recovery rather than to elicit muscle gains or other adaptations.
Maximum Effort lifts are usually Squat, Bench Press, Deadlift, and Bent Over Row, and accessory movements for each should be related compounds or to a lesser extent - isolation movements.
Example Program
Putting all this information together may seem tricky or vague, so here is an example of a program similar to one i performed a year or two ago.
TRAINING MACROCYCLE:
Weeks 1 + 2 = Anatomical Adaptation I
Weeks 3-6 = Hypertrophy
Week 7 = Anatomical Adaptation II
Weeks 8-10 = Strength
ANATOMICAL ADAPTATION I:
Split: Fullbody 3x Week (Monday/Wednesday/Friday)
Microcycle 1 (Training Week 1):
(60sec RI between exercises, 120sec between circuits)
Session 1 – 12 Reps, 2 Circuits, 16rm
Session 2 – 12 Reps, 3 Circuits, 14rm
Session 3 – 15 Reps, 3 Circuits, 16rm
Microcycle 2 (Training Week 2):
(30sec RI between exercises, 60sec between circuits)
Session 4 – 15 Reps, 2 Circuits, 16rm
Session 5 – 18 Reps, 3 Circuits, 20rm
Session 6 – 20 Reps, 3 Circuits, 22rm
Circuit:
Pushups
Squats
Pullups
Burpees
SHELC
Crunches
Unilateral Military Press
Step Ups
Unilateral Rows
Hyper Extensions
HYPERTROPHY:
Split: Push/Legs/Pull 3x Week (Monday/Wednesday/Friday)
Microcycle 1 (Training Week 3) = 3x12 @ 13-14rm (1:30 RI)
Microcycle 2 (Training Week 4) = 4x10 @ 11-12rm (1:30 RI)
Microcycle 3 (Training Week 5) = 3x8 @ 9-10rm (1:45 RI)
Microcycle 4 (Training Week 6) = 4x6 @ 7-8rm (1:45 RI)
Push:
Bench Press
Standing Military Press
Weighted Pushups
Weighted Dips
Tricep Pressdowns
Static Holds (Grip)
Planks (Core)
Legs:
Squats
Deadlifts
Walking Lunges
Glute Ham Raises
Calve Raises
Leg Curls
Farmers Walks (Grip)
Supermans (Core)
Pull:
Bent Over Rows
Weighted Pullups
Dumbbell Rows
Supine Rows
Curls
Plate Pinch Holds (Grip)
Woodchoppers (Core)
ANATOMICAL ADAPTATION II:
Split: Fullbody 3x Week (Monday/Wednesday/Friday)
Microcycle 1 (Training Week 7):
(30sec RI between exercises, 60sec between circuits)
Session 1 – 15 Reps, 2 Circuits, 16rm
Session 2 – 18 Reps, 3 Circuits, 20rm
Session 3 – 20 Reps, 3 Circuits, 22rm
Circuit:
Pushups
Squats
Pullups
Burpees
SHELC
Crunches
Unilateral Military Press
Step Ups
Unilateral Rows
Hyper Extensions
STRENGTH:
Split: Squat/Bench Press/Deadlift 3x Week (Monday/Wednesday/Friday)
Microcycle 1 (Training Week 8):
Warmup Sets =
60% x10
65% x6
70% x6
75% x3
80% x3
Work Sets = 4x3 @ 3-4rm (90%) (2-3 Mins RI)
Microcycle 2 (Training Week 9):
Warmup Sets =
60% x10
65% x6
70% x6
75% x3
80% x3
90% x2
Work Sets = 3x2 @ 2-3rm (95%) (3-4 Mins RI)
Microcycle 3 (Training Week 10):
Warmup Sets =
60% x10
65% x6
70% x6
75% x3
80% x3
90% x2
95% x1
Work Sets = 2x1 @ 1rm+ (100-105%) (4-5 Mins RI)
Squat:
Warmup Sets
Work Sets
Accessory (2x10 @ 12rm):
Walking Lunges
Leg Extension
Calve Raises
Dead Hangs (Grip)
Planks (Core)
Bench Press:
Warmup Sets
Work Sets
Accessory (2x10 @ 12rm):
Overhead Press
Rows
Flat Flys
Plate Pinch Holds (Grip)
Supermans (Core)
Deadlift:
Warmup Sets
Work Sets
Accessory (2x10 @ 12rm):
Pullthroughs
Good Mornings
Hyperextensions
Crushing Grippers (Grip)
Woodchoppers (Core)
Advantages and Disadvantages of Linear Method
As you can see from the above program, the Linear Periodization model leaves a lot of room for flexibility and personalization so long as the linear progression inherent to the system is kept in tact.
The advantages of working to such a program are simple – you know where you’re going, you know what you have to prepare for, and you can gear yourself up to peak around competition time and/or make some personal bests on your lifts. It is efficient and focused towards your goals.
Unfortunately, this focus is also the Linear Method’s downfall. Due to the nature of the training phases, you are only training a single biometer at any one time (Conditioning, Hypertrophy, Strength) at the neglect of the others. This can cause problems for a trainee engaged in activities/sports which utilize multiple aspects at one time. Rugby and American Football for example requires a high level of fitness, but also the strength and power to make tackles and engage in the more physical side of the game.
Until Next Time…
In conclusion, I hope this overview of Linear Periodization has been helpful, and the bottom line to whether you should engage in this kind of training simply rests on what you wish to get out of it.
Either way, as I hope you understand by now – for many trainees its simply the change of stimulus that makes the difference!
In the next article we’ll look at a different form of periodization to counter-act the limitations of basic linear programming.
Thanks for reading, train hard!
-Gaz
Linear Mode
