Chapter 6: Training for Strength 137 Table 6.4. Linear (Traditional) Periodization Model Non-linear periodization, on the other hand, does not divide training up into various phases or blocks but rather uses weekly fluctuations in training volume and intensity. An example of the non-linear periodization model is provided in Table 6.5 (Simmons, 2007). The Westside-Barbell Conjugate Method, developed by powerlifter and strength coach Louie Simmons, is a popular example of the non-linear periodization model. Table 6.5. Non-Linear (Undulating) Periodization Model Non-Linear (Undulating) Periodization Example Week Monday Max Effort Lower Body Wednesday Max Effort Upper Body Friday Dynamic Effort Lower Body Sunday Dynamic Effort Upper Body Compound Exercises 1 Work up to 1RM Work up to 1RM 12 x 2 @ 75% 1RM 9 x 3 @ 60% 1RM 2 12 x 2 @ 80% 1RM 9 x 3 @ 60% 1RM 3 10 x 2 @ 85% 1RM 9 x 3 @ 60% 1RM Assistance Exercises (3-5 sets of 8-12 reps ea.) Hamstrings Shoulders Hamstrings Shoulders Glutes Triceps Glutes Triceps Lower Back Chest Lower Back Chest Torso Upper Back Torso Upper Back Both the linear and non-linear models of periodization have proven to be effective at developing muscle size, strength and power. With that in mind, it comes down to personal preference as to which model of periodization an individual should use. Regardless of which model of periodization is used, the two most important training variables to produce optimal results are exercise intensity and volume (Zatsiorsky & Kraemer, 2006). The above examples of linear and non-linear periodization can be convoluted and confusing for some individuals, especially those new to strength training. With that in mind, alternative examples of both types of periodization that are easier to understand, and follow are provided below. An example of an alternate linear periodization model is provided in Table 6.6. An example of an alternate non-linear periodization model is provided in Table 6.7. Phase Preparatory -------------------------------> First Transition Competition Second Transition Season Off-Season Pre-Season In-Season Post-Season Phase Endurance and Hypertrophy Basic Strength Strength / Power Peaking OR Maintance Active Rest Intensity Low to Moderate High High Very High Moderate Recreational Activities 50-75% 1RM 80-90% 1RM 75-95% 1RM ≥ 93% 1RM 80-85% 1RM Volume High to Moderate Moderate Low Very Low Moderate 3-6 sets 3-5 sets 3-5 sets 1-3 sets 2-3 sets 10-20 reps 4-8 reps 2-5 reps 1-3 reps 6-8 reps
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