Chapter 6: Training for Strength 138 Table 6.6. Alternate Linear (Traditional) Periodization Model Endurance Hypertrophy Strength Power Week Reps Sets Week Reps Sets Week Reps Sets Week Reps Sets 1 ≥ 12 2 5 6-12 3 10 ≤ 6 3 15 1-5 3 2 ≥ 12 3 6 6-12 4 11 ≤ 6 4 16 1-5 4 3 ≥ 12 4 7 6-12 5 12 ≤ 6 5 17 1-5 5 4 Deload 8 6-12 6 13 ≤ 6 6 18 Deload 9 Deload 14 Deload Table 6.7. Alternate Non-Linear (Undulating) Periodization Model Sets of 12 Sets of 10 Sets of 8 Sets of 6 Sets of 4 Sets of 2 Total Sets Week 1 2 1 1 1 1 - 6 Week 2 - 2 1 1 1 1 6 Week 3 - 1 2 1 1 1 6 Week 4 - 1 1 2 1 1 6 Week 5 - 1 1 1 2 1 6 Week 6 - 1 1 1 1 2 6 Week 7 Deload Developing a Personalized Strength Training Program As with programming for endurance training, individuals should develop their own strength training program based on their own physical limitations and needs. Yet, knowing where and how to start strength training can be intimidating. The purpose of this section is to provide some recommendations as to which strength training exercises to perform and when. The common practice for some individuals is to target and train specific muscles. Although this approach can be effective, the extent of the results is largely based on which exercises are selected. For example, compound exercises produce greater results in terms of muscle size and strength gains than assistance exercises. As a result, compound exercises (lifts) should form the foundation of any strength training program. The five compound lifts are the bench press, bent over row, shoulder press, squat and deadlift. Figure 6.11 illustrates the five compound lifts. Figure 6.12 depicts which muscles are utilized for each of the five compound lifts. Performance standards for each of the five compound lifts are provided in Appendix F. Adjustment procedures for various pieces of Nautilus equipment are provided in Appendix H. Examples of free-weight, machine, resistance band, and bodyweight exercises for each of the compound lifts are provided in Appendix I.
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