A Christian Guide to Body Stewardship, Diet and Exercise

Chapter 6: Training for Strength 136 with these two goals do not overlap. Cosgrove (2019) recommends that individuals “surf the repetition continuum” in order to promote gains in all four strength training goals as well as reduce the risk of overtraining and/or injury associated with prolonged use of heavy loads. One strategy that uses a variety of repetition ranges in order to improve performance and prevent overtraining and injury is periodization. Figure 6.10. Repetition Continuum Periodization Periodization, also referred to as phase potentiation, is the strategic sequencing of programming variables within an overall program in order to promote long-term training and performance improvements. Periodization uses preplanned and systematic variations in training specificity, intensity, and volume throughout the different phases (cycles). There are two basic types of periodization: linear (aka traditional) and non-linear (aka undulating). Linear periodization uses a systematic approach to programming by dividing training into various phases (i.e., preparatory, first transition, competition, second transition) or seasons (i.e., off-season, pre-season, in-season, postseason) that transitions from high-volume / low-intensity to low-volume / high-intensity training. Because of this unique scheduling of phases, linear periodization is sometimes referred to as block training. An example of the linear periodization model is provided in Table 6.4 (Haff & Triplett, 2016).