125 A Christian Guide to Body Stewardship, Diet and Exercise Figure 6.9. Differences in Physiques for Various Types of Strength Training Figure 6.10 depicts the relationship between the number of reps performed and the various strength training goals. This information will benefit individuals who have multiple strength training goals. For example, individuals interested in producing gains in both muscular strength and size would benefit from using sets of 6 repetitions. Similarly, individuals interested in gaining both size and endurance would benefit from using sets of 12 repetitions. This approach would not work, however, for individuals interested in producing simultaneous gains in both strength and endurance as the rep ranges associated 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, post-season) that transitions from high-volume / low-intensity to low-volume / high-intensity Olympic Weightlifting Bodybuilding Powerlifting
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