104 Chapter 5: Training for Strength 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 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 5.4. Table 5.4. Linear (Traditional) Periodization Model Endurance Hypertrophy Basic Strength Peak Strength Week Reps Sets Week Reps Sets Week Reps Sets Week Reps Sets 1 12-15 5 8 6-12 4 14 3-6 3 19 1-3 3 2 12-15 5 9 6-12 4 15 3-6 3 20 1-3 3 3 12-15 5 10 6-12 4 16 3-6 3 21 1-3 3 4 12-15 5 11 6-12 4 17 3 6 3 22 Deload 5 12-15 5 12 6-12 4 18 Deload - 6 12-15 5 13 Deload - - 7 Deload - - - 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. Examples of the non-linear periodization model are provided in Tables 5.5 and 5.6. Table 5.5. Daily Non-Linear (Undulating) Periodization Model Day 1 Day 2 Day 3 Day 4 Day 5 Reps Sets Reps Sets Reps Sets Reps Sets Bench 1-3 3 - - 12-15 5 - Row 1-3 3 - - 12-15 5 - Press 1-3 3 - - 12-15 5 - Squat - 1-3 3 - - 12-15 5 Deadlift - 1-3 3 - - 12-15 5 Table 5.6. Weekly Non-Linear (Undulating) Periodization Model (Fleck & Kraemer, 2014) Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Weekly 12-15 reps/ set 3-6 reps/set 8-10 reps/set 12-15 reps/ set 3-6 reps/set 8-10 reps/set Biweekly 12-15 reps/ set 12-15 reps/ set 3-6 reps/set 3-6 reps/set 8-10 reps/set 8-10 reps/set Both the linear and non-linear models of periodization have proven to be effective at developing muscle size and strength. 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).
RkJQdWJsaXNoZXIy MTM4ODY=