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Periodization Planning Overview
Individualize goals
Current training status/needs assessment
Accessible resources
Time and schedule
Strategically plan phases
Ongoing evaluation
Systematic progression
C
I
REA
TIVTY
Periodization Models:Linear vs. Non-linearWhat Can We Learn From the Research?
Linear, Reverse Linear, Daily Undulating 60 subjects (30 m, 30 f, age=21) with ! 12 months resistance training experience; randomly assigned to groups
LP (10 m, 10 f), RLP (10 m, 10 f), DUP ( 10 m, 10 f)Training equated: (reps x sets x weight lifted)Lower body studied in 15-week study (2x/week train)Reps performed on a 1-s upward, 2-s lower cadence1-2 minute rest between 3 setsTesting
Muscular endurance: as many reps as possible with 50% of body weight (test repeated for reliability); knee extension tested (just trained knee flexion)
Linear Periodization
RM
Wk 1-5 Wk 6-10 Wk 11-15
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
RM
Daily Undulating Periodization
Wk 15
Wk 1 Wk 2 Wk 3
25 RM
20 RM
15 RM
Wk 1-5 Wk 6-10 Wk 11-15
Reverse Linear Periodization
RM 15 RM
20 RM
25 RM
25 RM 25 RM
20 RM 20 RM15 RM 15 RM
Results: Endurance Performance, Percent Increase
%
ReverseLinearPeriodization
LinearPeriodization
DailyUndulatingPeriodization
Linear (L) vs. Daily Undulating (DUP) in Strength 20 male (age=21) with ! 2 yrs resistance training experience; randomly assigned to L and DUP groupsTraining equated: (reps x sets x weight lifted)Training: 3 sets of bench & 3 sets of leg press12-week study training 3x/weekAlso did biceps curls, lat pull-downs, crunches (no other exercisesTesting
1 RM of bench press & 1 RM of incline leg pressDid three separate days of testing for reliability
Linear (L) vs. Daily Undulating (DUP) in Strength Linear Periodization
8 RM
6 RM
4 RM
Mon Wed Fri Mon Wed Fri
8 RM
6 RM
4 RM
8 RM
6 RM
4 RM
Daily Undulating Periodization
12 Weeks
Wk 1-4 Wk 5-8 Wk 9-12
Linear Periodization
DailyUndulatingPeriodization
InclineLeg Press% Increase
Bench Press% Increase
Linear Periodization
DailyUndulatingPeriodization
Results: Strength, Percent Increase
2009 Journal of Strength and Conditioning Research
Linear (L) vs. Reverse Linear (RL) in Strength 20 females (age~27) with ! 6 months resistance training experience; randomly assigned to L (10 subjects) and RL (10 subjects) groups12-week study training 3x/weekTesting
1 RM of bench press, lat pull-down, arm curl, leg extension
Prestes et al. (2009). Comparison of linear and reverse linear periodization effects on maximal strength and body composition. Journal of Strength and Conditioning Research. 23(1), 266-274.
1 8 9 10 11 12762 3 4 5
RM
Linear (L)
1 8 9 10 11 12762 3 4 5
Reverse Linear (RL)
RM
12RM
10RM
8RM
10RM
10RM 10RM
8RM 8RM
6RM 6RM
4RM
6RM
4RM
8RM
6RM
8RM 8RM
12RM
Prestes et al. (2009). Comparison of linear and reverse linear periodization effects on maximal strength and body composition. Journal of Strength and Conditioning Research. 23(1), 266-274.
Linear (L) vs. Reverse Linear (RL) in Strength
M & F W
Prestes et al. (2009). Comparison of linear and reverse linear periodization effects on maximal strength and body composition. Journal of Strength and Conditioning Research. 23(1), 266-274.
Linear (L) vs. Reverse Linear (RL) in Strength
M & FW
1 - 5 Reps! 100 - 85%1RM! Strength
6 - 8 Reps! 84% - 77%1RM! Strength! ! & Hypertrophy
9 - 12 Reps! 76% - 70%1RM! Hypertrophy
13 - 20 Reps! 69%- 60%1RM! Endurance gains! ! Less hypertrophy! ! Less strength
Fleck & Kraemer. Designing Resistance Training Programs (3rd Ed), 2004.
Repetition Zone Characteristics
Traditional Linear Periodization (Health/Fitness)Kravitz {removed power phase}
Proposed theoretical mechanism
Fleck & Kraemer. The Ultimate Training System, 1996.
Hypertrophy Strength &Hypertrophy
Strength Active Rest
Sets 1-5 1-5 1-5 1-2
Reps 9-12 6-8 1-5 13-20
Weeks 2-3 2-3 2-3 1-2
Intensity Low Moderate Heavy Very Low
Volume High Moderate Low Very Low
Type I, IIa
Transition
Type IIa Type IIbx Type I
12-15 RM
8-10 RM
3-5 RM
12-15 RM
8-10 RM
3-5 RM
Inte
nsity
Undulating2-4 sets per exercise (7-10 exercises)
Marx et al. Medicine & Science in Sports & Exercise. 2001. 33, 635-643.
12-15 RM
8-10 RM
3-5 RM
8-10 RM
3-5 RM
12-15 RM
Inte
nsity
Marx et al. Medicine & Science in Sports & Exercise. 2001. 33, 635-643.
Undulating2-4 sets per exercise (7-10 exercises)
Random Order Undulating Periodization
Week
Every 4 to 6 weeks plan a transition week(s)
Circuit trainingSingle set trainingCalisthenics onlyTubing workoutsStability/Function
Ratamess, N. et al. (2009) Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise, 23(2), 687-708
Why Does Daily Undulating Periodization Work? Any Theories?
12-15 RM
8-10 RM
3-5 RM
12-15 RM
8-10 RM
3-5 RM
Inte
nsity
Type I Type I
Type IIaType IIa
Type IIbxType IIbx
Fiber Type Theory???
12-15 RM
8-10 RM
3-5 RM
12-15 RM
8-10 RM
3-5 RM
Inte
nsity
Day 1
Day 2
Day 1
Day 2
Day 1
Day 2
What if your client only doesresistance training 2x a week?
