Periodization of Resistance Training

Chapter 1-Kraemer

Nonlinear

Undulating periodization Use a 1 week or 2 week cycle as

opposed to a 4 week Initial concept used hypertrophy (8-12

reps) and strength (4-6 reps) cycles Different loading patterns had greater

frequency of exposure

Nonlinear cont…

3 patterns per week 1st day4-6, 2nd day 12-15 and 3rd day 8-

10 (vary order each week) Might also use Very Heavy or

Power Daily individual variation No peaking!

Consistent gains across a long season Linear peaks at specific times

Moves from goal to goal across time

Efficacy

A few studies have shown greater gains Page 17-19 in

Kraemer book? Compared to

what?

Session by Session Variation

Changes every 2 weeks vs. linear model (no variation) Similar strength gains

Changes every day vs. linear model (no variation) Greater gains in undulating

Variation is key Frequency of variation differs

Impetus for Nonlinear

1. More variety2. More quickly rejoin workout after

time off3. Less boredom4. Adaptable 5. More frequent rest

Variation of loading schemes

Flexible Nonlinear

1. Analyze individual fatigue

2. Testing on day of workout

3. Monitor workout compared to prior work

4. Modifying workout based on tests

5. Complete overall plan but alter sequence

Summary

Linear periodization – increasing intensity with decreasing volume across time

Nonlinear results in greater changes than nonvaried single set programs Vary by training session

Next Class

Tonight – undulating program Next week chapters 4 & 5