linear periodization

periodization is a popular topic of discussion in the strength community. with daily undulating periodization, the fluctuations in volume and intensity take place within a single training week. this project started by running a pubmed search for “periodization” and “periodize,” then mining sources from the extant reviews and meta-analyses on periodization and checking the reference lists of the studies i found. depending on how the data were analyzed, undulating periodization led to average strength gains of 24.75-27.44%, with average weekly strength gains of 2.37-2.59%. depending on the analysis, the training in these studies led to strength gains of 25.09-27.70%, with average weekly strength gains of 2.38-2.67%. of note, however, the effect of periodization on strength gains seems to be a bit larger (effect sizes of 0.31-0.46 vs. 0.23-0.30), and more consistent (significant effects in 3 of 4 analyses vs. 2 of 4 analyses) in trained lifters than in untrained lifters.




of note, however, the effect is a bit larger and more consistent in trained lifters than in untrained lifters. however, it’s hard to look at the rates of strength gains in the studies on trained lifters and conclude that most of these guys weren’t super well-trained. 2) in a similar vein, it would be worth doing a study comparing periodized and nonperiodized training where training intensity of the nonperiodized group is matched to the peak intensity of the periodized group. it’s all well and good to test the effects of different periodization models when volume is equated, but people also hypothesize that certain models are superior because they allow people to handle more training volume. on the other hand, a study testing periodized vs. nonperiodized training for hypertrophy would need to treat volume as the primary variable periodized. however, strength gains slowed dramatically during the second half of the study for the subjects in the nonperiodized group (+3.7% from week 6 to week 12), and still progressed at a decent clip in the two periodized groups (+6.6% for dup, and +8.8% for lp), suggesting that periodized training would be the superior choice for strength gains long-term. there’s an argument to be made that daily and weekly undulating periodization should typically be referred to as daily and weekly undulating programming, since the fluctuations in volume and intensity happen on too short of a time scale for each workout/week to really qualify as its own training phase (or “period” – the root word in periodization).

linear periodization (often called “traditional periodization”) refers to the system developed by matveyev and his comrades in the ’50s and ’60s in the soviet union, whereby training volume progressively decreases over time, and training intensity progressively increases over time, with a taper before a major legendary lifters used linear progression to break records. it’s time to revisit that proven method. the basic idea of linear periodization is to start with high volume and low intensity, and gradually (as your competition, linear periodization example, linear periodization example, linear periodization template, non linear periodization, linear periodization phases. linear periodization is the most commonly used style of training, and it\’s probably the style you did naturally when you first started lifting. this form of periodization is described as a training plan that gradually increases intensity and decreases volume throughout multiple mesocycles in an annual training plan.

linear periodization progressively increases in intensity with minor variations in each microcycle. beginner athletes linear periodization is a programming method that gradually increases intensity relative to an athlete’s one rep max (1rm) while simultaneously reducing volume. it is one of the most common periodization methods used in strength training. basic linear periodization is a prime example. if it was a staple in the training of some of the, linear periodization nasm, linear periodization vs undulating periodization, linear periodization for beginners, reverse linear periodization

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