Alarm: The initial shock of a stimulus; an example would be the excessive soreness you feel at the beginning of new programs. (After all, the concept of linear progressive overload may. The “period” in periodization refers to exposing the body to periods of different stressors, and more or less total stress, over the course of a training plan. The GAS describes three basic stages of response to stress: (a) the Alarm stage, involving the initial shock of the stimulus on the system, (b) the Resistance stage, involving the adaptation to the stimulus by the system, and (c) the Exhaustion stage, in that repairs are inadequate, and a decrease in system function results. Undulating Periodization . The training blocks he used for his program are shown below: Fred was a phenomenal powerlifter from the 1970’s and 80’s. Why should I use it? In my opinion, periodization is a secondary consideration. Another contributor to periodization theory was an army physician named Thomas L. Delorne. By frequently training specific training adaptations you work towards progressing in your sport with the variable you need, and avoid burning out. Non-linear periodization is an excellent way of individually training one variable and secondarily training others at the same time. This type of plan is designed to have the … Required fields are marked *. Linear periodization generally refers to adding weights to your lifts in fairly consistent intervals over the … Linear periodization is the most commonly used style of training, and it’s probably the style you did naturally when you first started lifting. It’s often used for those with advanced training backgrounds and longer sport seasons. The progression within these pillars is what most deem as new, there will always be tweaking to match niches, demands, and needs – and that’s a good thing. A periodization plan for an Olympic athlete will span the course of several years. Each block encompasses three different stages: accumulation (50-75% intensity), transmutation (75-90% intensity), and realization (90%> intensity). For example, focusing on hypertrophy one day, then aiming for strength the next. The foundation of periodic training is keeping one's body in the resistance stag… The whole point is to remain in the resistance stage; in this stage, the body performs optimally (or closer to it). Peaking point: Since linear periodization is written for an annual training plan, it’s easy to cater this training style to a slow progressive peak. The goal behind these smaller, specific blocks is to allow an athlete to stay at their peak level longer. The reps are decreased every two to three weeks and most lifters increase the weight of their lifts by 2 to 3% per week. This is usually done in order to facilitate the study and analysis of history, understanding current and historical processes, and causality that might have linked those events.. 3. Non-linear periodization is more advanced than linear and incorporates multiple types of stimuli into a training program. READ MORE: Understanding Periodization: A Guide for Coaches and Programmers What Does Periodization Mean? World records, results, training, nutrition, breaking news, and more. Some lifters utilize small changes that translate into small undulations from workout to workout while others utilize substantial changes that translate into large undulations from workout to workout. There are countless ways to periodize your weight training programs. In the next article I will discuss another type of periodization which I refer to as Partial or Part Whole Periodization. He was one of the first lifters to squat over 1,000 pounds. The concept of block periodization focuses on breaking down specific training periods into 2-4 week periods. This theory points out the three phases the body undergoes when experiencing a new stimulus. Researchers have focused their investigations primarily on three types of commonly employed periodization types: linear periodization, block periodization and undulating periodization: READ MORE: Understanding Periodization: A Guide for Coaches and Programmers What Does Periodization Mean? There are a variety of types of periodization schedules – this only touches the surface, but, in general, periodization … 2. Your email address will not be published. Since most sports have longer durations and call for multiple peaks, block periodization is often prescribed. At times it can be overwhelming with all of the different strength training methods out there, but if you sit back and research, you’ll realize that has some real benefits. 1. Lamar Grant’s program is an example of linear periodization which is divided into three blocks consisting of an 8 rep block, a 5 rep block, and a 3 rep block. Non-linear periodization is an excellent way of individually training one variable and secondarily training others at the same time. So really all periodization refers to is organizing training, and making decisions about when and what types of stress you place on the body. Linear periodization is a great for building a strong foundation, progressing in one variable, and working towards a peaking point. Some linear periodization programs are also done in blocks, which is why some people equate block periodization with linear periodization. The next time you read something like 5/3/1, think about why Jim Wendler may have chosen the sets, exercises, and reps the way he did. When trying to maintain a high level of athleticism for competition over an extended amount of time, block can be a great tool. The most common types you will probably hear of consist of: Linear periodization generally refers to adding weights to your lifts in fairly consistent intervals over the course of a 8 to 12 week training cycle. Linear periodization is a great way to slowly build a base without losing focus on what’s important – building your foundation. Our general understanding of periodization is largely built upon Hans Selye’s general adaptation syndrome (GAS) theory from roughly 1950.