There are countless ways to periodize your weight training programs. The most common types you will probably hear of consist of:
1. Linear Periodization
2. Block Periodization
3. Undulating Periodization
Linear Periodization
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. Lighter weights consisting of 65% to 70% of a lifters single rep max are typically used for 8 to 10 reps at the start of a training cycle. The reps are decreased every two to three weeks and most lifters increase the weight of their lifts by 2 to 3% per week. An example of a typical linear periodization program would be to perform 10 reps for two to three weeks, followed by 8 reps for two to three weeks, followed by 5 reps for 2 to 3 weeks, then 3 reps for two to three weeks, and 1 rep for the final two weeks. This would be considered a typical 10, 8, 5, 3, 1 training cycle, which would take place over the course of 8 to 12 weeks. By the time a lifter reaches his final week with 1 rep, the goal is to be able to set a personal record when performing a single rep. An example of how a linear periodization program might look in the form of a workout template is shown below:
Perform squats, bench press, and deadlifts 2 to 3 times per week using the following plan:
10 Reps
Week 1: 2 or 3 sets x 10 reps @ 67% of SRM (SRM stands for Single Rep Max)
Week 2: 2 or 3 sets x 10 rep @ 70% of SRM
8 reps
Week 3: 2 or 3 sets x 8 reps @ 72% of SRM
Week 4: 2 or 3 sets x 8 reps @ 75% SRM
5 reps
Week 5: 2 or 3 sets x 5 reps @ 77% SRM
Week 6: 2 or 3 sets x 5 reps @ 80% SRM
Week 7: 2 or 3 sets x 5 reps @ 82% SRM
3 reps
Week 8: 2 or 3 sets x 3 reps @ 85% SRM
Week 9: 2 or 3 sets x 3 reps @ 90%
1 Rep
Week 10: 1 or 2 set x 1 rep @ 95%
Week 11: Deload to 3 sets x 5 reps @ 65%
Week 12: Go for a new record using a single rep
Some lifters prefer a shorter simpler scheme consisting of 8 reps, followed by 5 reps, and finish with 3 reps. Lamar Gant is an example of a powerlifter who used this linear periodization scheme to become the strongest pound for pound deadlifter ever. His deadlift program can be accessed at the following link (Lamar Gant Deadlift Program).
While most linear periodization programs are based on increasing the weight every week, some linear periodization programs are based on increasing the weight every workout when training three times per week. HST or Hypertrophy Specific Training is an example of this. The basics of this training can be found at the following link (Hypertrophy Specific Training).
Block Periodization
Some linear periodization programs are also done in blocks, which is why some people equate block periodization with linear periodization. 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. Each block lasts for four weeks and the weight is generally increased by two to three percent from week to week throughout each block.
Not all block periodization programs are done in a perfectly linear fashion. Fred Hatfield used a program that had some of the elements of linear periodization, but the final block deviated away from a linear pattern at the end. The training blocks he used for his program are shown below:
Building a Foundation
Strength
Compensatory Acceleration Training
Power
Plyometrics
Fred was a phenomenal powerlifter from the 1970’s and 80’s. He was one of the first lifters to squat over 1,000 pounds. You can learn his philosophy of training in the following two videos. The outline of his training blocks starts about five minutes into his first video.
Fred Hatfield
Undulating Periodization
Daily undulating periodization is different from the other types of periodization in that you undulate back and forth between different types of training from workout to workout. You may switch between light weights and heavy weights from workout to workout, or you may switch from an emphasis on speed to an emphasis on heavy lifting from workout to workout. You may also undulate between three types of training by switching from high volume, to speed, to heavy weights from workout to workout. 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. The degree of undulation from workout to workout can be implemented according to a lifters preference. More thorough examples of undulating periodization are explained in the following two videos by Garret Blevins and Layne Norton, both of whom are world class powerlifters and successful coaches.
Garrett Blevins
Layne Norton
Which type of periodization is best? The answer is arguable as there are great lifters and world record holders from each category of periodization. In my opinion, periodization is a secondary consideration. The main factor that will allow you to gain strength on a consistent basis is to train according to your personal capacities for strong training. This is based on the precision points that are explained “The Basics of PPT” which can be found on the top menu of this website.
In the next article I will discuss another type of periodization which I refer to as Partial or Part Whole Periodization. Best of training to you.
Additional Resource
For more information on this webiste in regard to Linear Periodization, I recommend the book Never Miss A Lift. Just click on the book cover below for free access to the book.
