Individualizing A Linear Periodization Program

Linear periodization consists of starting with weights that are moderately heavy, and adding a small amount of weight to each lift each week for a period of time that commonly ranges from six to fifteen weeks. The process of adding weight to each lift on a weekly basis is known as loading, and the time period in which the loading takes place is called a loading period or a loading cycle. By the last week of a loading cycle, the weights are usually very heavy and can only be lifted for one, two, or three reps.

Individual Differences

When it comes to linear periodization programs, we are not all the same in terms of what we respond to best. It’s ok to design a general linear periodization program, but in the end, it is likely that it will need to be individualized according to the type of workouts that produce the best responsiveness patterns throughout a training cycle.  

Three Programs For Three Different Lifters

In this article, I want to address three different linear periodization programs that are designed to accommodate the individual differences of three different lifters. The difference in the lifters is based on whether they respond best to sets that produce high fatigue, moderate fatigue, or low fatigue. Each of the three programs lasts for ten weeks. The biggest differences in the programs presented is seen at the start of each cycle, because the beginning of the cycle is where lighter weights and more reps are used, which will translate into a much greater potential to produce fatigue within a set. In contrast, the end of each cycle will look similar because the weights will be heavier and will require a lower number of reps per set. The lower the number of reps per set, the less potential there is for producing differences in fatigue within each set.   

Specifically, the first linear periodization plan will start with ten reps per set with about 70% of the lifter’s single rep max. This plan is for a lifter who responds best to a substantial amount of fatigue within a set as ten reps per set will force the lifter to push each set close to failure. 

The second linear periodization plan will start with eight reps per set with about 70% of the lifter’s single rep max. This is for a lifter who responds best to a moderate amount of fatigue within a set. 

The third linear periodization plan will start with five reps per set with about 70% of the lifter’s single rep max. This is for a lifter who responds best to a low amount of fatigue within a set. Such lifters should stop each set way short of failure at the start of the cycle, which is what a lot of the Russian powerlifters do. 

Each plan uses the same weekly percentages and close to the same number of total reps per exercise. The only difference in the plans are the number of reps and set.  Those who respond better to substantial fatigue within each set will do more reps per set, but will not do as many sets as those who respond better when they spread the same number of reps across more sets to minimize the amount of fatigue within each set. 

The three linear periodization plans are listed below:

If you have been following a standardized linear periodization program that is not delivering results, consider modifying your approach according to whether you respond to a high, medium, or low amount of fatigue within each set. My hope is that the content in this article provides some help and guidance to those who use linear periodization within their training. May God bless you with the best of training.