C R T IV T Y. Current training status/needs assessment. Individualize goals. Accessible resources. Time and schedule. Strategically plan phases

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Reynold McGee
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1 Periodization Planning Overview Current training status/needs assessment C R EA Individualize goals Accessible resources T IV Time and schedule Strategically plan phases I Ongoing evaluation T Y Systematic progression

2 Periodization Models: Linear vs. Non-linear What Can We Learn From the Research?

5 Linear, Reverse Linear, Daily Undulating 60 subjects (30 m, 30 f, age=21) with! 12 months resistance training experience; randomly assigned to groups LP (10 m, 10 f), RLP (10 m, 10 f), DUP ( 10 m, 10 f) Training equated: (reps x sets x weight lifted) Lower body studied in 15-week study (2x/week train) Reps performed on a 1-s upward, 2-s lower cadence 1-2 minute rest between 3 sets Testing Muscular endurance: as many reps as possible with 50% of body weight (test repeated for reliability); knee extension tested (just trained knee flexion)

Linear Periodization 25 RM Reverse Linear

Wk 6-10 Wk 11-15 20 RM 20 RM 15 RM 15 RM Wk

6 Linear Periodization 25 RM Reverse Linear Periodization 25 RM 20 RM 20 RM RM 15 RM RM 15 RM RM Wk 1-5 Wk 6-10 Wk Daily Undulating Periodization 25 RM 25 RM Wk 1-5 Wk 6-10 Wk RM 20 RM 15 RM 15 RM Wk 15 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Wk 1 Wk 2 Wk 3

7 Results: Endurance Performance, Percent Increase % Reverse Linear Periodization Linear Periodization Daily Undulating Periodization

9 Linear (L) vs. Daily Undulating (DUP) in Strength 20 male (age=21) with! 2 yrs resistance training experience; randomly assigned to L and DUP groups Training equated: (reps x sets x weight lifted) Training: 3 sets of bench & 3 sets of leg press 12-week study training 3x/week Also did biceps curls, lat pull-downs, crunches (no other exercises Testing 1 RM of bench press & 1 RM of incline leg press Did three separate days of testing for reliability

10 Linear (L) vs. Daily Undulating (DUP) in Strength Linear Periodization 8 RM 6 RM 4 RM Wk 1-4 Wk 5-8 Wk 9-12 Daily Undulating Periodization 8 RM 8 RM 6 RM 6 RM 4 RM 4 RM Mon Wed Fri Mon Wed Fri 12 Weeks

11 Results: Strength, Percent Increase Bench Press % Increase Linear Periodization Daily Undulating Periodization Incline Leg Press % Increase Linear Periodization Daily Undulating Periodization

12 2009 Journal of Strength and Conditioning Research

13 Linear (L) vs. Reverse Linear (RL) in Strength 20 females (age~27) with! 6 months resistance training experience; randomly assigned to L (10 subjects) and RL (10 subjects) groups 12-week study training 3x/week Testing 1 RM of bench press, lat pull-down, arm curl, leg extension Prestes et al. (2009). Comparison of linear and reverse linear periodization effects on maximal strength and body composition. Journal of Strength and Conditioning Research. 23(1),

14 12RM Linear (L) 10RM 10RM RM 8RM 8RM 6RM 8RM 6RM 4RM Reverse Linear (RL) 12RM 10RM 10RM RM 6RM 8RM 6RM 8RM 8RM 4RM

15 Linear (L) vs. Reverse Linear (RL) in Strength M & F W Prestes et al. (2009). Comparison of linear and reverse linear periodization effects on maximal strength and body composition. Journal of Strength and Conditioning Research. 23(1),

16 Linear (L) vs. Reverse Linear (RL) in Strength W M & F Prestes et al. (2009). Comparison of linear and reverse linear periodization effects on maximal strength and body composition. Journal of Strength and Conditioning Research. 23(1),

17 Repetition Zone Characteristics 1-5 Reps! %1RM! Strength 6-8 Reps! 84% - 77%1RM! Strength!! & Hypertrophy 9-12 Reps! 76% - 70%1RM! Hypertrophy Reps! 69%- 60%1RM! Endurance gains!! Less hypertrophy!! Less strength Fleck & Kraemer. Designing Resistance Training Programs (3rd Ed), 2004.

18 Traditional Linear Periodization (Health/Fitness) Kravitz {removed power phase} Proposed theoretical mechanism Hypertrophy Strength & Hypertrophy Strength Active Transition Rest Sets Reps Type I, IIa Type IIa Type IIbx Type I Weeks Intensity Low Moderate Heavy Very Low Volume High Moderate Low Very Low Fleck & Kraemer. The Ultimate Training System, 1996.

19 Undulating 2-4 sets per exercise (7-10 exercises) Intensity 8-10 RM 3-5 RM 8-10 RM 3-5 RM RM RM Marx et al. Medicine & Science in Sports & Exercise ,

20 Undulating 2-4 sets per exercise (7-10 exercises) Intensity 8-10 RM 3-5 RM 3-5 RM 8-10 RM RM RM Marx et al. Medicine & Science in Sports & Exercise ,

21 Random Order Undulating Periodization Week Every 4 to 6 weeks plan a transition week(s) Circuit training Single set training Calisthenics only Tubing workouts Stability/Function Ratamess, N. et al. (2009) Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise, 23(2),

22 Why Does Daily Undulating Periodization Work? Any Theories? Fiber Type Theory??? Intensity Type IIa 8-10 RM Type IIbx 3-5 RM Type IIa 8-10 RM Type IIbx 3-5 RM Type I Type I RM RM

23 What if your client only does resistance training 2x a week? Intensity Day RM Day RM Day RM Day RM Day RM Day RM

World s Best Resistance Training Programs Len Kravitz, Ph.D., Do you want to be successful in training?

World s Best Resistance Training Programs Len Kravitz, Ph.D., lkravitz@unm.edu, www.unm.edu/~lkravitz/ Do you want to be successful in training? Plan for it. Tudor Bompa, PhD. The most successful resistance