Linear Periodization follows a linear path from the beginning to the end of a training cycle and involves shifting the training focus over time from one sub-quality to the next, with exclusive focus on one sub-quality in each time frame.
In this method of periodization, the loading follows a linear path from the beginning to the end of a training cycle. You start by doing your exercises with higher reps, and then follow a linear progression wherein you lower the reps and increase the load every three to four weeks. As you change the reps, you can also change the exercises.
This method periodization may be more suitable for the novice client, rehabilitation, or during a corrective phase of training.
One of the main problem with this form of periodization is that you constantly move away from the quality you’ve just developed. A key aspect in making linear periodization work is in keeping the training phases brief, not staying on one sub-quality for too long. This also has it’s disadvantages however these outweigh the disadvantages of using much longer phases.
The order in which training proceeds in a typical linear periodization model is:
- Anatomical Adaptation
- Hypertrophy
- Maximal Strength
- Maximal Power
- Strength/Power-Endurance.
Advantages with Linear Periodization of Strength:
- Easy to organize and plan
- Easy to describe or illustrate
- Works well with untrained and young athletes
Problems with Linear Periodization of Strength:
- Percentage based system
- Starts with high volume
- Abilities are not maintained
