Linear periodization and how to use it in a wave loading context.
1. Linear periodization is the basic concept of “periodizing” your training working from a muscular endurance/hypertrophy work towards maximal strength work. Periodizing is a fancy word for separating training into periods or blocks that focuses on a particular aspect. Simply put as overall volume decreases intensity increases week to week. Here is a simple example.
Week 1 4x8 at 225
Week 2 5x5 at 245
Week 3 5x3 at 260
This format can then be repeated at a new heavier initial load to create “waves” of training where intensity increases to a point before resetting at the initial rep scheme with a heavier load such as follows.
Week 1 4x8 at 225
Week 2 5x5 at 245
Week 3 5x3 at 260
Week 4 Deload 4x6 at 215
Week 5 4x8 at 235 (matching week one in set and rep scheme but a new intensity.)
This is one of the most common methods to progress as seen in numerous strength training programs such as 5/3/1 . It’s extremely effective and can have great built in check points to continue progressing strength over a long period of time. We can really go down the weeds with this stuff but this is just to continue to provide basic information of how to progress your own lifts and training.