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 225Week 2 5x5 at 245Week 3 5x3 at 260This 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 225Week 2 5x5...
Progressions. How to go from that 185lb bench to 225 and beyond. This has to be done through progressive overload meaning increasing training stimulus over time to elicit a greater maximal strength response. This can be done numerous ways. Here is our first foundational way you can program for yourself or you’ll see in programs you may follow.1. Linear Progression: the classic, the staple and where every lifter starts. As it sounds you progress in a linear fashion. From one session to the next to you add weight and continue with the set and rep scheme utilized. This continues until perhaps you fail completing the set number of reps and sets and may repeat this same weight the following week...
This is our second part of many in our series on foundational strength. Last time we discussed the concept of building a strength base or improve GPP and some of the key metrics to examine when doing that. With that in mind and understanding we can now talk about setting a strength goal to work toward. In order to structure training correctly we need to understand what our strength goal may be. For many of us we want a goal that will facilitate our lifestyle or occupation where strength may be the difference between success and failure. Here are a few tips for strength goals.1. Set goals relating to your needs. For example if you’re an infantryman you may not...
This starts our series on building foundational strength. This series is going to get down in the weeds a bit all about building strength. First, let’s look at what strength is and what goes into it. Per ACSM, strength is the ability to exert force. Simply put, how much weight you can move. This is regardless of speed so this is different than power, as power is a different metric referring to how quickly mechanical work is done over time. They often coincide based on the strength velocity curve at certain points but to keep it simple we are focused on purely strength. In order to build strength, we need to have a solid foundation, Alex Bromley speaks about this in his...
We live in a world of a lot of people talking about strength and conditioning goals and "working" towards them by reading self-help books and "optimizing" their morning routine following their favorite shitfluencer's advice before telling all their friends and family what they plan to do. This is the epitome of the drivel that derives from social media training space all talk no walk so to speak. Goals are incredible tools that we can use to push ourselves further than ever thought possible but keep in mind a couple of key components when it comes to setting and achieving training goals. 1. Speaking our goals out loud to others before completing them delivers dopamine to our brain that gives individuals...
