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Why You Should Use Linear Periodization As A Beginner

Linear periodization or otherwise known as traditional or classical model utilizes a training structure that contains relatively limited variations in training methods and means. It is utilized in order to created gradual wavelike increases in workload over time, such as sequenced large multilateral training periods that uniformly distribute training loads across a predetermined training structure. The classic model reveals that the general training load is expressed as a ratio of volume to intensity of training.

In the initial stages of training, the load is increased primarily by elevating the volume of work, while only marginally increasing intensity. As training progresses, the intensity will increase, and the training volume will subsequently decrease.

Furthermore, the reason why linear periodization is less effective is that advanced athletes already have a high level of special physical preparedness. These athletes require significant training stimulus that targets a very finite emphasis to induce appropriate adaptations. Thereby, linear periodization produces a very small window of time in which a novel stimulus is available to induce the adaptation.  A linear model cannot produce the highly specific physical preparedness that advanced athletes need. Conceptually, the multifaceted training approach results in an overall balanced development that does not stimulate an optimization of any specific training factor and may result in a muting of training adaptations and a smaller magnitude of performance gain. The classic model relies on long periods of basic and sport-specific preparation. These may be beneficial for novice athletes but are considered a disadvantage for advanced athletes because of insufficient training variation. However, recent research indicates that the classic model may be advantageous in trained athletes when employed with college football for relatively short-duration, off-season training programs

Therefore, linear periodization is more suited for beginners and novice athletes instead of experienced lifters. When it comes to experienced lifters, he or she might want to look into more complex types of training such as the conjugated sequencing model among many others.

References

Bompa, T., & Buzzichelli, C. (2019). Periodization Theory and Methodology of Training. N.p.: Human Kinetics.

Hoffman, J. R. (2012). NSCA’s Guide to Program Design. N.p.: Human Kinetics.

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