Posted on November 01, 2016 by Jenny Cromack
Session by session variation is key to you achieving your goals. Whilst there is a considerable body of research suggesting linear periodisation… i.e a gradual transition from high volume, low intensity to low volume, high intensity is effective, it may expose individuals to an increased injury risk, at least for more experienced individuals. Non-linear models of programming may offer a superioir model of training, these can be completed daily, weekly, or even bi-weekly. Let me give you a couple of examples for an individual looking to lose weight.
Linear Model (over 6 weeks)- Possibly effective….
- Week 1: 4-8 key exercises 4 sets x 15 reps (60% 1rm)
- Week 2: 4-8 key exercises 4 sets x 12 reps (65% 1rm)
- Week 3: 4-8 key exercises 4 sets x 10 reps (70% 1rm)
- Week 4: 3-6 key exercises 3 sets x 15 reps (65% 1Rm)
- Week 5: 3-6 key exercises 3 sets x 12 reps (70% 1rm)
- Week 6: 3-6 key exercises 3 sets x 10 reps (75% 1rm)
Non Linear Model. Weekly Undulating (Over 6 weeks)- Very Effective
- Week 1: 4-8 key exercises 4 sets x 15 reps (60% 1rm)
- Week 2: 4-8 key exercises 4 sets x 10 reps (70% 1rm)
- Week 3: 4-8 key exercises 4 sets x 12 reps (65% 1rm)
- Week 4: 3-6 key exercises 3 sets x 15 reps (65% 1Rm)
- Week 5: 3-6 key exercises 3 sets x 10 reps (75% 1rm)
- Week 6: 3-6 key exercises 3 sets x 12 reps (70% 1rm)
The wave like loading provides a more varied stimulus, providing greater opportunity to compensate and progress. You can take this one step further and include exercise variation. See below for an example of a six week squat progression.
- Week 1: Back Squat
- Week 2: Front Squat
- Week 3: Sumo Squat
- Week 4: Split Squat
- Week 5: Bulgarian Split Squat
- Week 6: Single Leg Squat
Each variation of squat gradually increases in intensity over the weeks. Whilst you use similar muscle groups the week by week subtle variations in motor unit activation in theory improve performance more dramatically. Famous conjugate methods have previously used up to 40 subtle exercise variations for a single movement pattern, cycling through them all over there weeks. Try adding variety to your workouts for better results.