periodization for resistance-training

Effects of caffeinein resistance-training

Q: What is periodization?

A: The structure of a trainingprogram, which varies over timein order to maximize the goals of

the athlete

Q: What types ofperiodization are there?

A: Three main types:linear, non-linear, and

block

Q: What is linearperiodization?

A: Linear periodization involves a

steady progression from high-

volume, low-relative load training

at the start of the program through

to low-volume, high-relative load

training at the end

Q: What is non-linearperiodization?

A: Non-linear periodization involves

workouts arranged with training

variables altered across multiple

workouts over short periods

Q: What is blockperiodization?

A: Block periodization involves

cycles of sequential training

designed to achieve a specific goal

(e.g. strength, power or

hypertrophy)

STRENGTH

Q: Does periodizationincrease strength gains?

Effect of periodization on strength gains

Conclusion: periodization

increases strength gains

compared to non-periodized

programs

Q: Is linear or non-linearperiodization better for

strength gains?

Linear vs. non-linear periodization for strength gains

Conclusion: the evidence is

very conflicting. Non-linear

might just be better than linear

periodization

Q: Is linear or reverselinear periodization better

for strength gains?

Linear vs. reverse linear periodization for strength gains

Conclusion: the evidence is

limited. Linear seems better

than reverse linear

periodization

Q: Is linear or blockperiodization better for

strength gains?

Linear vs. block periodization for strength gains

Conclusion: the evidence is

very limited. Block might be

better than linear periodization

Q: Is non-linear or reverselinear periodization better

for strength gains?

Non-linear vs. reverse linear periodization for strength gains

Conclusion: the evidence is

very limited. Non-linear might

be better than reverse linear

periodization

Q: Is non-linear or blockperiodization better for

strength gains?

Non-linear vs. block periodization for strength gains

Conclusion: the evidence is

very limited. Block might be

better than non-linear

programs

SIZE

Q: Does periodizationincrease size gains?

Effect of periodization on size gains

Conclusion: the evidence is

limited but periodization may

increase size gains

Q: Is linear or non-linearperiodization better for

size gains?

Linear vs. non-linear periodization for size gains

Conclusion: the evidence is

conflicting. Non-linear might be

better for size gains than linear

periodization

Q: Is linear or reverselinear periodization better

for size gains?

Linear vs. reverse linear periodization for size gains

Conclusion: the evidence is

very limited. Linear might be

better for size gains than

reverse linear periodization

POWER

Q: Does periodizationenhance gains in power?

Effect of periodization on power gains

Conclusion: the evidence is

limited. Periodization might

enhance gains in power

Q: Is non-linear betterthan linear periodization

for gains in power?

Non-linear vs. linear periodization for power gains

Conclusion: the evidence is

limited and conflicting

Q: Is block better thanlinear periodization for

gains in power?

Block vs. linear periodization for power gains

Conclusion: the evidence is

very limited but block might be

better than linear periodization

Q: Is block better thannon-linear periodization

for gains in power?

Block vs. non-linear periodization for power gains

Conclusion: the evidence is

very limited. Block might be

better than non-linear

periodization for gains in power

For more information:strengthandconditioningresearch.com