Progressive Overload & Periodization
Strategies for continued progress
Every Training Program starts with a goal in mind, or at least it should. And if it doesn’t, ask yourself, What are you trying to accomplish?
The conversation usually goes like this:
Me: What are your goals?
You: I don’t have any, I just like to go to the gym
Me: Well why do you like to go to the gym?
You: I like to lift weights
Me: Why do you like lifting weights?
This continues until You finally admits to one or more of the following: Health, Physique, Enjoys a good Pump, Strength, Stress Management, Feel better, Move better, Wants to be in shape etc…
These goals exist on a continuum. Some people want to be strongmen and pick up cars, others want to be able to squat and pull their bodyweight or seek stress relief and health.
The point of all this - if you are going to devote time and energy to training, you better make sure it’s productive, no matter the goal.
How do you do that? You have a long term, periodized program.
Periodization, if employed correctly, will ensure you make consistent progress over time. Periodization is a method of organizing a training program into phases (blocks), each with its own specific goals and training focus. Then you sequence them over time to optimize physical development.
To summarize, periodization is when you plan your training and use one of the following or multiple methods to manipulate volume and/or intensity over time.
Periodization Methods I will briefly discuss:
A quick note on progressive overload
All periodization and programming strategies are based on this training principle. In order to cause physical adaptations (improve strength, body composition, fitness, etc…) you must continually increase the demands placed on the body. The body must be subjected to stress that is greater than what it has previously experienced.
Stress comes in the form of training, what you do and how you execute.
The simplest ways to increase stress are by manipulating volume or intensity. Do more or make it harder. This comes in small changes over time, not large jumps.
Volume - more sets, reps, distance, time etc…
Intensity - more weight, faster speeds
There are other methods involving tempos and time under tension, but generally speaking, manipulating volume and intensity will always produce results.
Linear periodization
The most commonly used periodization model. It is a gradual increase in intensity or volume over time.
The image shows a 4 week block, where each week you step increase each week and deload on the 4th week.
This would be the long term version. Over time you are able to do more and more work - from increases in volume and/or intensity.
Another version of the linear method involves retaining the same volume and intensity across multiple weeks before adding a step increase. The image above shows 3 weeks of Flat Loading (no change), but if I used this method I would stick to 2 weeks of flat loading then add a step increase. With a deload week every 4-6 weeks, instead of every 3.
The traditional approach uses an increase in intensity over time with a drop in volume. Start with higher volume/lower intensity and switching to higher intensity/lower volume. This method would focus on hypertrophy first then strength.
Liner programs are effective and simple to implement. When in doubt use this method. Slowly increase over time.
The Long Duration Isometric Holds program is a good example. Starts with shorter hold times and builds to longer holds times over 4 weeks.
The Block Strength Program also has some linear components. Volume decreases across each 4 week block, as intensity increases.
Undulating periodization
An approach that varies the training load within each week. Daily and weekly fluctuations in the volume and intensity.
Undulation allows for higher variation in training, and a better ability to manage fatigue.
As a collegiate strength coach, I utilized undulation strategies to optimize based on practice loads. Typically not a necessary method for most people, as a few training session per week are the only physical stressors.
As a normal working person - If you know you travel consistently for work or work late throughout the week you can always schedule lighter days on the day after, and schedule more intense days when you are not as stressed or fatigued.
Example:
Monday - 85% 1 RM - Moderate volume
Wednesday - 90+ % 1RM - Low Volume
Friday - 70% 1RM - Higher Volume
With this layout, I would potentially add a 2-3% step increase each week, for 3 weeks, then deload on the 4th.
Example 2 - Graphical Representation
Here are a few versions of undulating models, showing variations at a weekly level, instead of on the day level as I have described above.
Conjugate periodization
The art of training multiple physical qualities simultaneously, strength, speed, and power.
While specificity is important, you can improve by training for multiple physical qualities at the same time. Each day may look similar but the execution will be slightly different.
Day 1 - Strength
Day 2 - Speed
Day 3 - Power
You are raining multiple performance qualities simultaneously and adjusting the focus of your training over time. Gradually transitioning from a focus on absolute strength to speed,
This method is more complicated and I would suggest focusing on developing a baseline level of strength and training experience before jumping into this type of training program.
Block periodization
An approach that involves breaking up the training program into shorter, more specific blocks. Each block focuses on a specific training goal, and is designed to build upon the previous block. The focus is on maximizing training adaptations over a much longer period of time.
Example - A sequence of programs that develop a range of physical qualities.
Aerobic Development - GPP Block - Long Duration Isometrics
Aerobic with an emphasis on Strength Development - Strength Intervals
Hypertrophy, then Strength - Block Strength or APRE (if following the whole program)
Combining Strategies
There are no right or wrong answers to periodization. As long as your program follows the principle of progressive overload and is planned, it is periodized.
That’s all you need to know.
Many programs utilize multiple periodization strategies at once. The only one that can truly stand alone is Linear. Everything else is typically combined with one or more components from other strategies.
Each strategy can provide specific benefits based on the situation and needs of an individual, but at the end of the day, make sure you are doing just a little bit more every week.
Some weeks your total volume may only increase by 5 lbs or none at all - That is perfectly fine. You have to consider the big picture and focus on long term increases.
If you found any part of this post helpful, share with a friend. When Strength Protocol grows, we all benefit.
As always, if you have questions or if something is unclear, leave a comment below.
-Milo
DISCLAIMER
This is not Medical advice. Consult a medical professional before starting any workout program, or supplement protocol.
Image References
Bompa, T. O., & Haff, G. G. (2018). Periodization: theory and methodology of training. Human Kinetics.