Progression - Practical applications of Periodization & Tapering* (Will have to update using pgs 79-86)

Question 1

How do you integrate linear periodization in a program? Give an example.

Answer 1

“Whether your goal is to be as big as possible or as strong as possible, you will start regularly testing your strength…To set yourself up to let fatigue dissipate, and to display the fitness you’ve developed in training in order to achieve peak performance when testing, you’ll be decreasing volume in the period preceding your 1RM or AMRAP testing. Additionally, to follow the principle of specificity, you would be best served to use higher intensity loading in the training period leading up to your testing because the testing is of course, also high intensity. Doing so will ensure you are prepared to display your strength to the best of your ability so you can gauge your progress, and will mean that you are following a linear periodization plan.”

Question 2

Give an example of an integrated (using DUP/WUP and or block periodization elements) linear periodization program

Answer 2

• The intermediate progression is followed, with week 4 being a deload.
• During phase 1, the 10-14 rep range is utilized on day 1, the 7-9 rep range on day 2,
• and the 4-6 rep range on day 3.
• Phase 2 is the same, except it uses the 8-12, 6-8 and 3-5 rep ranges instead.
• Instead of a deload as is performed in week 4, in phase 3 a taper is performed whereby the last day is replaced with an AMRAP to gauge progress.
• Thus, while this is a linear periodized program, it contains elements of DUP and block periodization.

Question 3

Give an example of block periodization

Answer 3

For more information refer to pgs 81-83 in TM&SP

Question 4

Give an example of DUP/WUP

Answer 4

Question 5

How do you taper?