CSCS Linear Periodization
Jun 13, 2022Edited by: Danielle Abel
Seasonality of Training
Linear periodization allows you to manipulate the training variables seasonally for athletes to reduce fatigue and maximize sport adaptations.
Seasonally means:
- Off-Season
- Pre-Season
- In-Season
- Post-Season
Training Volume
The primary goal of linear periodization is to be able to allocate the appropriate training volume to drive strategic adaptations for the athlete.
Strategic adaptations include:
- Hypertrophy
- Strength
- Power
Off-Season:
- Endurance & hypertrophy phase (50% intensity)
- Training frequency 4-6x per week
- Sets & reps: 3x10 or 3x15
- Sometimes referred to as general preparatory phase (GPP)
Pre-Season:
- Strength phase (75-80% intensity)
- Training frequency: 3-4x per week
- Sets & reps: 3x8 or 3x10
- Reduced volume, but intensity increases with more advanced movements
- Goblet squat in the off-season to a back squat in the pre-season
- Banded row in the off-season to a machine row in the pre-season
- Romanian deadlift in the off-season to a conventional deadlift in the pre-season
The goal is for these movements to become more sport specific as you approach the season.
In-Season:
- Power phase (90% intensity)
- Training frequency 3-4x per week
- Sets & reps4x6 or 4x8
- Volume decreases and intensity increases further
We want to focus on power in the in-season since power only produces transient gains. Meaning the explosive power adaptions are short-lived so you want to maximize these during the in-season for carry-over into the athlete’s sport.
We also want to minimize fatigue for the athlete in-season. Since endurance-based, high-volume training produces high levels of central & peripheral fatigue we want to avoid this during the in-season.
During the in-season we want the majority of the athlete's movements to be focused on their sport with less fatigue coming from endurance and strength-based training.
Power Phase Movement Examples:
- Plyo Push-up
- Heavy trap bar deadlifts
- Rope sled row
- Med ball throws
- Swiss ball stir the pot
In summary, linear periodization gives you a straightforward approach to programming that’s organized into 3 distinct adaptation phases, driven by the seasonality of the sport.
Support & Courses Available
Ready for even more support? Our Program Design 101 Course teaches you exactly how to organize an annual training plan and provides sport-specific examples, and even includes done for you programming templates by phase. Click the link here to check it out.
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