New Addition to this Blog Post
A new addition of 5 linear periodization self calculating spread sheets has been added to this blog post article. You can still read the older portion of the blog by scrolling down until you come to it.
The new addition contains 5 different programs which are based on different intensities. My belief is that different lifters require different intensities for optimum results. The programs range from high intensity to low intensity.
Some will assume high intensity is the best intensity. The best intensity is the one that produces the best long-term results, and I would be inclined to recommend Medium Intensity for most people as it provides enough intensity to stimulate strength without being so intense that it leads to burnout. At the same time, you may be an individual who needs more intensity or less intensity for optimum results, so choose the program that works best according to your own experience.
The 5 linear periodization programs contain the following levels of intensity.
High intensity sets = 0 to 1 rep in reserve
Medium high intensity sets = 1 to 2 reps in reserve
Medium intensity sets = 2 to 3 reps in reserve
Medium low intensity sets = 3 to 4 reps in reserve
Low intensity sets = 5 or more reps in reserve
I should also note that even though each program starts with a different level of intensity, all five programs finish with high intensity.
The spreadsheets start with the highest intensity first. Just scroll down within the spread sheet workbook to see the rest of the spreadsheets if you want to calculate the poundages for the other intensities.
Instructions
Each spreadsheet has a yellow box. Put your cursor on the yellow box and click on the box. Then type in your 1 rep max for the exercise you wish to perform by typing over the numbers in the yellow box. The spreadsheet should automatically calculate the poundages you should use for each week of the 14 week program.
Concerns About Volume
If you looked carefully at the 14 week cycle of any of the spreadsheets, you may have noticed that the volume (or number) of sets and reps drops very low during the last few weeks of the each 14 week cycle. This is not a problem for some lifters, but others will find that the volume is too low to keep making progress. You can solve this problem by adding one or two back of sets with lighter weight and more reps. For example, after reaching your top set, decrease the weight to 75% of your 1 RM and do one to two sets of five to six reps. A second option is to simply add enough sets and reps to your warm up sets to create a sufficient amount of training volume. A third option is to do one to three sets of six to eight reps for an assistance exercise. Use the following link for examples of assistance exercises.
The Best Assistance Exercises for Powerlifting and why you need them in your programme.
Start of Old Blog Post
Linear periodization has been used by countless champions and multitudes of lifters who have become enormously strong. Some base the amount of weight that they use each week on percentages that are calculated from a single rep max. If you happen to use this method, this article may prove to be very beneficial because a link to a downloadable self-calculating excel spreadsheet will be provided at the end of this article. The spread sheet is based upon the same 14 week linear loading program that was presented in the previous article. When you open the spreadsheet based routine, all you need to do is type in your single rep max for a given lift and the designated percentages for each week are calculated for you so that you don’t have to calculate the percentages yourself.
Percentage based training can be an effective way to communicate the specific training intensity that should be used each week if (and this is a big if) the percentages are based on a single rep max that is very accurate. If not, percentage training can be a disaster. In order to account for this, I believe in a loading system that allows for adjustments as you proceed through the 14 week training cycle. When you use the linear loading program provided, use the following guidelines to make periodic adjustments if necessary:
Guidelines for Adjustments
The Start of a Training Block
You should be able to start each separate three week block of reps using a steady even rep pace for all of the required reps reps. For example, during the first week of the three week block with ten reps, if you can do more than ten reps using a steady even pace, the single rep max that you are using for your calculations is too light and you should add five to ten pounds to it.
In contrast, if you begin your first week of a training block and your rep speed starts to slow down at the end of a set, the single rep max that you are using for your calculations is too heavy. If this happens, decrease the max you are using for your calculations until the percentage listed in the first week allows you to perform the required number of reps using a steady even rep pace for every rep without slowing down at the end of the set.
The Third Week of a Training Block
By the third week of each training block, it should be difficult to perform the required number of reps, but you should still be able to complete the required number of reps. If you can’t, the single rep max that you are using as basis for your calculations is too heavy and you need to decrease it enough to produce a percentage that allows you to complete the required number of reps.
On the other hand, if you are adding weight to the same number of reps for three weeks and still find it easy do the same number of reps during the third week, you must add weight to the single rep max that you are using as a basis for calculating your training percentages.
Every week should have the right feel. The first week of each three week training block should be somewhat challenging, but not so hard that you can’t add weight during the following two weeks. The last week of each three week block should be very challenging while allowing you to complete the required number of reps. If at any point your training is too hard or too easy, don’t wait until the end of the 14 week cycle to make adjustments for the next 14 week cycle. It is better to make adjustments as you go by increasing or decreasing the single rep max you are using for your calculations whenever necessary.
The 14 week program is also listed below, but it does not have the ability to calculate percentages for you, it only lists them. Best of training to you.
