Periodisation

As I said yesterday, I have started to follow non-linear periodisation programme for my strength training. This is to run alongside my climbing and running, and hopefully not impinge on either.

NB in this blog a microcycle is a week, mesocycle is a 4 week block, macro cycle is the whole block, normally 3/4 mesocycles

There are two types of periodisation - linear and non-linear.

The linear model is the classic one, that reaches a peak just before a competition. In the world of recreational climbing, this could be the build up before a big trip, with that being when you would want to peak. The intensity of the training gradually increases over microcycles. It is normally structured like so:-

Hypertrophy/endurance phase
Low sets, high reps, low weight (65-75% 1RM), low rest

Strength phase
Med sets, med reps, med weight (75-85% 1RM), med rest

Strength/power phase
High sets, low reps, high weight (85-93% 1RM), high rest
also with power exercises power clean, push press, deadlift - explosive

Competition phase
High sets, very low reps, very high weight (>=95%, lighter for power), very high rest

Active rest
Competition time

The non-linear model varies the intensity and volume throughout the microcycle:-
'Heavy' day - high sets, low reps, high weight (85-93% 1RM), high rest
'Light' day - low sets, high reps, low weight (65-75% 1RM), low rest
'Power' day - high sets, low reps, varied weight (30-60% 1RM), high rest
'Moderate' day - med sets, med reps, (75-85% 1RM), med rest

eg 3 day non-linear
1) 5 sets, 3 reps 'Heavy'
2) 3 sets, 10 reps 'Light'
3) 4 sets, 6 reps 'Moderate'

The mesocycles can vary the load, eg 'Heavy' -
1 - 85% 1 RM
2 - 90% 1RM
3 - 93% 1 RM

The main reason I am using a non-linear programme is that the systematic variation in training can give adequate recovery from the training. With my job as a route setter and my climbing training this is something that I need. In the latter phases of the linear periodisation, it can put extra strain on the body and recovery time has to increase. It would be difficult to do 4 heavy workouts in a week!
According to studies non-linear could be more effective at promoting strength gains than linear as:-
1) the athlete is not exposed to continually greater training intensity
2) it applies less training stress and therefore less accumulated neural fatigue.

So there you go. I'll post my own programme soon.

Also today, did a 5km run with 5x 200m hill sprints, a 2 hr boulder session and my light weights session micro 1 :)