So last Monday, December 15th we started a new 12 week block of training. For a good portion of our strength work this cycle we are just going to be working on what is called linear periodization. This is one of the most basic ways to attack strength training and while often people will say it doesn’t work well for advanced lifters that is just not true, and for newer lifters this is often the way to get the most bang for your buck. The idea is really quite simple, do a little more each week, by adding a little more weight to the bar each week your body should respond by growing stronger. Eventually you’ll have to tap out as you just can’t keep adding weight forever, but this is a very basic, and tried and true method of getting stronger for both beginners and advanced lifters.

Depending on the programming you are following you may be doing anywhere from one of your movements in this manner, to upwards of 5 of them.

Fitness: Front Squat, Deadlift, Bench Press, and Barbell Lunge

Sport: Front Squat

Competition: Front Squat, Press, Back Squat, Overhead Squat, and Push Press

So the key to success with following a programming like this is starting in the right area and not making jumps that are too big. For example, I just brought Dani through this with a different variation for her Strict Press. She did a 5×5 with the 5th set at Max Reps. Her previous 5RM for Strict Press was 113lbs. We started low, I believe around 83lbs and built up all the way to last week where she hit 5 sets of 5, at 118lbs. That’s a 5LB PR for 5 sets, which is huge.

Last week a bunch of percentages were given for those following the Sport and Competition programming. Those percentages aren’t perfect for everyone, and in fact they are completely wrong for some, they are rough starting points, find what works for you. For instance I saw at least a couple of people fail there Front Squat Singles last week, obviously if you can’t even hit your 90% you’re starting way too heavy! The goal is going to be to add somewhere between 2.5lbs and 5lbs each week for as long as you can. Once you can no longer complete the prescribed weight for the given reps, you’ll step back 6 weeks and then try and build back up. SO, make sure you are starting at a weight that you not only feel confident in doing, but you feel confident in adding incremental amounts to each week for the next 8-12 weeks. If you only make it 3 or 4 weeks you won’t have as much success. The last piece of advice I can give you is that if the percentages feel too heavy then bring the weight down and bring it down lower than you think you should, you’re better off starting too low then a little high.