Optimizing Strength Training : Designing Nonlinear Periodization Workouts

by Kraemer, William

• ISBN13: 9780736060684
• ISBN10: 0736060685
• Edition: 1st
• Format: Paperback
• Copyright: 2007-07-10
• Publisher: Human Kinetics
• More Book Details
• Purchase Benefits

Summary

The strength training strategy of linear periodization has long been recognized as an efficient system of resistance training. But-until now-no one had researched the potential benefits of a nonlinear periodization training program. Authors William Kraemer and Steven Fleck delve into nonlinear, or undulating, periodization to examine how a systematic session-by-session change of training intensity and volume can improve performance beyond what is expected with traditional weight training. They explain how nonlinear periodization works and then demonstrate how to create nonlinear periodization training programs. Fitness professionals and coaches will discover that this unique training style reduces the boredom for their clients and athletes, and ensures adequate recovery time from the rigors of training. Book jacket.

Author Biography

Steven J. Fleck is Chair, Sport Science Department, Colorado College, Colorado Springs, CO.

Table of Contents

Preface	p. vii
Acknowledgments	p. ix
Periodization of Resistance Training	p. 1
Eastern European Influence on Periodized Training	p. 2
Classic Strength and Power Periodization	p. 5
Efficacy of Classic Strength and Power Periodization	p. 8
Nonlinear Periodization	p. 12
Efficacy of Nonlinear Periodization	p. 15
Efficacy of Session-by-Session Variation	p. 21
Impetus for the Flexible Nonlinear Approach to Periodization	p. 22
Training Principles	p. 27
Specificity	p. 27
Progressive Overload	p. 33
Training Frequency	p. 36
Acute Program Variables	p. 41
Exercise Choice	p. 41
Exercise Order	p. 46
Number of Sets	p. 51
Training Intensity	p. 53
Length of Rest Periods	p. 60
Practical Considerations	p. 65
Comparison of Periodization Models	p. 66
Physiology of Nonlinear Periodization Workouts	p. 73
Optimal Program Sequencing	p. 76
Master Schedules	p. 79
Individualization	p. 81
Readiness to Train	p. 83
Workout Design	p. 87
Base Program Phase	p. 87
Exercise Stimuli	p. 89
Standard Workouts	p. 90
Active and Total Rest Days	p. 98
Assessment	p. 101
Preexercise Assessments	p. 101
Alternative Workouts	p. 105
Evaluating Training Progress	p. 106
Training Tips and Tools	p. 147
Training Logs	p. 147
Choice of Exercise	p. 158
Muscles Exercised	p. 159
Muscle Soreness, Tissue Damage, and Recovery	p. 163
Aging Considerations	p. 164
Youth Considerations	p. 165
Gender Considerations	p. 167
Case Studies	p. 171
Appendix	p. 209
Glossary	p. 215
Bibliography	p. 225
Index	p. 235
About the Authors	p. 245
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