The National Strength and Conditioning Association

presents

Flexible Non-Linear Periodization

with…
William J. Kraemer, PhD. CSCS, *D, FNSCA,
FACSM
April 25th, 2012
NSCA Webinar Series
 Seminar Outline
• Go over some of the theoretical basis for the
unplanned non-linear method
• Go over some case study histories of athletes
to learn to set the base
• Go into the weight room and evaluate some
performance aspects of the approach.
PRINCIPLES OF RESISTANCE TRAINING
• Program Variation “Periodization”:
ä For optimal strength gains, variation in
the volume and intensity of training is
necessary.

äPlanned periods of rest are also vital for

an effective program
 Basic Terms

• Intensity- the resistance used in an exercise

• Volume – total amount of work (sets x reps x

intensity) performed in an exercise or in a
total workout, or over an entire training cycle.
 Basic Terms
• Repetition Maximum – The number of
repetitions allowed by a given resistance, e.g.,
1 RM, 10 RM

• Repetition Maximum Zone – a range of

repetitions, typically 3 that is used to create a
training stimulus, e.g. 3-5 RM
 Basic Terms
• Percent of 1 RM – A resistance that is
calculated as a percentage of the maximum
amount of weight that can be lifted for one
time (i.e., 1RM). Typically, used in exercises
such as power cleans or other pre-Olympic
lifting exercises
 Dr. Hans Selye’s
General Adaptation Syndrome

Performance Plateau

Rebound

Alarm
Distress
Adaptation

Stress

Time
 Acute Program Variables

• Choice of Exercise
• Order of Exercise
• Resistance or Intensity Used
• Number of Sets
• Rest Period Lengths between sets
and exercises
 Choice of Exercise
• A host of exercises can be utilized with a given workout. Some
exercises will stress the core large muscle groups or the prime movers
in the joint’s action while other exercises focus on the smaller muscle
groups or muscles that are used as assistant movers. The choice of
exercise is a key variable in any workout protocol. It sets the stage for
the muscles that will be stimulated. In brief choice of exercise does
the following as it:

• 1. Dictates the muscle or muscles that are activated to produce the

given movement and in part determine the angle of the exercise.

• 2. Dictates if it is a free form exercise where you control with free

weights all of the direction of motion or if it is a fixed form exercise in
which the path of movement is set from the start to the finish.
Proper fit is essential for fixed form exercises in that you need to be
properly positioned in the equipment in order to perform the
exercise. (for more detailed explanation of exercise techniques see
Kraemer and Fleck, (2005).
 Choice of Exercise…continued
• 3. Dictates the type of muscle action you are performing,
some pieces of equipment have both a concentric and
eccentric loading while other such as hydraulics so popular
in the “Curves” workout have only a concentric resistance
which means there is only resistance when you push and
pull as no force is going in the opposite direction of the lift.
In this case you would need to do double the repetitions
your do to get the same effect as a normal
concentric/eccentric repetition.

• 4. Dictates the modes of exercise e.g., dynamic constant

external resistance, isometric, isokinetic, pneumatic,
hydraulic, free weights, stack plate machines etc. Thus the
equipment you workout on will also have a role in the
training effects you gain in a training program.
 Order of Exercise
• The order of exercises will in part dictate how much force
and power can be produced during the lift. For example,
power exercises put at the end of the workout may not
allow the individual to generate maximal power in the
movement. Similarly if one puts the heavy lifts at the
end of the workout, maximal force may not be attained.
In some cases complex workout routines are used to
augment power but the exact guidelines for success has
remained elusive. Thus, in this non linear approach we
recommend the large muscle groups or complex multi-
joint power exercises be placed in the beginning of the
workout to assure quality performance.
 Resistance Used
• In the non-linear programs this is the vital key as it determines how
many motor units are activated in an exercise movement. Heavier
loads performed with enough volume will activate more tissue then
lighter loads. With lighter loads the muscle tissue that is not
activated will be allowed to recover. It will only play a passive role in
movement but be affected by the local environment of the activated
muscle, e.g., if there is high lactate production in one set of fibers,
the fibers that are not activated will absorb some of the lactate.
Thus, it is the activated muscle that will become fully trained and
with non-linear periodization this process is varied over the days and
week rather than months. Resistances are best determined using
the RM zone or range or % of 1 RM where going to near failure is
difficult (e.g., Olympic lifting movements or very small muscle
groups).
 Number of Sets
• Not all workouts or exercises have to have the
same number of sets. The number of sets is
part of the volume equation (sets x reps x
intensity) and in any periodized training
program including non-linear ones, volume
can be manipulated from very low to very high
to gain benefits from optimizing recovery to
creating an overreaching stimuli.
 Rest between Sets and Exercises
• With more research coming out each year, rest period length
between sets and exercises continues to set the stage for a number
of factors from the number of reps that can be performed with a
given load to metabolic demands it can create in a workout.
• In general research has shown that rest periods under 2 minutes are
relatively short, especially for the beginner or non-body builder and
rests periods greater than 5 minutes typically are used for maximal
effort strength or power performances.
• The concept of quality versus quantity comes to play in this acute
program variable. Short rest programs will dictate a higher metabolic
demand and potentially lower forces and power outputs in a
workout.
• This may be appropriate for endurance related training or
hypertrophy/definition training but may not be optimal for
developing pure power or 1 RM strength in a lift. Each workout can
manipulate this variable to gain a given characteristic.
 Example Process
• Challenge: To determine for a given day which
is the best workout to do.

• Need: Develop a plan for six two week cycles

as you need this for check offs.

• Action: Make a determination for the

individual or the team as to what workout to
do that day. (Training Diagnosis)
 Determining Training Status or Potential
that DAY…………of the Athlete
• History, Age

• Prior practice, conditioning, or game stressors

• Fatigue Ratings

• POMS

• Performance
 How Can one Train but Rest Muscle Tissue
when using Non-Linear Periodization?
• Workouts are varied each time based on several
possible factors including:
– priority of training for the 8-12 week cycle

– trainability and fatigue level of the athlete

– load differences and different recruitment patterns

based upon the SIZE PRINCIPLE of motor unit
recruitment
 Size Principle
• Motor Unit = Motor Neuron and Associated
Muscle fibers……..
• Motor Units range from low number of fibers,
small to larger cross-sectional area size fibers, type
I slow or Type II fast twitch fibers……. Range of
functional abilities to produce force and
power…..in a given muscle
• Motor Units recruited by a “size factor” to meet
the demands of force or power production…….
• Spread of motor units over loading range……….
 LIGHT 2 sets of 12-15 RM TRAINING ZONE

Rested tissue

Moderate Heavy 3 sets8-10 RM TRAINING ZONE

Activated Tissue

Heavy 3-5 sets of 3-5 RM TRAINING ZONE

 With training force is consolidated to a smaller area
to increase the amount of force per cross-sectional area
leaving the remaining tissue non-activated.
Activated

Non-Activated

Pre-Training POST-Training

BASIS FOR PERIODIZATION OF TISSUE TRAINING

Threshold SIZE PRINCIPLE

HIGH High Threshold Motor Units

Asynchronous Recruitment

Low Threshold Motor Units

LOW

Force Production
 SIZE PRINCIPLE
Recruitment threshold

HIGH
Power 1-5 RM

6-10 RM

12-20 RM
LOW

Low High
Force Production
 SIZE PRINCIPLE
Recruitment threshold

HIGH
Power 1-5 RM

6-10 RM

12-20 RM 71% Type II

LOW
Strength Power Athlete

Low High
Force Production
 SIZE PRINCIPLE
Recruitment threshold Endurance Athlete Vastus Lateralis

HIGH

Type I Motor Unit

LOW 80% Type I muscle Fibers

Low High
Force Production
 SIZE PRINCIPLE
Recruitment threshold 80 Year old women Vastus Lateralis

HIGH
No Type II muscle fibers

Type I motor Unit

LOW

Low High
Force Production
Example Program
Non-Linear Periodized Program (planned Schedule)
___________________________________________________________

This protocol uses a 5 day rotation.

Monday Wednesday
2 sets 12-15 RM 6 sets of 1-3 RM

Friday Monday
3 sets of 4-6 RM Power day- 10 sets of 1-2 reps at 30% of 1 RM

Wednesday
4 sets of 8-10 RM

____________________________________________________________
Rest is then Planned after 8-
12 weeks of a non-linear
periodized training cycle
 Workout Types

• Very heavy
• Heavy • Low to High Volume
• Moderate • Short to Long Rest
• Light • Pre-Exhaustion/Complex
• Very Light • Others
• Power
• Active Rest
• Complete Rest
 Keys to Non-Linear Periodization

• Cycling workouts of different types each day

• Prioritizing for individual athlete
• Determining training readiness for a given
workout
• Training core and assistance exercises for
different purposes (can vary or keep more
constant assistance exercises depending on
specific muscles involved)
 Non-Linear Basics
• After a Needs Analysis
• Decide on the goals of the 12 week mesocycle
• This will determine what workouts will
dominate in the cycle while keeping the other
trainable characteristics going
• Develop individual workouts and then apply
or change up when using a flexible
implementation program style
 Trainable Neuromuscular
Characteristics
• Hypertrophy

• Local Muscular Endurance

• Maximal Strength

• Power
 Keys to flexible Non-Linear
Periodization
• Cycling workouts of different types each day
• Prioritizing for individual athlete
• Determining training readiness for a given
workout
• Training core and assistance exercises for different
purposes (can vary or keep more constant assistance exercises
depending on specific muscles involved)
 Example 12 Week
Master Schedule
Sample Macrocycle (Endurance/General Preparation Emphasis)
Week 1 2 3 4 5 6 7 8 9 10 11 12

3-Day LMM L VL H MHL VL H L MML LMH VL M L H VL M L L VH M M VL L M VL VL H L

workout

sequence

L = Light workout
H = Heavy workout
VH = Very Heavy workout
P = Power workout
An “Active Rest Day” can be used for any workout if needed.
 Possible Reasons for of This Cycle

• For a beginner using a non-linear program

• A recovery cycle, unloading high threshold
motor units
• New exercises being integrated into a
program
• Other
 Example 12 Week
Master Schedule
Sample Macrocycle (Hypertrophy/Strength Emphasis)
Week 1 2 3 4 5 6 7 8 9 10 11 12

3-Day HMM LMH MHL MHL M H VH LMH HML LLM H L VH MMH L M VH MML

workout

sequence

L = Light workout
H = Heavy workout
VH = Very Heavy workout
P = Power workout
An “Active Rest Day” can be used for any workout if needed.
Possible Reasons for of This Cycle

• Focus on promoting endocrine basis for

muscle growth signaling
• Unloading for strength
• Base strength for training program
• Improve buffering systems
 Master Schedules

Sample Macrocycle (Strength Emphasis)

Week 1 2 3 4 5 6 7 8 9 10 11 12

3-Day H L VH L VH M HMM HPH L H VL P VH L P H VL L VH H HHL H VH L LHP H L VH

workout

sequence

VL = Very light workout

L = Light workout
H = Heavy workout
VH = Very Heavy workout
P = Power workout
An “Active Rest Day” can be used for any workout if needed.
Possible Reasons for of This Cycle

• Focus on strength with maintenance of power

• Peaking phase for strength

• Base strength for training program

 Master Schedule

Sample Macrocycle (Power Emphasis)

Week 1 2 3 4 5 6 7 8 9 10 11 12

3-Day H PVH LPM HPP HPH P H VL P VH L P P VL LPH PPL HPL LHP P P VH

workout

sequence

VL = Very light workout

L = Light workout
H = Heavy workout
VH = Very Heavy workout
P = Power workout
An “Active Rest Day” can be used for any workout if needed.
Possible Reasons for of This Cycle

• Focus on maximal mechanical power

• Neural dominant program

• Peaking for power while maintaining strength

 Case Study Examples

Flexible NON-Linear Choices

 A Few Common Questions
• Does everyone have to do the same workout
sequence?
– How do I manage this?

– What are the advantages of this approach?

– What do I have to compensate for?

• Individual versus team sports
 Case Study 1

• Scenario: It is the pre-season and a football player

comes into the weight room after a 30 minute sprint-
agility workout conducted by an assistant football
coach.

• This workout was unexpected and he says he feels

fatigue primarily in his legs. You have him scheduled
to do a power workout with high pulls, power
snatches, and power cleans along with some upper
body medicine ball exercises. What are your options
and how do you proceed?
 What is the best approach?
Option 1 ? Option 2?
• Check what the prior
• Continue on with the
workout was if heavy move
workout as planned
to a light recovery workout
• Expect lower levels of load with low volume to
power allow recovery.
• Coordinate with sport
coaches as to what they are
planning.
 Case Study 2
• Scenario: The women’s basketball team
comes into the weight room after a pre-
season practice at 6 PM which is a new time
for their conditioning workout. This is the
time the coach has given you for your
conditioning sessions with the team. All of
the players have been involved in a year
round training program. You have them
scheduled for a very heavy workout using
90-95% of their 1 RM in a 2-3 RM training
zone in four multiple joint exercises, hang
pulls, squat, bench, and push press. What
are your options and how do you proceed?
 What is the best approach?
Option 1? Option 2?
• Since they had practice and
• Examine their prior reps
are not use to training
and performance at this
under conditions of fatigue,
load and then evaluate their
concerns for stains in
ability to lift the scheduled
muscles fatigued in practice,
weight on the first set, if
makes one decide that a
they can do the reps with
light to moderate load
the load continue, if not
workout should be used in
default to a moderate 8-10
this first training session
RM zone or 75-80% load
after the practice
 Case Study 3
• Scenario: During a pre-season workout, an
800 meter track athlete comes into the weight
room and she is scheduled for a short rest
circuit to help develop her buffering
mechanisms for toleration of the acidic
changes that occur with an 800 meter race.
After three exercises she feels nauseous and
dizzy. What are your options and how do you
proceed?
 What is the best approach?
Option 1?
• Have her continue on as
she need to get used to the
type of physical challenges
she will face in the 800m as
this is a sign of a good
workout!
Option 2?
• You need to stop the
workout. Have her see the
trainer or team physician as
these are symptoms of
being sick not a good
workout!
 Case Study 4

Scenario: The wrestling team comes into the

weight room at 6 AM for an in-season
workout. Some of the wrestlers had a meet
last night. You have them scheduled for a
power workout with power cleans and push
presses along with some injury prevention lifts
for the shoulder. What are your options and
how do you proceed?
 What is the best approach?
Option 1?
• Let them all do the workout
as there is no other time to
get this power workout in
with a day to follow.
Monitor their performance
and decide after that if they
can continue
Option 2?
• Send the wrestlers home to
rest and reschedule a light
workout for the day after
the meet. The wrestlers
who did not wrestle
continue on and monitor if
they can do the workout
with high enough power
outputs e.g., >90% of PR
Peak power
 Case Study 5
• Scenario: The workout starts on a very heavy
day for the bench press and squat. The athlete
cannot event do a repetition in the bench or
the squat. Scheduled for 2-3 reps at 95%.
 What is the best approach?
Option 1?
• You first check what the
training history is for the
athlete. This might be acute
nonfunctional overreaching.
A total rest day might be the
best to help recover from
acute overreaching.
Option 2?
• You drop the weight and
continue on with the
workout to maintain the
sequence of strength
enhancement which is the
focus of the program
element.
 The National Strength and Conditioning Association
Would like to Thank:

William J. Kraemer, PhD. CSCS, *D, FNSCA, FACSM

Thank you for presenting on:

Flexible Non-Linear Periodization