Linear Progression and Periodization

Posted by Brian PCF
May 22 2014



Our strength programming is built around both linear progression and periodization. Our progression on the power lifts: squat, deadlift, and press, is linear. More experienced athletes (lifting/training regularly for at least eighteen months) should be adding 5-10 lbs across all sets every time they do these lifts, hitting a plateau, backing off 5-15% (depending on how much their lifting, diet, training frequency, rest, etc, i.e., talk to a coach) and then working their way back up.

For experienced lifters and the olympic lifts (Snatch and Clean and Jerk), our progression is built around periodization and the simplest periodization method is the Prilepin table. So on oly days you’ll see 4x3x70%, 5x2x80% and 4x1x90%. These are based off your one rep max (1RM). With these you would add 5-10 lbs to your theoretical 1RM every cycle, meaning after you succesfully complete 4x1x90% and the next workout for that movement is 4x3x70%.

Like we mentioned last week, we’ll be cycling through lifts more frequently than Patriot’s programming, but following the same baseline plan: squat on Monday, upper body push on Wednesday, pull off the ground on Thursday. Post any questions to comments.

[Originally posted Potomac CrossFit 130506]

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