Optimizing Strength Training: Designing Nonlinear Periodization Workouts

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Optimizing Strength Training: Designing Nonlinear Periodization Workouts By William Kraemer and Steven Fleck

© 2007
Book 256 pages
ISBN-13: 9780736060684

Product Description

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 and explored the potential benefits of a nonlinear periodization training program.

Authors William Kraemer and Steven Fleck delve into nonlinear, or undulating, periodization to examine how it can result in long-term fitness and performance gains by adding more variety to workouts and optimizing each training session. In doing so, Dr. Kraemer and Dr. Fleck pioneer this newest periodization training technique and have become the leading proponents of this unique training method. Their innovative approach to strength training is shown to facilitate the training process and enhance performance, a fact Dr. Kraemer has demonstrated in several ongoing studies with basketball teams at the University of Connecticut.

Optimizing Strength Training: Designing Nonlinear Periodization Workouts explains how nonlinear periodization works and then demonstrates how to create nonlinear periodization training programs, including programs for special populations. Readers will learn that by creating different workouts for each day, they can emphasize exclusive training styles in every workout to maximize adaptation as well as ensure adequate recovery from the rigors of training. Fitness professionals and coaches will discover that this unique training style reduces the boredom encountered when using similar workout protocols for two to four weeks at a time and therefore lends itself to creating a more satisfied client base.

Using practical and user-friendly terms, the authors provide the knowledge required for understanding nonlinear periodization and training principles, selecting acute program variables, and discerning the practical considerations of nonlinear periodization before undertaking training. They also provide sample workouts using nonlinear periodization methods and discuss critical assessment techniques for evaluating the effectiveness of a program and determining training readiness. Fifty case studies at the end of the text serve as an exceptional feature for grasping a realistic approach of how nonlinear periodization meets physiological and scheduling demands while achieving optimal training goals.

No other book on the market teaches how to design, implement, and assess a nonlinear workout program. With knowledge gained through Optimizing Strength Training: Designing Nonlinear Periodization Workouts, professionals, coaches, fitness enthusiasts, and students will find themselves on the cutting edge of resistance training, able to employ this unique method of training that leads to superior performance.


Chapter 1. Periodization of Resistance Training

Eastern European Influence on Periodization Training

Classic Strength and Power Periodization

Efficacy of Classic Strength and Power Periodization

Nonlinear Periodization

Efficacy of Nonlinear Periodization

Efficacy of Session by Session Variation

Impetus for the Flexible Nonlinear Approach to Periodization

Chapter 2. Training Principles


Progressive Overload

Training Frequency

Chapter 3. Acute Program Variables

Exercise Choice

Exercise Order

Number of Sets

Training Intensity

Length of Rest Periods

Chapter 4. Practical Considerations

Comparison of Periodization Models

Physiology of Nonlinear Periodization Workouts

Optimal Program Sequencing

Master Schedules


Readiness to Train

Chapter 5. Workout Design

Base Program Phase

Exercise Stimuli

Standard Workouts

Active and Total Rest Days

Chapter 6. Assessment

Preexercise Assessments

Alternative Workouts

Evaluating Training Progress

Chapter 7. Training Tips and Tools

Training Logs

Choice of Exercise

Muscles Exercised

Muscle Soreness, Tissue Damage and Recovery

Aging Considerations

Youth Considerations

Sex Considerations

Chapter 8. Case Studies


A reference for strength and conditioning coaches, health and fitness professionals, personal trainers, athletes, fitness enthusiasts, and weight trainers. Also a supplemental text for students in the fields of strength and conditioning, health and fitness, personal training, exercise and sport science, and coaching.
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