It is important to develop a master schedule for the macrocycle even when using either a scheduled or flexible nonlinear program. With the flexible nonlinear approach, a trainee checks off a workout when it is completed. Schedules can be created for any number of workouts per week. Three or four weight training days a week are typical for most athletes, especially considering other conditioning demands. It is also important after each mesocycle to have a period of 1 to 2 weeks of active rest. On a given weight training day, an active rest day may be required even if it is not planned for, especially within the context of various sports during the in-season (see tables 4.1 to 4.4).
Ultimately, it is important to have a master plan for each mesocycle and determine the priorities for the workout that must be performed.
In a planned nonlinear program, a trainer or trainee can intentionally place the workout sequence on the calendar.
table 4.1 sample mesocycle With emphasis on power
Week 1 2 3 4 5 6 7 8 9 10 11 12
Workout sequence
Day 1 H L H H P P P L P H P P
Day 2 P P P P H VH P P P P H P
Day 3 VH P P H VL L VL H L L P VH
VL = Very light intensity workout. H = Heavy intensity workout.
L = Light intensity workout. VH = Very heavy intensity workout.
M = Moderate intensity workout. P = Power workout.
An active rest day can be used for any workout if needed.
table 4.2 sample mesocycle With emphasis on strength
Week 1 2 3 4 5 6 7 8 9 10 11 12
Workout sequence
Day 1 H L H H L P P L H H L H
Day 2 L VH M P H VH H VH H VH H L
Day 3 VH M M H VL L VL H L L P VH
VL = Very light intensity workout. H = Heavy intensity workout.
L = Light intensity workout. VH = Very heavy intensity workout.
M = Moderate intensity workout. P = Power workout.
An active rest day can be used for any workout if needed.
In the flexible nonlinear periodization model, the athlete has to have a plan. But the days on which specific sessions will take place are only tentative; each type of session is dependent on the ability of the athlete to do the workout. The flexible nonlinear periodization is more dynamic and may be more effective in getting the best out of the trainee during a given training session. Again, each mesocycle will have a priority element that may dominate the workout number (e.g., power workouts), or in fitness sequences the trainee may bal-ance the workouts among all of the training elements (e.g., strength, local muscular endurance). Trainers and athletes must consider what acute program variables are to be periodized over a mesocycle and macrocycle and then use the microcycles to define them.
A master plan functions as a guide for the goals of the training cycle. With the scheduled nonlinear program, the type of session to table 4.4 sample mesocycle With emphasis on endurance and general preparation
Week 1 2 3 4 5 6 7 8 9 10 11 12
Workout sequence
Day 1 L L M VL M L VL H L M L VL
Day 2 M VL H H M M M VL L M M H
Day 3 L H L L L H L M VH VL VL L
VL = Very light intensity workout. H = Heavy intensity workout.
L = Light intensity workout. VH = Very heavy intensity workout.
M = Moderate intensity workout. P = Power workout.
An active rest day can be used for any workout if needed.
table 4.3 sample mesocycle With emphasis on hypertrophy and strength
Week 1 2 3 4 5 6 7 8 9 10 11 12
Workout sequence
Day 1 H L M M M L H L H M L M
Day 2 M M H H H M M L L M M M
Day 3 M H L L VH H VL M VH H VH L
VL = Very light intensity workout. H = Heavy intensity workout.
L = Light intensity workout. VH = Very heavy intensity workout.
M = Moderate intensity workout. P = Power workout.
An active rest day can be used for any workout if needed.
practical cOnSideratiOnS 81
be performed on a given training day is predetermined. However, with the flexible nonlinear program, the type of workout to be performed is decided on the day of the training session. Thus, the concept of flexible nonlinear periodization really refers to waiting until the day of the workout to make the decision about the type of training session to perform. Flexible nonlinear periodization does not mean there is no overall training plan or goals of the training cycle. It actu-ally means having a training plan for a given microcycle in order to understand if an athlete is able to meet the demands for adaptations needed. For example, if, because of other circumstances, an athlete cannot perform two power training sessions a week that emphasize power development, it is doubtful that the athlete will be able to make any progress on power development. So, in the subsequent microcycles, the athlete would have to compensate for the decrease in power development over the mesocycle by picking up those missed power sessions later in the mesocycle because the athlete must train a muscle group with a particular stimulus at least twice a week over a 12-week mesocycle. Thus, extenuating circumstances can affect a well-planned training program despite good intentions.
The decision about when to administer the workouts is the key factor in the flexible nonlinear program. There needs to be some level of confidence that the quality of the workout will be adequate to produce a training effect. Using both the art and science of con-ditioning helps in the challenge of making such decisions. For the strength and conditioning coach, personal trainer, and trainee, this requires some preliminary assessment and information immediately before the workout. During the workout the trainer and trainee can observe how the session is performed. And, using the workout log, they can determine how the performance progresses compared to prior workouts in the training cycle for a given workout type. If a decrease in performance or quality of the training session is seen, rest or an alternative workout is indicated.
individualization
Another factor that comes into play with the nonlinear approach is the individualization process for each workout. Individualized work-outs are the gold standard for any training program. With a nonlinear as well as a flexible nonlinear periodization approach, a trainer can carefully address the needs of each player or trainee. It has become obvious through both scientific studies and anecdotal information
from personal trainers and strength coaches that each person will respond uniquely to a given workout. Not all people will be ready to perform the same workout effectively on a given day. This underscores the problems with quality for a training session and also supports the use of a flexible nonlinear approach. Obviously individualization of workouts does present logistical problems from assessment demands and workout assignments that must be solved, particularly with large teams that train at the same time of the day. With the flexible nonlin-ear program, readiness to perform a certain type of session is tested and, if a trainee is not physically ready to perform the planned session, another type of session (i.e., an alternative session) is performed. The benefits of the flexible nonlinear approach are great when trainees are allowed to follow their own pattern of workouts toward a given training goal for a particular mesocycle.
Readiness to train on a given day is especially important in the flexible nonlinear approach to periodization training. Each athlete must perform a training program that is directed toward his or her own goals. While the overall requirements for the various trainable characteristics of muscle may be the same, the progression, timing, and approach of achieving them will differ individually because of the inherent genetic differences among athletes.
In nonlinear periodization, individualization of workouts becomes the cornerstone in determining what an athlete is capable of on a given day for optimal training.
practical cOnSideratiOnS 83