Fixed Intensity Progression (Periodization)
Fixed Intensity Progression (Pre-determined): Fixed intensity progression, also known as pre-determined intensity progression, is a periodization strategy in which training intensity changes are dictated by a predetermined plan, often based on an assessment prior to the beginning of a program. These adjustments may occur without consideration of the day-to-day variations in performance, recovery, or readiness.
Semantics and Contemporary Use: The term “fixed” is a reference to the intensity changes being determined prior to the session, as opposed to autoregulated strategies that may adjust session to session based on an individual’s state or performance during a session. Fixed intensity changes are common in traditional strength training programs where loads are recommended as percentages of a previously tested 1-repetition maximum (1-RM). The terms “fixed” and “predetermined" are used interchangeably, and many authors omit the term entirely and simply list the recommended sets/reps/loads.
Applied Example: A fixed progression program may include three 4-week blocks with intensity based on a pre-determined 1-RM maximum that may or may not be retested between phases. Increases in intensity occur regardless of an individual's session performance.
- Block 1: 70% of 1-RM for 10 reps/set
- Block 2: 80% of 1-RM for 6 reps/set
- Block 3: 90% of 1-RM for 3 reps/set
Related Content:
- Course: Acute Variables: Periodization Training
- Article: Periodization Training: Who needs it?
Periodization Training Terms:
- Frequency of Intensity Change
- Direction of Intensity Change
- Methods of Intensity Change
- Auto-regulated
- Fixed/Pre-determined
- Additional Terms
Frequently Asked Questions
What is fixed intensity progression in strength training?
- Fixed intensity progression, also called predetermined progression, refers to training programs in which intensity changes are scheduled in advance based on an initial assessment, often a one-repetition maximum (1-RM) test. Intensity increases occur according to the plan, regardless of day-to-day fluctuations in performance, recovery, or fatigue.
How is fixed intensity progression different from autoregulated progression?
- Fixed intensity progression follows a set schedule, while autoregulated progression adjusts intensity based on an individual's readiness or performance during each session. Autoregulated methods respond to how the athlete feels or performs, while fixed programs stick to the original plan.
What are the advantages of fixed intensity progression?
- This strategy offers structure, predictability, and ease of implementation, especially for beginners or group training environments. It allows for straightforward programming based on clear milestones, like changes in percentage of 1-RM over time.
What are the drawbacks of fixed intensity progression?
- Fixed intensity progression does not account for daily variability in fatigue, performance, or readiness. If the intensity is too high or too low for an individual on a given day, this may increase the risk of overtraining or lead to suboptimal adaptations.
Who should use fixed intensity progression?
- Fixed intensity progression may be ideal for beginners, individuals who prefer structured plans, or programs that require consistency (e.g., military or team training). More advanced lifters may benefit from incorporating autoregulation for better individualization.
Can fixed progression be combined with other periodization models?
- Yes. Fixed intensity progression can be applied within linear, reverse-linear, block, or undulating periodization models. The key distinction is that intensity changes follow a predetermined schedule, regardless of the overall structure of the program.