Linear periodization is a type of periodization training that progresses from low-intensity to high-intensity training. This sequential, "linear" progression is designed to promote continual adaptation and peak performance by gradually increasing training stress over time.

Semantics: The Brookbush Institute uses “linear” as an adjective to describe any program that progresses from low-intensity training to high-intensity training. This includes true linear (continuous), block linear (segmented), and weekly undulating linear programs. In each case, “linear” refers specifically to the overall direction of intensity progression over time, regardless of whether that progression occurs continuously (true linear), between blocks, or in weekly undulations.

Historical Context: Linear periodization was one of the first formalized models of periodization training, developed by Eastern European sports scientists in the mid-20th century. It was heavily influenced by Hans Selye’s General Adaptation Syndrome (GAS) (1), which emphasized the body's capacity to adapt to increasing levels of stress. Leonid Matveyev is often credited with developing the first comprehensive model of linear periodization based on GAS principles (2). Early linear models were applied primarily to Olympic athletes preparing for major annual competitions.

Comparison to Other Periodization Models:
Linear periodization differs from reverse linear and non-linear strategies, which either progress from high to low intensity or do not follow a sequential, linear progression. Daily undulating periodization may also be considered distinct, as the frequency of intensity changes makes it difficult to characterize as linear. While linear models remain foundational, research suggests that both linear periodization and daily undulating strategies may improve outcomes, particularly in experienced athletes. However, rigid adherence to linear progression may fail to account for fluctuations in recovery, performance, or individual readiness — factors that may be better addressed with autoregulated periodization.

Additional Content:

• Course: Acute Variables: Periodization Training
• Article: Periodization Training: Who needs it?

Periodization Training Terms:

• Periodization Training

• Frequency of Intensity Change
  • Daily Undulation
  • Weekly Undulation
  • Block Periodization
• Direction of Intensity Change
  • Linear
  • Reverse-linear
  • Non-linear
• Methods of Intensity Change
  • Auto-regulated
  • Fixed/Pre-determined
• Additional Terms
  • Macrocycle
  • Mesocycle
  • Microcycle

Examples

True Linear Periodization
A 6-week training cycle that continuously increases intensity each week without distinct training phases:

• Week 1: 3 sets of 12 reps at 65% of 1RM
• Week 2: 3 sets of 10 reps at 70% of 1RM
• Week 3: 4 sets of 8 reps at 75% of 1RM
• Week 4: 4 sets of 6 reps at 80% of 1RM
• Week 5: 5 sets of 5 reps at 85% of 1RM
• Week 6: 5 sets of 3 reps at 90% of 1RM

Although the above example is listing intensity by weeks, it reflects a continuous, unsegmented progression, where intensity increases weekly — a hallmark of true linear periodization.

Example 2: Block Linear Periodization
A 12-week program divided into three distinct phases, each characterized by a specific training goal and rep range:

• Weeks 1–4 (Hypertrophy Phase): High volume, low intensity
  3–4 sets of 10–12 reps at 60–70% of 1RM
• Weeks 5–8 (Strength Phase): Moderate volume and intensity
  4–5 sets of 6–8 reps at 75–85% of 1RM
• Weeks 9–12 (Power Phase): Low volume, high intensity
  4–6 sets of 3–5 reps at 85–95% of 1RM

Each phase represents a block with relatively stable training variables, followed by a shift to the next phase. While the program progresses linearly overall, this is considered block linear periodization due to the segmented structure.

Frequently Asked Questions (FAQs)

What is the goal of linear periodization?

• To systematically increase training intensity over time, guiding an individual toward peak performance during a predetermined testing or competition period.

How does linear periodization differ from non-linear periodization?

• Linear periodization follows a sequential progression from low intensity to high intensity. Non-linear periodization varies intensity and volume more frequently (e.g., daily or weekly), without following a fixed progression.

Is linear periodization effective for beginners?

• Yes. Linear periodization provides a simple, structured approach that effectively promotes progressive overload in novice and intermediate exercisers.

Can linear periodization be combined with other strategies?

• Yes. Research supports combining linear periodization with daily undulating periodization or autoregulated progression, particularly during long-term programming. These hybrid strategies may provide enhanced outcomes compared to linear progression alone.

Citations

1. Selye, Hans. "A syndrome produced by diverse nocuous agents." Nature 138.3479 (1936): 32–32.
2. Matveyev, L. P. (1977). Fundamentals of Sports Training. Moscow: Progress Publishers.