Reverse Linear Periodization
Reverse linear periodization is a type of periodization training that progresses from high-intensity training to low-intensity training. This strategy reverses the progression performed during conventional linear periodization and is often used to progress from strength or power development early in a program to muscular endurance or work capacity later in the training cycle.
Semantics:
The Brookbush Institute uses “reverse linear” as an adjective to describe any program that progresses from high-intensity to low-intensity training. This includes true reverse linear programs (continuous) and block reverse linear programs (segmented). In each case, “reverse linear” refers to the directional decrease in intensity over time, regardless of whether that change occurs week-to-week or between training phases.
Historical Context:
Reverse linear periodization evolved as a modification of conventional linear periodization and has been explored in contexts where early development of strength or power is prioritized, followed by improved muscular endurance or general work capacity. This strategy has been studied in endurance sports, military training, and clinical rehabilitation settings. Although less commonly used in elite performance programming, reverse linear periodization remains a viable approach in specific populations and goals.
Opposing Strategies:
Comparison to Other Periodization Models:
Reverse linear periodization contrasts with linear periodization, which progresses from low to high intensity. Unlike non-linear models, reverse linear periodization follows a fixed, one-directional progression of intensity. Reverse linear periodization may be advantageous when a program aims to reduce neuromuscular load over time, improve tolerance to higher training volumes, or peak muscular endurance at the end of a training cycle. However, it may not be ideal when intending to peak strength or power at the end of a training cycle.
Related Course:
- Acute Variables: Periodization Training
Examples
Example 1: True Reverse Linear Periodization
A 6-week program that decreases intensity each week without defined phases:
- Week 1: 4 sets of 3 reps at 90% of 1RM
- Week 2: 4 sets of 5 reps at 85% of 1RM
- Week 3: 4 sets of 6 reps at 80% of 1RM
- Week 4: 3 sets of 8 reps at 75% of 1RM
- Week 5: 3 sets of 10 reps at 70% of 1RM
- Week 6: 2–3 sets of 12 reps at 65% 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 reverse linear periodization.
Example 2: Block Reverse Linear Periodization
A 9-week program organized into three phases of descending intensity:
- Weeks 1–3 (Power Phase): High intensity
3–5 sets of 3–5 reps at 85–95% of 1RM - Weeks 4–6 (Strength Phase): Moderate intensity
4–5 sets of 6–8 reps at 75–85% of 1RM - Weeks 7–9 (Hypertrophy/Endurance Phase): Lower intensity
3–4 sets of 10–12 reps at 60–70% of 1RM
Each phase maintains relatively stable variables and follows a descending pattern in intensity.
Frequently Asked Questions (FAQs)
What is the goal of reverse linear periodization?
- To prioritize strength or power development early in a program and shift focus to muscular endurance or work capacity in later stages.
How does reverse linear differ from linear periodization?
- Reverse linear periodization decreases intensity over time, while linear periodization increases it.
Is reverse linear periodization appropriate for athletes?
- In some cases, yes — particularly in preparatory or off-season phases. However, it is less common than linear or undulating models in programs targeting peak performance.
Can reverse linear periodization be combined with other models?
- Yes. It can be integrated into a larger macrocycle or combined with autoregulated approaches to accommodate individual readiness.