Each workout in a nonlinear program should create a “fingerprint”

for the specific exercise stimuli a

trainee tries to create. This allows
the session to result in a unique
training stimulus and ideally
allows the body to respond to a
very specific stressor. This is a key
to nonlinear periodization training protocols. Not all muscle is
stimulated with every workout (see
figure 5.1). Thus, rest of muscle
tissue occurs during some workouts that are not using resistances
heavy enough to recruit all the motor units. Again, understanding
this concept is vital to understanding the theoretical basis of any
periodization training program, especially the nonlinear method of
workout design and presentation.
In these sample templates are suggestions for each of the acute
workout program variables. These sample protocols have the acute
program variable of intensity as a primary prioritization. Percentage
of 1RM ranges for this intensity are presented in addition to the RM
zone. It is also important to understand that not all sets need to be
taken to failure, because that may cause greater joint compression and
soreness. It will also produce higher rates of breath holding resulting
in a Valsalva maneuver, causing excess amounts of blood pressure
increases and dizziness.
Sampleprotocol
Base Program
Exercise Choice and Order
Squat or leg press
Bench press
Seated row
Abdominal exercise
Low back machine or deadlift
Leg curl
Calf raise
Military press
Upright row
Arm curl
Number of Sets
Start with 1 set and progress to
2 or 3 sets for each exercise
Training Intensity
Warm-up set: None needed
Resistance: 12- to 15RM zone
Length of Rest Period
As needed (2 to 4 minutes)
90    Optimizing Strength training
standard Workouts
Using the nonlinear periodization process allows the art to meet the
science of conditioning as there are many possible workouts that can
be used based on the goals of the individual and the manipulation
of the acute program variables. The goal of any training program is
to maximize the workout in some manner so that the adaptations to
the training program are optimized. In some cases this means that
rest is needed; in other cases the individual is ready for a maximal
workout; in other cases it means a light recovery day