Linear Training Methods

Are you stuck in your training?

This different methods I use will help you overcome any deadlock.

First of all, you should clarify for yourself that the number one rule in training is to achieve progressive overload.

Meaning, you should with time, be able to perform harder and more complex skills.

Always aim to increase one of your training variables.

The following linear methods of progression will help you doing this:

1. Repetition Increase Method

Here you aim at raising the repetitions with every session OR every week of practice.

Example: You add one repetition each session

Scheme: 8 reps x 3 set -> 12r x 3s

Plan:

Week 1. 8x3s

Week 2. 9x3s

Week 3. 10x3s

Week 4. 11x3s

Week 5. 12x3s

2. Load Increase Method

Here you increase the load (add weight) or the leverage

Example: 4x4s positive incline push up at 60° -> 4x4s positive incline push up at 30°

Plan to increase 5° to 10° every session, BUT the repetitions stay the same.

Ramping is another way to increase the load.

For that, you start each SET with a harder progression than the set before.

Every SESSION you start with a harder progression than the last.

3. Range of Motion Increase Method

Aim to increase the ROM each session.

Scheme: 10 reps of leg lift @shin level x 3 sets -> 10 reps of leg lifts @hip level x 3 sets

Example: Leg Lifts on a Bar

Session 1: Shin Height

Session 2: Knee Height

Session 3: Hip Height

4. Density Increase Method

Here you have 2 options:

I. AMRAP – doing as many repetitions as possible in a given time frame

Example: AMRAP Eccentric Muscle Ups in 30m

Try to add at least 1 repetition each

II. ENOM - doing a given number of repetitions per minute

Example: 5-10 Forward Kicks every minute for 10min

Start with 50 in 10min add at least 10 maximum repetitions every week

I hope that helps you overcome your obstacles!

Move or Die - Jakob